Best exercises for arthritis: Try these low-impact joint-friendly workouts for quick relief

Health benefits of gardening: It can be soothing and is gentle on your joints if you keep it light. Use ergonomic tools that are easy on your hands and take breaks to stretch (Image: Canva)

People with arthritis find it tough to stretch their legs or bend their arms without a jolt of pain. Arthritis is a condition that can make even the simplest tasks feel like a struggle. It involves inflammation in the joints, the spots where bones meet, leading to symptoms like pain, swelling, and stiffness. It’s a common issue that affects millions of people and can impact your daily life.

Arthritis often brings on a dull or sharp pain in your joints that can range from mild to severe. This pain usually worsens with movement, making activities you once enjoyed, like gardening or playing with your kids, feel tough. Swelling in your joints, such as in your knees or hands, can make them appear puffy and warm, leading to a tight and tender feeling. Morning stiffness is another common symptom, making it feel like you've been sleeping on a rock. This stiffness can be a real challenge when you first wake up, although it might ease up as you start moving.

Additionally, arthritis can limit your range of motion, making everyday tasks like reaching for something on a high shelf or tying your shoes more difficult.

Arthritis can be influenced by several factors. Genetics play a role, so if your parents or grandparents had arthritis, you might be more likely to develop it too, like inheriting an unwanted family trait. Age is another factor; as you get older, especially past 50, your risk increases, although younger people can also be affected, particularly if they have a family history or past joint injuries. Past injuries, like severe sprains or fractures, can make joints more susceptible to arthritis later. Autoimmune disorders, such as rheumatoid arthritis, occur when your immune system mistakenly attacks your joints, causing inflammation. Overuse from repetitive activities or putting too much strain on your joints can also lead to arthritis.

Additionally, carrying excess weight puts extra pressure on your knees and hips, making it important to maintain a healthy weight to reduce strain on your joints.

Here are some simple and easy joint-friendly activities that can help you manage arthritis:

Cycling: Hop on a bike, whether it’s a stationary one or a regular ride around the neighnourhood. Cycling is super easy on your joints and gives you a great workout. Plus, it’s a fantastic way to enjoy the outdoors or get some exercise while catching up on your favourite podcast. Just remember to adjust your seat so you’re not putting unnecessary strain on your knees.

Dancing: Put on your playlist and let loose on the dance floor. Dancing is not just an enjoyment, but it’s also great for your joints. Stick to low-impact styles like ballroom or gentle hip-hop to keep things easy on your body. You can even try out a dance class that’s designed for people with arthritis to get moving while having a blast.

Gardening: Digging in the dirt not only grows plants, it can boost your joint health too. Gardening can be soothing and is gentle on your joints if you keep it light. Use ergonomic tools that are easy on your hands and take breaks to stretch. Whether you’re planting flowers or just trimming some bushes, gardening can be a relaxing way to stay active.

Swimming: Dive into the pool for a workout that’s as easy on your joints as it gets. Swimming is a full-body exercise that uses the water’s buoyancy to reduce stress on your joints. Whether you’re doing laps or just floating around, swimming helps build strength and endurance without the impact. Plus, it feels great to cool off and relax in the water.

Tai chi: Give Tai chi a try for a gentle way to stay active. This ancient practice involves slow, flowing movements that are easy on the joints. It’s perfect for improving balance, flexibility, and relaxation. Many find it calming and a great way to connect with their bodies. Plus, you can do it in a group setting or at home.

Walking: Lace up your sneakers and hit the pavement or a local park. Walking is a low-impact exercise that’s easy on your joints and great for your health. It’s also a wonderful way to clear your mind and enjoy the scenery. Start with short walks and gradually increase your distance as your body gets used to it.

Water exercises: Water workouts are fantastic for arthritis because the water supports your body and reduces strain on your joints. Try gentle exercises like shoulder shrugs or ankle circles in the pool. You can also join a water aerobics class where the resistance of the water helps build muscle strength without causing joint pain.

Physical activity: As you start your physical activity, take it slow and listen to your body. It’s normal to feel a little sore or stiff at first, but as you keep going, things may get better. If you experience persistent pain or discomfort, make sure to check with your doctor.