How Should You Exercise?

Be consistent and stick to your chosen set of exercise. Begin at a comfortable level and gradually increase the number of repetitions. Progress more slowly with rheumatoid joints that are prone to hot periods. With this gradual progression you will avoid unnecessary pain.

Exercises for arthritis should be performed with a slow, steady rhythm. Give your muscles time to relax between repetitions of each exercise (10 to 15 seconds).

It is important to coordinate your breathing with exercise. Breathe deeply and rhythmically as you exercise; never hold your breath. Interspersing deep breathing with exercise ensures an adequate oxygen supply to working muscles as well as release of tension. Deep breathing involves inhaling slowly and gently through your nose and drawing air down into your abdomen. Hold for at least five counts. Exhale slowly and gently through lightly closed lips for at least five counts. You can do this breathing exercise in between the exercises described later.

What Should You Avoid?

Remember that your exercises should minimize stress on the joints. Avoid high-tension exercises such as weight lifting. If your weight joints (hips, knees, ankles, or spine) are affected, jogging should be approached cautiously. Bicycling for a painful knee should also be approached with caution: set a stationary bicycle on the lowest resistance.

If a chosen exercise for one joint places excessive stress, on another involved joint-for example, a shoulder exercise that stresses an involved band, or a hip exercise that stresses a painful low back-modify the exercise or substitute another.

As stated earlier, avoid exercising the hot, inflamed joint, but remember to move it through its full range of motion twice a day. Deep massage of the joint pain should also be avoided. Never take extra medication to mask joint pain before exercising.

Since warmth helps relax stiff muscles and joints, avoid becoming chilled during exercise. Wear warm clothing and do not exercise in a cold room. Hand exercise can be done in a basin of warm water.