Exercises to Manage Arthritis in Barrie, On

Exercise is essential for managing osteoarthritis, as it can help relieve pain, increase flexibility, and strengthen the muscles around joints.

Here are five of the best exercises for people with osteoarthritis:

1. Walking

• Benefits: Walking is low-impact and helps maintain joint flexibility while improving cardiovascular health.

• How: Aim for 10-20 minutes daily, or as tolerated, at a comfortable pace. Avoid uneven surfaces to reduce strain on the joints.

2. Strength Training

• Benefits: Strengthening exercises, especially for muscles around the affected joints (like quads for knee osteoarthritis), can reduce joint stress and improve stability.

• How: Use resistance bands or light weights. Focus on major muscle groups around the joint but start with low resistance to prevent strain.

3. Range-of-Motion Exercises

• Benefits: Improves flexibility and decreases stiffness, helping with daily activities.

• How: Perform gentle stretches and movements like shoulder rolls, knee bends, and wrist extensions. Aim for 5-10 repetitions daily.

4. Swimming or Aquatic Exercise

• Benefits: Water’s buoyancy reduces pressure on joints while providing resistance, which can help build strength and endurance.

• How: Gentle swimming strokes, water walking, or group aquatic classes designed for arthritis can be effective. Try 20-30 minutes, 2-3 times per week.

5. Cycling

• Benefits: Low-impact and helps improve range of motion in the hips, knees, and ankles while building strength in leg muscles.

• How: Stationary cycling is often safer for those with balance issues. Aim for short sessions (10-15 minutes) initially, gradually increasing as tolerated.

Each exercise can be modified to accommodate pain levels and mobility. Additionally, starting with a physical therapist’s guidance can help create a personalized, safe plan to manage osteoarthritis effectively.