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Exercise program for people with arthritis

This is the last of a three part series all about arthritis and exercise.  There are over 100 types of arthritis so all of these exercises may not be right for you.  Listen to your body, if you experience sharp pain when doing the exercise then stop.  If you have questions call Vintage Fitness (416) 951-7978 and talk to one of our 50+ experts in 50+ fitness.

Warm-up:

  • Gentle march for 2 minutes
  • Side steps for 2 minutes
  • Stair climb for 2 minutes
  • Small squat 15 times (just to warm the knees up-just a slight bend in the knees)

Range of Motion Exercises:

Shoulder mobility

Shoulder mobility

Benefits of the exercise:

  • Improves circulation and reduces stiffness in the shoulder

Tips:

  • Let your shoulder that is moving relax
  • Keep your shoulders away from your ears
  • Only move in a range that is comfortable for your shoulder

How many should I do?

  • 10 circles on either side

Neck Mobility

Neck Mobility

Benefits of the exercise:

Improves posture and reduces stiffness and pain in the neck

Tips:

  • Circle the head slowly around
  • Keep your shoulders relaxed
  • Hold for a few seconds in tight spots

How many should I do?

  • 5 circles on either side

Muscle Strengthening:

Squat

Squat

Tips:

  • To make this harder use hand weights or squat slower
  • Stand tall and look forward

How many should I do?:

  • 10-15

Video:


Bridge

Bridge

Benefits of the exercise:

This is a great exercise to strength the muscles of your gluts (buttocks) and eases pain in the lower back.

Tips:

  • Keep your feet close enough into your bum that you can graze your hands on the back of your shoes
  • Lift your hips to knee height

How many should I do?:

  • Try 10-12

Video:


Aerobic Exercise

Stair Climb

Stair Climb

Tips:

  • Go at a pace that you would rate 6 or 7 out of 10 (exertion scale)
  • Stand tall and look forward

How long?:

  • 2 minutes

Video:


If you have questions about exercise and arthritis or live in the Greater Toronto Area and would like a personal trainer to work with you drop me a note erin@vintagefitness.ca.

Good Luck!

Erin

Vintage Fitness

Click to Call    416-951-7978

Vintage Fitness is an in home personal training company in Toronto, Canada.  We specialize in energizing the lives of people over 50 with exercise. 

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