Physical activity is any movement that uses your muscles and uses more energy than when you are at rest. You can be active when you work or volunteer, travel to and from places, do housework and yard work, and enjoy leisure activities. You participate in paid and unpaid work, education, and recreational activities. Walking, swimming, yoga, golfing, gardening, and housework are all examples of physical activity.
Staying physically active is an important part of managing your arthritis. However, the pain, stiffness, and fatigue common in many forms of arthritis make regular physical activity a challenge.
Exercise is planned, structured physical activity. The best forms of exercise are those that can be done safely, with low risk of injury, with little stress on joints affected by arthritis, and that are enjoyable.
Adults and older adults should aim for 150 minutes of moderate-intensity exercise or physical activity each week. Even short bursts of activity spread throughout the day are helpful in periods of 10 minutes or more. Spread out the activity throughout the day if you have a busy schedule. It can also be helpful to add muscle- and bone-strengthening activities that use major muscle groups, at least two days a week.
Here are the top 10 arthritis exercises you can do anywhere:
1. Ankle Circles
Sit upright in a chair with your legs extended out in front of you. Rotate your legs in one direction. Repeat in the opposite direction.
2. Heel/Toe Raises
Sit upright in a chair with your legs extended. Lift your heels, keeping your toes on the floor, then lift your toes. Hold for three seconds, then return to a lying position.
3. Knee Raises
Sit on the edge of a chair or stool with your back straight. Raise your knees as high as you can without arching your back. You can use your hands to raise your knees higher if needed. Keeping your abs tight, slowly lower your legs back to the starting position. Anyone who has recently had a total hip replacement should wait three months before attempting this exercise.
4. Leg Raises with Ankle Movements
Sit with your back straight. Slowly straighten your knees. With your knees slightly bent, bend your ankles, pointing your toes straight forward. Then reverse to point your toes toward the ceiling, and repeat.
5. Shoulder Stretches
Sit or stand with your forearms pressed together in front of your body. Then, return your elbows to the “arms up” position, with your palms facing forward. Finally, straighten your arms overhead as far as possible, keeping your elbows in line with your sides.
6. Arms Forward
Sit or stand with your arms at your sides, elbows bent and thumbs pointing toward your shoulders. Straighten your arms overhead. If one of your arms is weak, you can help by placing your hand under your elbow and supporting your arm up to the overhead position. Finally, slowly lower your arm back to the starting position.
7. Shoulder Squeeze and Wrist Stretch
Place your palms and fingers together. Keep your arms straight out in front of you. Pull your arms toward your chest, bending your elbows to the sides. Squeeze your palms together as you move them closer to your body and squeeze your shoulder blades together.
8. Finger Walks and Thumb Circles
Sit with your hands on a table, fingers facing forward. Slide your thumbs toward each other. Then slide each finger toward the thumb. Once the pinky finger completes the “walking” motion, raise your hand and place it straight down. Then, move your fingers toward the thumb. Then rotate the thumb.
9. Hip and calf stretch
Stand with your hands against a wall. Place one foot in front of the other and keep your feet shoulder-width apart and facing forward. Keep your shoulders, hips, knees, and ankles in line. Keep your shoulders and hips square and your abs tight. Lean forward, bending only at the ankles and keeping your weight in your back heel.
10. Walking
Walk every day. Walking helps stretch your back and leg muscles, as well as joints that may be stiff from sitting.
All exercises should be done 20 times or as many times as you can tolerate.
