Exercises like these reduce stiffness in your joints and improve your ability to move them through their full range of motion. The exercises may involve movements such as raising your arms over your head or rolling your shoulders from side to side. In most cases, these exercises can be performed on a daily basis.
Building strong muscles helps protect and support your joints. Strengthening exercises like weight training are a great way to maintain and build muscle strength. Avoid exercising the same muscle group two days in a row. Take at least a day off in between workouts. If your joints are painful or swollen, take an extra day.
You can increase your strength on a three-day-a-week program to jump-start your improvement, but you only need two days a week to maintain your gains.
Fitness can be improved through aerobic or endurance exercises. In addition to increasing cardio health, they can also help control your weight, give you more stamina and energy, and improve your overall well being.
Walking, bicycling, swimming, and using an elliptical machine are low-impact aerobic exercises that are easier on your joints. Start slow, but make it a goal to achieve 150 minutes of moderately intense aerobic exercise every week. If it’s easier on your joints, you can split the time into 10-minute blocks.
A moderate-intensity aerobic exercise program is the most effective and safest if it is done most days of the week, but even an exercise program done just a few times a week is better than no exercise at all. As long as you can carry on a conversation while exercising, you are in the moderate intensity exercise zone.