Hydrate, Stretch and Take Breaks During Summer Exercise

Exercise can improve mobility and reduce pain in people with osteoarthritis, but it is essential to hydrate, pace yourself and take breaks to avoid injury.

Moderate Exercise Can Ease the Symptoms of Arthritis

Those summer rays of sunshine are finally here, so it’s time to lace up those athletic shoes and get outside. Many studies show mild or moderate exercise improves symptoms of osteoarthritis and other forms of arthritis. Low-impact exercises like walking, biking, swimming and pickleball benefit your heart as well as your joints. Wearing a fitness tracker during exercise will help you track your goals.

Follow These Three Steps to Exercise Safely in the Heat of Summer

When you go out to exercise in the heat, you must consider your fitness level. If you are new to exercise, it is important to pace yourself and begin slowly. Always wear sunscreen and sunglasses and consider wearing clothing with SPF protection.

Drink Plenty of Water to Stay Hydrated

When the temperatures rise, it is even more important to drink the proper amount of water before, during and after exercise. For an hour workout, you should have about 40 to 60 ounces of water, but always bring along more water than you think you need.

“By the time you feel thirsty, it’s already a sign the body is dehydrated,” said Melanie McNeal, physical and occupational therapy manager at Baylor College of Medicine in Houston. “If you are exercising at very high intensities and/or long periods of time and sweating intensely, a sports drink is beneficial in addition to water to replace the sodium, chloride and potassium you lose in sweat” (Medical Xpress).

Begin Exercise at a Slower Pace and Build Your Intensity

Overexertion can cause dizziness and make you more prone to sprains, fractures and ligament tears. Start your workout slowly and gradually increase the intensity. Warm up your muscles with a walk and some stretching before you begin. You’ll have better endurance and you’ll be less likely to get injured.

Staying cool can prevent you from overexerting, so consider applying a cooling towel on your neck. You can also wear light-colored, lightweight clothing and socks. Wicking material is particularly effective because it pulls moisture away from the skin and spreads it across the fabric’s surface so it can evaporate.

Take Frequent Breaks During Your Workout

It is normal to experience some pain and stiffness when you begin a new type of physical activity. It may take six to eight weeks for your joints to adjust, but be patient. Maintaining an exercise regime will help your arthritis and joint pain in the long run.

It may help your endurance if you avoid the hottest parts of the day and exercise in the morning or evening. If you must exercise during the midday heat, take frequent breaks and rest if you feel sharp, stabbing or consistent pain.

Make an appointment with your orthopedist if you experience the following:

• Pain that lasts more than two hours or gets more intense at night
• Pain that does not improve after rest, medication, or hot or cold packs
• Joints that look red or feel hot
• Pain that causes you to limp

Exercise Is Essential for Healthy Bones and Joints

The Arthritis Foundation suggests 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity. Any type of physical activity that increases your heart rate for 25 minutes three times per week. Staying active is essential for joint health because it can circulate synovial fluid to keep joints lubricated.

Everyone has different ability levels and challenges, so discuss your workout plans with your doctor or physical therapist. Together with your healthcare team you can design an exercise plan that is best for you.

Find an Orthopedic Treatment Center in Your Area

Are you living with chronic pain? Don’t resign yourself to believing the best years are behind you. An orthopedist can create an exercise plan that is enjoyable, sustainable and safe. You may benefit from physical therapy or even a total joint replacement surgery like a hip or knee replacement to restore your mobility and confidence.

Our orthopedic centers are located across the country and our staff is eager to serve your needs. Call today to make an appointment with one of our board-certified physicians.