Arthritis, a physical condition that causes tremendous joint pain and stiffness, redness, warmth, swelling, and decreased range of motion of the affected joints restricts the ability to take any physical fitness activity.  It becomes a challenge for people to lose weight in such circumstances. However not every exercise may harm your body and intensify the joint pain.

Here are a number of simple exercises you can still do to strengthen upper body and lower body. Here are few things you must know before you start exercising with arthritis. Swimming is also a great activity for people with arthritis

Weight Training with arms

·         Holding weights at your sides, palms facing upward, bend your elbows, bringing your hands up.

·         Keeping your arms by your side, lower your hands slowly and repeat.

Horizontal Arm Pull

·         Gripping an exercise band, extend arms forward, palms down.

·         Squeeze your shoulder blades together while pulling your arms out to the side.

·         Slowly return to starting position and repeat.

Boxing with arms

·         With an exercise band across your shoulder blades, rest your arms at your sides with elbows bent.

·         Raise one arm out while straightening your elbow and turning the palm down.

·         Rest that arm, then repeat with the other arm in a boxing motion.

Jumping or doing heavy exercise is not recommended for patients with arthritis. Yoga is perfectly suited for people with stiff, painful joints.

These exercises can help you strengthen your bicep muscles, triceps, upper back shoulders.

Diet recommended for Arthritis patients trying to lose weight

Eating fish — particularly fish high in omega-3 fatty acids — can help with joint stiffness and pain

Look for butter alternatives that are free of unsaturated trans and fatty acids — they`re a much better choice like olives.

Fruits and vegetables offer fibre, vitamins, and minerals that keep you healthy and help you lose weight. 

Weight can be lost and arthritis can be kept under control with these easy weight training exercises and diet.