If you have joint pain or arthritis, it's important to exercise regularly to help manage the condition and improve your overall health. However, you need to be mindful of the types of exercises you do and how you do them, to avoid further damage to your joints. Here are some tips:
Low-impact activities: Choose activities that don't put too much stress on your joints, such as swimming, cycling, walking, or water aerobics.
Strength training: Strength training can help build muscle and support your joints. Try exercises such as weightlifting, resistance band exercises, or bodyweight exercises.But make sure you have a trainer advising you about the correct form.
Range of motion exercises: Gentle range of motion exercises can help keep your joints mobile and flexible. Try yoga, tai chi, or gentle stretching.
Gentle stretches: Stretching can help relieve joint stiffness. Focus on stretches that target the affected joints and hold each stretch for 10-30 seconds.
Heat therapy: Apply a warm towel or heating pad to your joints before exercising to help relieve pain and improve flexibility.
Rest and recovery: Give your joints time to rest and recover. If a particular exercise is causing pain, stop doing it and try a different one.
It's important to work with a doctor or physical therapist to develop an exercise plan that's right for you, taking into account your specific joint issues and medical history. They can also help you modify exercises to make them more joint-friendly and provide guidance on how to perform each exercise safely and effectively.