7 Easy Exercises For Ankylosing Spondylitis

People with Ankylosing Spondylitis have a tendency to think that exercise is the last thing they should do. However, staying physically active is one of the most effective ways of managing the symptoms like stiffness and pain.

Exercise can help decrease pain, increase mobility and balance, while enhancing overall quality of life and health. People with Ankylosing Spondylitis can reap huge rewards by trying to stay physically active. If you are able to, you should do exercise regularly.

It is important to regularly perform low-impact activities like walking or swimming. If you don’t know where to start, here are 7 simple ways to stay active.

Exercise for Ankylosing Spondylitis

1. Joint deformities, fused joints, incorrect information, and fear of getting hurt are some of the reasons which keep people away from exercising. Walking is also a great way of easing into regular exercise. Start with 5 to 10 minute walks and then work your way up to daily walking. Try to walk for at least 30 minutes.

2. With low impact exercises like swimming and water aerobics, you can reap the benefits of activity while minimizing the risk of joint pain. Swimming is especially great because it puts virtually no pressure on joints.

3. Strength training can help strengthen your muscles while taking the strain off your joints. You can use free weights, exercise machines or simply your own body weight. Remember to start slowly, gradually increasing the number of repetitions and the amount of time in each position.

4. Yoga can decrease pain, improve flexibility, and help joint mobility. It helps in boosting your mental health as well. Begin with easy, sustained stretching and then work towards more challenging poses. Try to do yoga at least twice each week.

5. Stretching your back will improve flexibility and make it easier to maintain a good posture. Sitting in a good posture and stretching your neck, upper back, and shoulders can maintain flexibility.

6. Cycling is a great aerobic exercise for people with Ankylosing Spondylitis. Cycling works your heart and muscles without straining the joints. It's also a great way to switch up your routine. You can alternate between cycling, walking, swimming and other low-impact exercises.

7. Dance-based aerobics classes like Zumba, hip-hop, or belly dancing can provide a cardiovascular workout. Dancing helps to burn calories and ward off unwanted body weight.

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