How to Stay Active with Arthritis

Arthritis can slow you down, but it doesn’t have to stop you. Staying active is essential for managing arthritis and improving your quality of life. Regular movement can ease symptoms and keep your body strong. Here’s how to take control of your arthritis through effective and enjoyable exercise.

Start Slow: The Importance of Low-Impact Exercise

When your joints hurt, the idea of moving can seem tough. But starting slow with low-impact exercises is key. Walking is a simple and effective choice. It doesn’t require any special gear or planning. Just step outside and start moving. Begin with short, easy walks and gradually increase your pace and distance as you feel more comfortable.

Choose Activities You Enjoy

Finding motivation to exercise regularly can be challenging, especially with arthritis. The best way to stay committed is to choose activities you enjoy. Whether it’s swimming, cycling, or yoga, pick something that you look forward to doing. For example, swimming is a great option because the water supports your weight, reducing stress on your joints.

Set Realistic Goals

Setting achievable goals is important for staying active long-term. Aim for 150 minutes of moderate aerobic activity each week, plus two days of strength training. That’s about 20-30 minutes a day of walking, swimming, or even dancing.

Regular physical activity can reduce the risk of chronic diseases by 50% and lower the risk of early death by 30%. By setting and reaching your goals, you’re not just staying active—you’re improving your overall health.

Listen to Your Body

Your body will tell you when something isn’t right. If an activity causes more pain, adjust what you’re doing. That might mean taking a shorter walk, switching to a softer surface, or trying a different exercise. The goal is to keep moving without overdoing it.

Best Exercises for Arthritis

• Water Exercises: The buoyancy of water reduces joint stress, making swimming, water walking, or water aerobics excellent choices.
• Walking: Walking keeps your joints flexible and strengthens muscles without needing any special equipment.
• Yoga and Pilates: These practices can improve flexibility, balance, and strength. Many classes are designed for people with arthritis.
• Strength Training: Building muscle helps support your joints. Light weights or resistance bands are good options for gentle strength training.
• Stretching: Regular stretching can improve flexibility and reduce stiffness, helping your joints move more easily.

Stay Consistent and Get Help When Needed

Consistency is key to managing arthritis. Small daily changes, like taking the stairs instead of the elevator, can add up. Technology can help too—fitness trackers and apps can keep you motivated by tracking your progress.

It’s also wise to consult a healthcare provider or physical therapist before starting a new exercise routine. At our clinic, we offer a multidisciplinary approach to arthritis management. Our Stay Active Rehabilitation program includes physiotherapists, chiropractors, and registered massage therapists who can help you develop a plan that works for you.

Conclusion

Arthritis doesn’t have to dictate your life. Staying active—whether through walking, swimming, or stretching—can help reduce pain and boost your overall well-being.

But why stop there? To truly take charge of your health, consider our chiropractic and physiotherapy services, where we offer personalized strategies to enhance your movement and comfort. Ready to explore how we can tailor our approach to your needs? Book a free virtual consultation with us today and start your journey toward a more active, pain-free life!