Summer is the perfect time for enjoyable, arthritis-friendly outdoor activities.
"Any physical activity that you enjoy and that is low impact on your joints is beneficial," says Lisa Robinson, Physiotherapist & Clinical Practice Lead at Arthritis Society Canada. "Try to incorporate positive movement into your daily life. Think about what type of activity brings you joy and do more of that."
Here are a handful that can help you get moving while taking into consideration different fitness and mobility levels. So, go outside, breathe in the fresh air, and get moving.
1. Walk it off: take it one step at a time
Walking is a fantastic way to re-immerse yourself in the outdoors. If you've been less active lately, begin with short strolls and gradually increase your walking time each week. This gradual build-up will enhance your strength and endurance over time.
If you’re concerned about balance, consider using walking poles. They provide extra stability, making walks on uneven paths more manageable and enjoyable.
2. Dive in: cool off with aquatic activities
For anyone experiencing joint pain or stiffness, low- or no-impact activities like swimming or water-therapy are crucial for staying active. These activities not only cool you down but also strengthen muscles and improve cardiovascular health without stressing your joints.
3. Meditate and move: embrace low-impact exercises
Outdoor low-impact activities such as cycling, yoga and tai chi, offer excellent physical benefits and are often described as meditative. These activities not only keep you fit but also promote mental well-being, helping you feel rejuvenated and centered.
4. Forest therapy: connect and heal with nature
Forest therapy, also known as forest bathing, is gaining popularity for its profound physical and mental health benefits. This practice involves immersing yourself in the serene environment of parks, woods, or forests, and mindfully appreciating the sights, sounds, and smells of nature. It's a wonderful way to refresh both your mind and body.
5. Gardening: find wellness in your own backyard
Gardening is another rewarding way to enjoy the outdoors. Besides physical exercise and mental relaxation, it offers the added benefit of growing your own delicious produce, which can help reduce grocery costs. If you have arthritis, however, it's essential to be mindful of your body to avoid soreness and exhaustion. Check out our Top 10 Tips for Gardening with Arthritis for helpful advice.
Regular physical activity is essential for strengthening bones and muscles, reducing stress, and enhancing overall health.
As you enjoy the warmer weather, remember to manage your arthritis symptoms by incorporating some of these activities into your weekly routine. You can prepare your body with this 20-minute joint warm-up to minimize the risk of injury. Embrace the season and stay active! And don't forget to stay hydrated and take frequent breaks, especially on hot days.
This article was created using resources from our Physical Activity Guide and should not be substituted for professional medical advice. Always consult with your healthcare provider before beginning a new exercise regimen.