Exercise, Physical Activity and Keeping Mobile
Exercise, activity, and movement can be anything from an early
morning 5 minute stretch to running a marathon. Many people are
afraid to continue exercise because they believe that it causes
further damage to their joints. However, exercise has a positive
affect by increasing blood flow around the body which improves
healing in the joints. Your body is designed to move, so to prolong
the life of your joints, you should remain active. 'If you don't
use it you lose it'. Little and often exercise or activity will
help to decrease inflammation in the body, increase your muscle
strength and help with pain levels.
When you have a rheumatology condition you may have more pain in
your joints and this can stop you from wanting to exercise. If you
are in a bad flare of your condition then you may want to choose an
exercise that is gentler and lower impact. Consider using ice for
15 minutes on joints that are swollen or heat for 30 minutes on
muscles that are aching.
Exercise based web links
It is important to keep moving your joints so that you maintain
as much movement in your joints and strength in your muscles as
possible. Follow the link below for exercises to manage pain from
Versus Arthritis. There is information about exercise in general as
well as a link to a range of exercises for different joints.
https://www.versusarthritis.org/about-arthritis/managing-symptoms/exercise/
Bristol government website
- Bristol local health and wellbeing information
https://www.bristolactivecity.org.uk/
https://www.bristol.gov.uk/social-care-health/physical-activity-referral-scheme
- Staying Steady exercise class- to build strength and reduce
risk of falling:
https://www.bristol.gov.uk/social-care-health/staying-steady-classes
South Gloucestershire
- South Gloucestershire local health and wellbeing
information
https://sites.southglos.gov.uk/activeinlife/about/
NHS - Live well
https://www.nhs.uk/livewell/fitness/Pages/Fitnesshome.aspx
Gentle forms of exercise
Pilates
A gentle form of exercise that focuses on breathing and core
activation and control through movement. Low impact. Helps with
balance. Very good for low back pain and improving core awareness.
Often Pilates is completed on a mat, however occasionally classes
use apparatus.
Yoga
Is a low impact form of exercise that challenges your mind, body
and spirit. Yoga originated from India. There is a large focus on
breathing, balance and improving flexibility. Some yoga is good for
relaxation. Yoga can be challenging on the joints and is usually
completed on your own mat. Be sure to find a qualified teacher who
understands arthritis. There are many different forms of yoga,
discuss options with the yoga teacher to find the right one for
you.
Tai chi
Tai chi is an ancient Chinese tradition that, today, is
practiced as a graceful form of exercise. It involves a series of
movements performed in a slow, focused manner and accompanied by
deep breathing. Normally performed in standing positions.
Walking
Walking is a great form of exercise that is low impact on your
joints and can get your heart rate up. Groups are a good way to get
into walking further afield.
Nordic walking:a sport or activity that involves walking across
country with the aid of long poles resembling ski sticks.
Walking groups:Take a look at these organised walks to see which
suits you.
http://brunelwalking.org.uk/
http://www.bristolramblers.org.uk/
Swimming
Swimming is a low impact way to exercise. Even walking and
completing exercises at the end of a pool is a great way to improve
your fitness. There are a variety of pools in Bristol, and it is
advisable to check access into the pool if you struggle with metal
steps. Some pools have a gradual stepping system to get into the
pool. Look up 'everyone active' Bristol to find information on
local pools.
Warm water pools
Completing exercise in warm water can relieve aching muscles and
can help with relaxation and reducing anxiety, improves
cardiovascular fitness and circulation. Often 'baby pools' are
heated and have easier access, as do hotel and spa pools. Below are
a few heated pools in Bristol.
• Freeways Hydrotherapy Pool, Pill Road, Abbots Leigh, Bristol
BS8 3RA, 01275 376082
• Community Hydrotherapy Unit, 3 Church Road, Soundwell, BS16
4RH, 01454 862490
• Healthy Hydrotherapy, Brunel Building, Southmead Hospital,
Bristol BS10 5NB, 07971086628
• Weston Hydrotherapy Pool, The Campus, Highlands Lane, BS24
7DX, 01934 427427
