By Larnie Zellner- Exercise Specialist
From improving flexibility, strength, and increasing energy levels, to reducing joint pain; exercise is a very important component to include if you are living with arthritis.
Arthritis, which is usually characterized as inflammation of one or more joints, causes pain and stiffness that can worsen with age.
Arthritis affects one in every five people over the age of 18. For individuals who fear joint pain and discomfort from the initial start of an exercise program, aquatic exercise along with the benefits of hydrostatic pressure may be perfect for you to start.
Below is a low impact aquatic workout that won’t take long and will get the heart pumping, blood flowing, and joints moving.
|
(total mins- 20-30)
Beginning
- Start in water waist height
- Warm up: water jog for 5-10 minutes. *RPE 6.5
Circuit 1: 4 Rounds (1 minute rest between each round)
| Exercise | Description | Time | *RPE |
| Jump Lunges | Lunge forward, jump and switch forward leg | 30 seconds | 7 |
| Cross-overs | Arms and legs out wide like a star fish, jump and cross arms and legs, jump and return to starting position | 30 seconds | 7 |
| Elbow/knee cross | Start with high knee walk, rotate opposite elbows to opposite knees as you continue high knees to engage core. | 30 seconds | 7 |
| Straight leg front kicks | With legs straight, raise leg forward as well as opposite leg, switch legs and opposite arms all the while keeping them straight | 30 seconds | 7 |
Circuit 2: Complete 3 Rounds
| Exercise | Description | Reps/Sets | *RPE |
| Wall Pushup |  |
12 Reps | 7 |
| Dumbbell arm curl |  |
12 Reps | 7 |
| Straight arm Lat pull down
w/Dumbbell |
 |
12 Reps | 7 |
Precautions:
- Do not exercise during arthritic flare-ups
- Do not exercise if possible in the morning because of morning stiffness
- Exercise at your own pace
*For more examples of other variations/exercises look under Multimedia-VDF Exercise Tips
**Consult with a physician and/or medical healthcare provider before starting any exercise regimen
Article’s Resources
Dynamic exercise programs (aerobic capacity and/or muscle strength training) in patients with rheumatoid arthritis; http://onlinelibrary.wiley.com/doi/10.1002/14651858.CD006853.pub2/full
National Center for Chronic Disease Prevention and Health Promotion
http://www.cdc.gov/chronicdisease/resources/publications/aag/arthritis.htm