Summer Exercise Routines Can Boost Joint Health

Outdoor activities like walking, swimming, cycling, hiking and pickleball can improve your overall health and control the symptoms of all types of arthritis.

Benefits of Physical Activity

Spending time in nature benefits the body, mind and spirit. Research shows moving your workout to an outdoor location can increase health, motivation, happiness and cognitive function. In fact, the fitness environment plays just as much importance as the activity itself. It can also help reduce pain and improve mobility in people who suffer from arthritis.

What Are the Types Of Arthritis?

At least 100 forms of arthritis and related conditions exist. A few of the most common types of arthritis include osteoarthritis (OA), rheumatoid arthritis (RA), psoriatic arthritis (PsA), fibromyalgia and gout.

Osteoarthritis is a degenerative joint disease that destroys joint cartilage and tissues. Affecting 33 million Americans, OA affects more people than any other form of the disease. While individuals older than 50 are at a higher risk of developing OA, it can impact individuals of all ages, particularly those who have experienced injuries, such as an ACL or meniscus tear.

Osteoarthritis most often affects the hands, lower back, neck, hips and knees. There is no cure for OA, but patients can manage their symptoms and maintain their mobility.

How Outdoor Exercise Helps Your Joints

Being physically active is the most effective non-drug treatment for osteoarthritis. Exercising helps to …

Reduce Inflammation

Inflammation causes joint damage, but exercise can counteract inflammation. One study found 20 minutes of walking produced a significant decrease in inflammation.

Increase Blood Flow and Lubricate the Joints

Increased blood circulation exposes the joint to oxygen and nutrients. Exercise also stimulates the joints to make synovial fluid, which prevents stiffness and maintains the joint’s range of motion.

Strengthen Muscles Around the Joints

Strong tissues around a joint provide protection and stability. You can reduce knee pain by strengthening your quadriceps. By working on lower back strength, you can reduce hip pain and prevent joint injury.

Facilitate Weight Loss

Physical activity burns fat and builds lean muscle. Losing just one pound of weight decreases four pounds of pressure from the knees. Weight loss reduces inflammation and reduces pain in the hip, ankle and knee joint.

Improve Balance and Reduce the Risk of Falls

Falls are a leading cause of disability among seniors. Individuals with OA are more likely to fall because arthritis causes pain, stiffness and decreased joint mobility. Exercises like tai chi and yoga can help improve balance and coordination to prevent hip fractures and life-threatening falls.

The Centers for Disease Control and Prevention suggests adults should complete at least 150 minutes of moderate-intensity physical activity per week and two days of muscle-strengthening activity. You have the option to work out in short time periods of 5 to 10 minutes, as long as you achieve the target of 150 minutes per week.

Ideas for Outdoor, Joint-Healthy Activities

Make it a goal to get some exercise whenever you go outside. On some days, you may want to plan an outdoor walk for 30 minutes or swim some laps at an outdoor pool. Other days may include enjoyable activities outside that also increase your heart rate.

The best exercise is the kind that is enjoyable, easy to get to and does not cause pain. Consider adding some variety to your outdoor fun, such as the following:

• Hiking on a new trail
• Renting a kayak or canoe on a nearby river or lake
• Walking your dog at a local park
• Riding your bike for a nearby errand instead of driving
• Calling up a friend to play round of golf
• Planting a small vegetable or flower garden

You can also include fitness into your workday by committing to take a walk during a conference call. Physical activity improves mental function, leading to increased focus and better memory retention while on the move.

Talk to Your Doctor Before Beginning an Exercise Routine

If you are new to an exercise program, consult your physician first. Begin slowly, and pay attention to how your muscles and joints feel. A bit of stiffness is normal, but discontinue exercise if you experience pain or swelling. In cases of arthritis or other health issues, your doctor might suggest physical therapy alongside or before starting an exercise program.

Talk to an Orthopedist About Total Joint Replacement

The year is quickly coming to a close. If you are experiencing joint pain, it’s best to seek treatment sooner rather than later. You may want to consider total joint replacement to remove the damaged joint and replace it with an artificial one.

Knee and hip replacements are common, safe procedures that have high success rates. If you have tried nonsteroidal anti-inflammatory drugs, exercise, losing weight and steroid injections, it might be time to talk to an orthopedist to consider all your options. Many people who choose total joint replacement return to their daily activities with no complications or pain.

Need Help Finding an Orthopedist?

Are you new to the area or need some help finding a board-certified orthopedist near you? We can help. Our doctors and surgeons have access to state-of-the-art technology and a wide range of treatment choices to assist you. Call one of our bone and joint centers to make an appointment today.