Exercise is vital in the wellbeing of being with osteoarthritis
Osteoarthritis affects 20 millions people in the U.S. and although it tends to involve the joints, exercise should be a fundamental part of your life to improve your overall wellbeing. There are many people who believe that more exercise can make the condition worse, but if you know what exercises to do, and how to perform them properly, they will significantly boost your health.
Studies who us that close to 50% of men and nearly 60% of women with osteoarthritis don’t even do 10 minutes of exercise on a weekly basis. The recommended length of exercise time over the course of a week is 150 minutes! Researchers believe that if more people with this condition exercised, they would noticed amazing health benefits.
Your diet helps to control inflammation and ease the painful symptoms of osteoarthritis
Maintaining a healthy diet helps with inflammation and ensures your cartilage and bones remain strong. Studies show that those who eat processed food that has been fried and full of sugars increase their chances of developing rheumatoid arthritis.
Bone broth is one of the most recommended meals for people with arthritis to eat. It is brimming with incredible nutrients which can be used to help your joints and bones stay healthy. Some supplements may also be included in your diet; turmeric and hyaluronic acid have proven to be effective at reducing pain and inflammation.
Exercise being destructive for osteoarthritis is a misconception
There has never actually been any evidence to support this, yet people still believe that exercise takes a negative toll on your joints. Exercise has actually been found to reduce pain in the joints and people report being able to carry out daily exercises easier.
Furthermore, exercising regularly and losing weight reduces your chances of getting osteoarthritis. People with obesity are twice as likely to develop arthritis since the excess weight puts an unhealthy amount of pressure on the joints.
Exercises to improve osteoarthritis in the hips must be done using the correct form to prevent any injuries and boost positive results
Making sure that your hips get enough attention (especially when you have osteoarthritis in them) is crucial for improving flexibility and strength.
Some flexibility exercises for your hips include:
- Single Knee Hugging
Lay on your back and hold onto your right knee. Pull it towards your chest gently until you notice a stretch. Maintain this position for 20 seconds and repeat on your left leg.
- Internal Hip Rotation
Keep your knees bent at 90 degrees while laying face-down. Let your feet outwards and hold for 30 seconds.
- Hip Flexion
Pull one knee up towards your chest while laying on your back. Make sure to hold the knee using both hands and move it from side to side for 20 seconds before repeating on the other leg.
Exercises to strengthen the hips include:
Lay on your back and lift your hips up towards the ceiling while keeping the soles of your feet against the floor. Hold for a slight pause at the top before slowly lowering your hips back down and repeating.
- Knee Pivots
Keep your feet together and lay on your side. Have a slight bend in the knees and lift the leg that’s on top. Maintain the position of your knee and gradually use your ankles to move your feet up and down. Do this 15 times per leg.
- The Clam
Get in the exact same position as the knee pivots above. Lift the knee on top, while maintaining a slight bend, as far as you can before lowering it back. Complete 15 reps like this for each leg.
If you have osteoarthritis, try implementing these exercises into your daily routine. After consistently doing them, you’ll begin to notice less pain in your joints and you will be able to go about your day with more ease.