All posts by Arthritis Foundation

arthritis friendly bike riding

Biking is Great For Your Joints

Outdoor or indoor, cycling is one of the most effective workouts for people with arthritis. “The continuous motion that’s part of cycling is very helpful for arthritic joints,” says Joseph Garry, MD, an associate professor in the division of sports medicine at the University of Minnesota.

“The more the joint moves through its full range of motion, the more synovial fluid is produced. This lubricates the joint so you move more easily the rest of the day.” And it’s effective whether you break a sweat or take it easy.

When good weather is calling, then it’s a great time to get started for the first time or back to your regular routine.  If you don’t exercise regularly, start with 10 minutes of cycling at a low resistance, and gradually increase resistance, time and frequency, says Dr. Garry. Your goal should be 20 to 30 minutes of cycling a day.

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air plants gardening with arthritis

Make Gardening a Breeze With Air Plants

Springtime brings out the gardener in us all. But it can be tough on the joints. Air plant gardening requires no shovel, no soil, no watering can, but the results can be spectacular. Just ask Carolyn Kosanouvong-Walker of Fresno, California, who began air plant gardening as a creative way to ease stress and take her mind off the pain of her juvenile arthritis.

“What I love about air plants is that they are simple to manage and come in different sizes and types,” says Kosanouvong-Walker, 45, who was diagnosed at age 3.

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tips to ease driving pain

4 Tips to Ease Driving Pain

You can make adjustments to minimize pain and safely accommodate a limited range of motion while driving. Start by adjusting mirrors so you won’t have to twist and turn to check blindspots when changing lanes. Elin Schold-Davis, an occupational therapist, driving rehabilitation specialist and coordinator of the American Occupational Therapy Association’s Older Driver Initiative, offers more tips. Continue reading 4 Tips to Ease Driving Pain

bread and pasta shopping for arthritis

Arthritis Diet Power Shopping: Bread and Pasta

Research has shown that eating a lot of refined carbohydrates, especially white flour and having a low-fiber diet increases inflammation. Getting 25g or more of fiber in your diet may also reduce the risk of colon and other cancers, lower cholesterol and possibly help regulate blood sugar. Stocking up on whole-grains products are good for overall health as they naturally have plenty of vitamin B-6, vitamin E, magnesium, folic acid, copper, zinc, and manganese. And studies also show that people who eat three or more servings of whole grains a day lower their risk of heart disease. Because high-fiber foods can help you to feel full faster, eating the right amount may make it easier to achieve and maintain a healthy weight which is important for people with arthritis.

Have celiac disease or gluten sensitivity? Try high-fiber gluten-free grains such as amaranth, quinoa, buckwheat and cornmeal.

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cleaning tips for arthritis

Spring into Home Repairs With These Handy Tricks

Spring cleaning often brings to attention those small repairs that you’ve been meaning to get around to. Stuck drawers, clogged drains, torn window screens – small household repairs can be an ordeal if you have painful hands from arthritis and a shortage of tools. But they don’t have to be. Nancy Ryan, an occupational therapist in New York City, suggests these simple shortcuts for doing common jobs with less pain and effort and with items you probably have on hand.

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easy meditation tips for arthritis

Meditation for Arthritis Made Easy

Meditation may relieve arthritis pain, help you sleep better and even lower the risk of cardiovascular disease, research shows. But the idea of sitting cross-legged for an hour or so keeps many people from even trying. You can add a little quiet time to your life without fuss.

Meditation comes in many forms. In studies, as little as 20 minutes of mindfulness meditation for just three consecutive days helped ease pain and anxiety.

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