What Is The Best Exercise For Joint Health?

Our joints play an important role in our mobility, flexibility, and our quality of life. Exercise is crucial for keeping our joints healthy, but unfortunately, most of us don’t pay much attention to our joints until they begin to wear down, cause pain and discomfort, or stop working correctly. The good news is that even if you already have osteoarthritis (a degenerative joint disease), exercise can decrease your pain and stiffness and improve your overall joint health. When it comes to your joints, however, not all exercise is created equal. High-impact activities that put stress on weight-bearing joints (knees, hips, ankles) can exacerbate joint problems.  So what is the best exercise for joint health? Read on to find out. 

The best exercise for joint health

If you have pain, swelling, or stiffness in your joints; or if your joints are tender or warm to the touch, it’s important that you discuss your symptoms with your doctor so you get the medical care you need. Your doctor may recommend lifestyle changes, including diet and exercise, or you may be referred to another doctor for specialized care. Whether you’re diagnosed with arthritis or not, chances are, your doctor will recommend that you exercise regularly in order to maximize your joint health. Here are some exercises that support joint health. 

1. Range of motion exercises

Range of motion exercises help to reduce stiffness and keep your joints flexible. Examples include:

• Knee straightening stretches

• Ankle pumps

• Shoulder shrugs

• Wrist extensor stretch

2. Strengthening exercises

Strengthening exercises help you build up the muscles that support and protect your joints. Examples include:

• Mini wall squats (for hip support)

• Standing leg lifts (for knee support)

• Putty grip and squeeze (for hands)

• Calf raises (for ankle support)

3. Aerobic exercises

Aerobic exercise helps increase blood circulation, providing a steady supply of nutrients and oxygen to your joints. Examples of healthy aerobic exercise for joints include:

• Walking

• Swimming

• Elliptical machines

• Stationary bicycle 

Exercise doesn’t always feel great on stiff joints, but in the long run it does support your joint health. It’s important not to overdo it or to push yourself beyond your limits, though.  The best way to ensure that you’re getting the right type of exercise, and the right amount of it, is to work with a physical therapist who can help design a customized exercise program that supports your joint health. And if you’ve recently undergone (or plan to undergo) joint replacement surgery, your commitment to physical therapy will have a significant impact on the success of your recovery. 

Post-surgery rehabilitation for knee or hip replacement at Bella Vista Health Center

Sometimes an exercise program and other lifestyle changes are not enough to eliminate joint pain. When joint replacement is called for, physical therapy is crucial for a successful recovery. If you or someone you love needs additional support in the transition from hospital to home following a hip replacement or knee replacement surgery, Bella Vista Health Center can help. We provide high quality hip and knee rehabilitation programs that aim to support the healing process and maximize functioning so patients can return home as soon as possible.

For more information on our programs and services, please give us a call at (619) 644-1000 or stop by and visit our 5-Star skilled nursing facility in Lemon Grove today. 

Top Cardiac Rehab Exercises

Patients who suffer from heart disease, who have had a heart attack, or who have undergone heart surgery often participate in a cardiac rehabilitation program during recovery in order restore their heart health. Cardiac rehab is an important part of heart disease treatment, and it usually begins in the hospital and continues after discharge.  Some patients who are not quite ready to return home move temporarily into a skilled nursing facility where they can receive the care they need and focus on recovery, rehabilitation, and the restoration of their independence. 

Exercise is an important part of any cardiac rehabilitation program. Every patient’s treatment plan should include some combination of aerobic, strength, and stretching exercises. The list below gives a general idea of the types of exercises that cardiac therapists may prescribe, but it’s important to remember that every patient is different. If you or someone you know suffers from a heart condition, it’s crucial to seek the advice of a medical professional before beginning any exercise program.    

Aerobic exercises for cardiac rehab

Cardiovascular exercise helps increase heart efficiency, which means the heart won’t have to work as hard to do its job. The pace and duration of each exercise session will depend on the patient’s level of fitness and overall health. Aerobic exercises for heart cardiac may rehab include: 

• Walking can burn more calories than cycling or swimming, making it a great exercise for cardiac rehab patients who are looking to lose weight in order to decrease their risk of a repeat heart attack.  Walking can be done outside or on a treadmill. 
• Swimming helps to increase functional capacity, improve blood supply to the heart, and improve heart efficiency. It’s also easy on the joints and helps to reduce anxiety and muscular tension. 
• Cycling is another low impact exercise that helps improve heart health.  Options range from stationary bicycles, reclining bicycles, three-wheel cycles, and cycling can be done indoors or outdoors. 
• Stair climbing can be anywhere there are stairs! One of the great benefits of stair climbing for cardiac patients is that it can easily fit into their everyday life, while  shopping at the mall or cleaning the house. 

Strength exercises for cardiac rehab

Resistance training can help restore strength and balance after a cardiac event. It also helps to positively influence other risk factors such as metabolism and cardiovascular function. Strength exercises can also help patients perform their daily activities with confidence.  Some strength exercises for cardiac rehab may include:

• Arm raise: Sit or stand with your arms hanging straight by your sides. Keep both arms straight as you lift them to shoulder height with palms facing downward. Let them down slowly. This can be done with or without hand weights. Repeat 8 times. 
• Bicep curl: Hold your hand weights straight down at your sides, palms facing front. Keep your elbows close to your sides, and lift one or both arms until the weight reaches chest height. Return to starting position slowly. Repeat 8 times. 
• Leg extension: Sit in a chair with your feet flat on the floor. Lift one leg up until it’s straight and slightly raised from the chair. Keep your toes flexed and your back straight. Repeat 8 times and then switch legs. 
• Side leg raises: Stand directly behind a straight back chair, holding onto it with both hands for balance. Raise one leg up and out to the side as high as you can while keeping your back and legs straight with toes pointed forward. Repeat 8 times and then switch legs. 

Stretch exercises for cardiac rehab

Flexibility is another important part of maintaining an active, heart-healthy lifestyle. Stretching exercises help reduce the risk of injury, and a cardiac rehabilitation program may include one or more of the following: 

• Upper back stretch:  Lock your fingers together and stretch your arms straight out in front of you. Lower your head to look at the floor. Hold for 10-15 seconds.
• Chest stretch: Lock your fingers behind you and keep your arms straight. Press your shoulder blades together and lift your hands slowly.  Hold for 10-15 seconds. 
• Calf stretch: Stand directly in front of a wall or a chair. Step back with one foot, bending the front leg and leaving the back one straight. Press the back heel into the floor to feel the stretch in the calf. Hold for 10-15 seconds. Switch legs. 
• Hamstring stretch: Place your hands on your hips. Take a small step forward with one foot, bending the back leg and leaving the front leg straight. Bend forward at the hips and feel the stretch in the hamstring of the front leg. Hold for 10-15 seconds. Switch legs. 

 

Looking for a top-notch cardiac rehabilitation program? Call Bella Vista!

At Bella Vista Health Center, our cardiac rehab programs are customized for each patient and include a step-by-step program of medically supervised activity designed to help patients build up tolerance, restore functionality, and achieve optimal heart health.  If you or someone you love is in need of cardiac rehab, give us a call or stop by our 5-star skilled nursing facility in Lemon Grove today.  Give us a call at (619) 644-1000.