Exercise

Exercise for Health

A well-rounded program helps you move better, stay flexible, get stronger, and resist depression. Start with low-impact aerobic exercises like walking. Add in gentle stretches to increase your range of motion. Next, try weight training.

Conditions: migraine, rheumatoid arthritis, osteoarthritis, fibromyalgia, back pain, neck pain, nerve pain, undiagnosed

Symptoms: fatigue,anxiety, depression, stiffness, difficulty sleeping, weakness, tenderness, muscle pain, joint pain, cramping arms, cramping legs, headache, head pain

Triggers:

Treatments: aerobic exercise, balance exercises, biking, lifting weights, muscle strengthening, range-of-motion exercises, stretching, walking

Categories: Exercise

Duration

14

Exercise Expertise

Your pain likely makes you apprehensive about exercise. Had physical therapy? Then you have an idea of what to do.

If you haven't, make an appointment or ask your doctor for a referral to a physical therapist. 

An expert improves your confidence about how to avoid injury and identifies what amount of soreness with, and after, exercise is OK.

Prompt: Step 1.

CTA: Get expert exercise advice.

Conditions: Migraine, rheumatoid arthritis, osteoarthritis, fibromyalgia, back pain, neck pain, nerve pain, undiagnosed

Symptoms: anxiety, depression, stiffness, weakness, numbness, tenderness, muscle pain, joint pain

Triggers:

Treatments: aerobic exercise, balance exercises, biking, lifting weights, muscle strengthening, range-of-motion exercises, stretching, walking, physical therapy

Categories: Exercise

Stretch Often

No matter what you are doing, get up every 20 minutes or so and move. If you've been sitting at a desk or standing bent over a task, bend your back the other way. Don't forget to stretch your legs.

Stretch gradually. Don't push or bounce the stretch. You should feel a stretch, not pain. 

After each stretch, you should feel better. If pain increases, modify the intensity of the stretch.  Still painful, consult your physical therapist or doctor.

Love how stretching makes you feel? Make it routine by practicing yoga or tai chi.

Prompt: Be loose!

CTA: Stretch to improve flexibility.

Conditions: Migraine, rheumatoid arthritis, osteoarthritis, fibromyalgia, back pain, neck pain, nerve pain, undiagnosed

Symptoms: fatigue,anxiety, depression, stiffness, difficulty sleeping, weakness, numbness, tenderness, muscle pain, joint pain

Triggers:

Treatments: aerobic exercise, balance exercises, biking, lifting weights, muscle strengthening, range-of-motion exercises, stretching, walking

Categories: Exercise

Be Aerobic

Aerobic exercise protects your heart and spirit, and stokes metabolism. Find one you'll want to do. Up the appeal with a fun setting:

* Walk briskly in a park to see plants, on a block where kids play, or in a mall to get a run on sales.

* Dance to upbeat tunes as you clean, with a partner, or in a swing, Zumba, or Latin group.

* Bike to work or the store, or compete on virtual course on a stationary bike.

Prompt: Mix fitness and fun.

CTA: Pick exercise you like.

Conditions: Migraine, rheumatoid arthritis, osteoarthritis, fibromyalgia, back pain, neck pain, nerve pain, undiagnosed

Symptoms: fatigue,anxiety, depression, stiffness, difficulty sleeping, weakness, numbness, tenderness, muscle pain, joint pain, weight gain

Triggers:

Treatments: aerobic exercise, balance exercises, biking, lifting weights, muscle strengthening, range-of-motion exercises, stretching, walking, weight loss

Categories: Exercise

Repel Diabetes

Regular exercise eases your pain and also lowers your risk of type 2 diabetes. Just 30 minutes of moderate activity 5 days a week -- along with healthy eating -- may help you lose weight and reduce your risk of type 2 diabetes. Think of each step, spin, or stroke repelling you further from this disease.

Prompt: At Risk?

CTA:  Move to lower risk for diabetes.

Conditions: Migraine, rheumatoid arthritis, osteoarthritis, fibromyalgia, back pain, neck pain, nerve pain, undiagnosed

Symptoms: fatigue,anxiety, depression, stiffness, difficulty sleeping, weakness, numbness, tenderness, muscle pain, joint pain, weight gain

Treatments: aerobic exercise, balance exercises, biking, lifting weights, muscle strengthening, range-of-motion exercises, stretching, walking, weight loss

Categories: Exercise

Ride in Comfort

Walking, swimming, and cycling are all good, heart-healthy exercises for people with arthritis. But if walking or riding a regular bike is too painful, try recumbent biking. With this type of bike, you pedal with your feet out in front as you sit in a reclining position, which distributes most of your weight on your back and buttocks. This relieves pressure points on the sitting bones, feet, and hands, making it more comfortable to ride. You can use either stationary or outdoor recumbent bikes.

Prompt: Go recumbent!

CTA:  Try recumbent biking.

Conditions: Osteoarthritis, Rheumatoid Arthritis

Symptoms: Muscle pain, stiffness, weakness, reduced joint movement, tenderness

Triggers: Exercising, moving joint, putting weight on joint, repetitive motions, inactivity, overdoing it

Treatments: exercise, muscle strengthening, stretching, cold compress/cold packs

Categories: Exercise

WebMD Medical Reference Reviewed by Ross Brakeville, DPT on September 29, 2016

Sources

SOURCES:

Medicine and Science in Sports and Exercise, 2009.

Diabetes Care, 2004.

Arthritis Foundation: "Aquatic Exercise and Tai Chi Effective Therapy for Osteoarthritis;" "OA Basics. Who is at Risk?;" "Fitness Exercises and Videos/Stretching;" and "All About Osteoarthritis – Exercise."

Morbidity and Mortality Weekly Report, 2004.

Nathan, D. Diabetes Care, 2007.

Nied, R. American Family Physician, 2002.

National Institute of Neurological Disorders and Stroke: "2008 Physical Activity Guidelines for Americans."

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