Arthritis is a common condition that could affect people of all ages, according to the NHS.
Symptoms of arthritis include joint pain, stiffness, restricted movement and muscle wasting.
Being active and exercising could help to reduce and prevent joint pain.
Sonia Gooden relieved her joint stiffness by completing a Sport Relief Challenge of walking 5,000 steps a day. These are the nine exercise tips that helped to reduce her joint pain.
“I had become quite lazy and lived a very sedentary lifestyle, driving to work, always taking the lift and never walking anywhere,” said Gooden.
“I wanted to get fitter for myself and my health and also for my family.”
Gooden was introduced to Burton Albion football club’s fitness coach, Chris Beardsley, by Voltarol.
For people trying to exercise more and relieve some of their joint pain, Beardsley said it’s important to go slow.
“Trying to run for miles if you haven’t done regular exercise in years is not setting yourself up for success,” he said.
These are Beardsley’s nine tips for successfully reducing joint pain.
Take it steady to start
“Don’t burn out during your first go, gradually build up intensity and duration over time.”
Try before you buy
“Try a new fitness class at least three to four times before making your mind up on it.
“New exercises and routines can become easier after a couple of sessions and so don’t be put off.
“Once you have found classes that you enjoy, try and go to a few sessions a week to keep the body moving and active.”
Embrace healthy competition
“Play sports, such as 5-a-side football, netball, badminton, squash, tennis and walking football. Competitive environments will mean you push yourself that little bit further.”
“Back pain can come from having tight hips, which can be an outcome of our more sedentary daily lives, sat in a car, at a desk or on the sofa etc.
“Work on mobility and flexibility in the lower back and hips to help avoid pain.”
“Water intake is so important. Try and aim for minimum of six to eight glasses a day and even more when exercising.
“Just a small percentage of dehydration can affect your performance at the gym or even at work.
“Get yourself a refillable water bottle so you have no excuse.”
Stay motivated by remembering all the benefits
“Don’t get obsessed by weight. Exercise has so many great benefits and will make you feel good physically and mentally.
“Exercise can boost your self-esteem and feeling good about yourself because you’ve done some exercise will carry over in to other parts of your life.”
Don’t let the gym bunnies intimidate you
“People haven’t come to the gym, park or to work-out to look at you. They’re all in their own little world.
“Find something you enjoy and find the confidence to do it. It will be worth it.”
Give your workout a soundtrack
“Music can be a great motivator, turn the tunes up and go for it’.