Arthritis in Young Adults: How to Train for Healthier Joints

Arthritis used to be filed under old age. Not any more. Doctors in the UAE are seeing arthritis in young adults in their 20s and 30s, and for anyone who trains it raises a practical question: how do you move in a way that looks after your joints for the long run? The good news is that the right kind of exercise is one of the best things you can do for joint health, as long as you build it up sensibly.

In this article

1. Why arthritis is showing up younger in the UAE
2. What movement actually does for your joints
3. Joint-friendly training you can start now
4. When to see a doctor, not just a trainer
5. Start training for healthier joints at GymNation

Why arthritis is showing up younger in the UAE

According to a Gulf News op-ed by consultant rheumatologist Dr Humeira Badsha, rheumatologists in the UAE are increasingly seeing young adults in their 20s and 30s with persistent joint pain, stiffness and swelling. In this age group, she writes, arthritis is rarely the age-related wear and tear of osteoarthritis; it is more often inflammatory or autoimmune, such as rheumatoid arthritis, psoriatic arthritis or ankylosing spondylitis. The risk factors she points to will sound familiar to anyone with a desk job: long hours sitting, vitamin D deficiency, a climate that pushes life indoors, rich diets and family history.

What movement actually does for your joints

Here is the part that surprises people: moving more is usually better for sore joints than resting them. According to the US Centers for Disease Control and Prevention, physical activity decreases pain, improves function and delays disability for adults with arthritis. The CDC suggests aiming for at least 150 minutes of moderate activity a week, and says that even short 5 to 10 minute sessions count, so you can build it up gradually rather than all at once. The CDC also points to low-impact, moderate-intensity options such as walking, cycling, water exercise and fitness classes as safe and effective for people with arthritis, which is reassuring if you have been avoiding the gym for fear of making things worse.

Joint-friendly training you can start now

You do not need to train around your joints so much as train to support them. The aim is to build the muscle that cushions a joint, keep it moving through its full range, and avoid the pounding that aggravates it. A simple, joint-friendly week looks like this:

• Low-impact cardio. Swimming, cycling and brisk walking raise your heart rate without hammering your knees and hips.
• Strength work, twice a week. Building the muscles around a joint takes load off the joint itself, so start light and add weight slowly.
• Mobility and stretching. Gentle range-of-motion work, yoga or Pilates keeps joints supple and eases stiffness.
• Movement snacks. Stand up and move for a couple of minutes every hour instead of sitting for a straight eight hours.

Build intensity gradually, warm up before you load a joint, and back off anything that causes sharp or lasting pain rather than pushing through it.

When to see a doctor, not just a trainer

Exercise is for looking after healthy joints and supporting you alongside medical care, never a replacement for it. Dr Badsha lists warning signs worth getting checked: morning stiffness that lasts 30 to 60 minutes or more, joint swelling or warmth that hangs around for two weeks or more, pain that shows up symmetrically on both sides of the body, and unexplained fatigue. If any of those sound familiar, see a qualified doctor before you change your training.

Start training for healthier joints at GymNation

Looking after your joints in your 20s and 30s pays off for decades, and it does not take anything extreme, just consistent, sensible movement. If you want help building a joint-friendly routine around low-impact cardio, strength and mobility, the GymNation team can point you in the right direction. Ready to get started? Fill in the enquiry form and we will take it from there.

Sources:
gulfnews.com
cdc.gov
aawsat.com

The opinions shared in the GymNation blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.