Exercise is good for arthritis. This much you know. Regular physical activity keeps your joints lubricated, which makes movement easer; it produces endorphins, which contribute to your overall sense of well-being and help control pain; it improves your overall health and even helps you sleep easier at night.
But folks who are just starting out on a fitness plan may have a few questions. How often do I exercise? How intensely? For how long? What types of workouts are best for my type of arthritis?
If those questions sound familiar to you, use this handy F.I.T.T. chart – short for Frequency, Intensity, Time and Type – to get answers to some of these common questions.
Frequency: Daily exercise is best, but its benefits are cumulative. Short sessions throughout the day or week can add up to big health benefits. Try three 10-minute walks in a day instead of one 30-minute workout.
Intensity: Start slow and easy, with the goal of working up to moderate or vigorous. Use the talk test to measure intensity. If you can talk but not sing, you’re exercising at moderate intensity. If you’re able to say only a few words before you need to pause for a breath, you’re exercising at vigorous intensity.
Time: Choose any of these options:
150 minutes of moderate-intensity aerobic exercise per week
OR
75 minutes of vigorous-intensity aerobic exercise per week
OR
an equivalent combination of moderate and vigorous exercise
Also, Muscle strengthening exercises at least two days per week. Adding balance exercises to the mix is also a good idea.
Type: Aim for a combination of these three activities:
Low-impact aerobic exercise such as brisk walking, biking, swimming, water aerobics, gardening, group exercise classes and dancing
Muscle-strengthening exercises such as calisthenics, weight training and using resistance bands
Balance exercises such as yoga and tai chi
Source: CDC Physical Activity for Arthritis Guidelines
mill each day......in addition to two chair yoga classes each week is the right way to go.
Arthiitis sponsors Tai Chi but it is only for 6 weeks or so. There is also exercise at our local library, but sadly there is time off til after New Years.
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