No matter if you are suffering from arthritis or you just had a knee replacement in the Fox Cities (Green Bay, Appleton, Oshkosh, Fond du Lac) you need to care for your joints. This means that you need to find exercises that are easy on your joints and do not put a lot of stress on them. While you may feel limited in what you can and cannot do to move your body, don’t worry. There are many exercises that are easy on the joints and will provide extraordinary health benefits. Let’s talk about seven of them.
Walking is one of the best exercises you can do for your entire body. Walking offers a wide number of health benefits including the following:
●Increases endurance levels
●Improves blood pressure
●Increases cardiovascular fitness
●Helps with weight loss and weight management
Additionally, when you choose to walk, you don’t need a fancy gym membership or expensive equipment. You can simply put on a pair of shoes and walk around your neighborhood. To truly reap the benefits of walking, strive to walk at least 30 minutes a day. Additionally, the faster your pace, the better this exercise is for your heart.
Swimming is another exercise that will help to strengthen your joints. Swimming provides a host of physical benefits such as building endurance and cardiovascular health, builds strength, tones muscles, and keeps your heart rate up throughout the exercise.
There are also many swimming exercises that will provide numerous benefits. For example, you could swim laps at your local swimming pool, take a water aerobics class, or simply walk around a swimming pool. For more exercises and ways to improve your joints in the pool, talk to an orthopedic specialist in Green Bay.
3. Elliptical Machine
If you want to get your heart rate up quickly but you don’t want the stress that running puts on your joints, consider using an elliptical machine. Using this machine is a great way to improve your overall fitness. You can burn a large number of calories in a short period of time, it works both your upper and lower body, and you can easily burn fat. It also is a great way to target your leg muscles as well.
Another great option to build up your endurance and your cardiovascular health is to use a stationary bicycle. These machines put less stress on your knees, but you can still target muscles and improve your strength. Cycling is a great workout for individuals who are just beginning a fitness routine. You can start off with little resistance and increase as you build up your stamina and endurance. Additionally, this is a great way to exercise at home and in your spare time. For example, rather than just sit on the couch and watch TV, hop on your bike and cycle during the show. This is a great way to burn some calories and strengthen your muscles without sacrificing much time out of your day.
5. Weight Training
While cardio is important to build up your endurance and overall fitness, it shouldn’t be the only type of workout you make a priority. Rather, you should include various weight training exercises. At least two to three times a week, spend time lifting a variety of weights. You may consider using dumb bells at home. If you have a membership to a gym, consider using some of the machines at lower weight levels.
Keep in mind that weight training isn’t just about improving your muscle mass and strengthening your body. It provides many additional benefits as well such as boosting your metabolism, improving your quality of sleep each night, decreasing the inflammation in your body, and refining your posture.
You don’t have to break out in a large sweat to improve your body. If you need exercises that are low intensity, especially after an anterior hip replacement, stretching may be ideal. These will help you to work out the joints and increase your mobility. With the right stretches, you will increase your flexibility and feel better and stronger each day.
One of the benefits of stretching is there are several stretches you can complete that will greatly improve your body. You can work with your orthopedic surgeon to gather a list of stretches that will help your particular needs. Keep in mind, however, that to truly reap the benefits of stretching, you will need to do it often. This should be incorporated into your workout every single day. When you let several days go by, you can lose much of the progress you have worked so hard to achieve.
7. Tai Chi
When many individuals think of exercises to strengthen their joints and to keep them fit, they think of more intense exercises such as swimming or using the elliptical machine. However, some options such as Tai Chi can also provide astounding results. Tai Chi, for example, is one way you can improve your coordination and flexibility. You also improve your mobility and are less likely to fall and injure yourself. Additionally, you can modify certain movements if necessary if they are causing pain or are uncomfortable.
Exercise and staying active should be a priority in your life, even if you suffer from joint pain. There are many different exercises and workouts that will improve various aspects of your fitness and help you feel good and keep you strong. The above seven are just a few ways where you can start.