Walking, biking, swimming, tai chi, yoga, and water aerobics are all good aerobic exercises for people with osteoarthritis. Water exercise is especially ideal because of water's soothing warmth and buoyancy. It's a gentle way to exercise joints and muscles -- plus it acts as resistance to help build muscle strength.
You may need to avoid activities that put too much strain on the joints, such as running and sports that involve jumping, quick turns, or sudden stops — tennis and basketball, for example. Swimming and pool exercises have several advantages for people with osteoarthritis. Warm water is soothing to muscles and joints.
Being overweight or obese often makes osteoarthritis worse, as it places extra strain on some of your joints. To find out if you are overweight or obese, use the healthy weight calculator. If you're overweight or obese, try to lose weight by doing more physical activity and eating a healthier diet.
Pain should not stop you from walking because walking actually helps to relieve osteoarthritis pain, according to WebMD. This is because walking allows more blood to flow to your joints. Other benefits of walking include: Improves your balance.
Some research has shown that people with osteoarthritis or rheumatoid arthritis may benefit from magnesium in their diet or as a supplement. Since arthritis can cause inflammation, magnesium's anti-inflammatory effects might help some people with the condition.
Sitting in a chair for a good portion of the day might seem good for someone with arthritis. But, regular movement is ideal for keeping joints limber and mobile. So, sitting for long periods is counterproductive to arthritis treatments.
Cause of Osteoarthritis
Osteoarthritis happens when the cartilage and other tissues within the joint break down or have a change in their structure. This does not happen because of simple wear and tear on the joints. Instead, changes in the tissue can trigger the breakdown, which usually happens gradually over time.
The Arthritis Foundation says exercise is “the most effective, non-drug treatment for reducing pain and improving movement in patients with osteoarthritis.” The best types of exercise for osteoarthritis use slight resistance, improve flexibility, offer an aerobic element, and are low impact.
NSAIDs are the most effective oral medicines for OA. They include ibuprofen (Motrin, Advil) naproxen (Aleve) and diclofenac (Voltaren, others). All work by blocking enzymes that cause pain and swelling.
Osteoarthritis is a long-term condition and cannot be cured, but it doesn't necessarily get any worse over time and it can sometimes gradually improve. A number of treatments are also available to reduce the symptoms. Mild symptoms can sometimes be managed with simple measures, including: regular exercise.
Bananas and Plantains are high in magnesium and potassium that can increase bone density. Magnesium may also alleviate arthritis symptoms.
The wrong sleep position can make those areas feel worse. Sleep with your head, neck, and spine in a straight line. Don't keep your head tilted far to one side, or too far forward or backward on the pillow. Sleep on your back or side, not your tummy.
Aim for 6,000 steps per day, and keep in mind most of us already walk 3,000 to 5,000 steps per day just doing our normal activities. Remember, it's OK to slowly build up the number of steps you take.
Cruciferous Vegetables
Vegetables that belong to the cabbage family such as cauliflower, Brussels, broccoli, and sprouts should never be consumed raw. These vegetables contain sugar that is difficult to digest. Eating these vegetables raw may lead to a number of gastronomical problems.
Consuming healthy fats can increase joint health and lubrication. Foods high in healthy fats include salmon, trout, mackerel, avocados, olive oil, almonds, walnuts, and chia seeds. The omega-3 fatty acids in these foods will assist in joint lubrication.
Hot and cold cereals are good options. They are quick ways to get a serving of fiber-full whole grains that can help reduce inflammation. While oatmeal may be your go-to grain, there are several nutritious cereals made from corn, brown rice, quinoa, hemp, buckwheat and kamut.
Anyone can get osteoarthritis, but it is more common as people age. Women are more likely than men to have osteoarthritis, especially after age 50.
Most people who develop osteoarthritis are in their 40s, 50s, and 60s, though there is no "average" age for OA. While age is a risk, other factors also increase your risk of osteoarthritis, including: Injuries to joints. Obesity.
The more stress you're under, the more destructive your inflammation and arthritis can become. Even people with the most common form of arthritis, osteoarthritis, find that stress compounds their discomfort. Stress can cause you to tense up muscles, which only increases your joint pain.
Exercise regularly
Exercise can help manage OA. Exercising regularly can help ease your pain, swelling, and stiffness and may also help slow down the disease's progression. Many health professionals suggest you incorporate moderate-to-vigorous intensity activity (a minimum of 150 minutes)³ per week into your routine.
Osteoarthritis symptoms can usually be managed, although the damage to joints can't be reversed. Staying active, maintaining a healthy weight and receiving certain treatments might slow progression of the disease and help improve pain and joint function.
Walking is recommended for people with arthritis as it's low impact, helps to keep the joints flexible, helps bone health and reduces the risk of osteoporosis. If you do experience pain or you're very stiff afterwards try doing a bit less, factor in more rest and check in with your GP, if you need to.