(NC) Longer days and warmer weather are an open invitation to get outside. But if you’re living with arthritis, staying active can take a little extra planning. With the right approach, summer movement can feel easier, more comfortable and even energizing.
Here are Arthritis Society Canada’s top tips to help you stay active, mobile and cool all season long.
- Prepare for movement
Before starting any new exercise program, check with your doctor to make sure it’s right for you. When you’re ready, begin with a warm-up to loosen stiff muscles and joints. Go at your own pace and take breaks when needed to minimize stiffness the next day.
- Make walking your daily habit
Simple, effective and free, walking is one of the best ways to stay active outdoors. If you’ve been sitting still these past months, start with short distances and gradually increase your time each week to build strength and stamina.
- Support your steps
Choose shoes with good cushioning to reduce strain on your feet, knees and hips. If you’re concerned about balance, consider a cane or rollator. Walking poles can also help with stability and reduce joint load while engaging muscles in the arms and legs to provide a greater workout.
- Try low-impact cycling
Cycling is a joint-friendly way to stay active because your weight is supported, taking some of the load off your lower body. Whether outdoors or on a stationary bike, it’s a great way to build endurance with less discomfort.
- Cool off with water activities
Swimming, water aerobics or gentle pool exercises are all ideal for easing joint strain. The buoyancy of water supports your body, making movement easier while still helping you build strength and improve heart health. Plus, it’s a refreshing way to beat the heat.
- Improve flexibility with gentle movement
Practices like yoga and Tai Chi can improve balance, flexibility and overall strength. Tai Chi uses slow, controlled movements that are easy on the joints and calming for the mind, while beginner yoga classes can be adapted to your comfort level.
- Stay smart in the heat
Hot weather can make activity more challenging, so listen to your body. Take breaks in the shade, stay hydrated and wear light, breathable clothing. On especially hot or humid days, move your activity indoors: try stretching at home, walking in a mall, or visiting a local pool.
Find more healthy living tips at arthritis.ca/healthy-living.
