each of these four types of exercise into their life, Resnick says.
She offers the following basic tips for each form of exercise:
1. Stretches. Slowly stretch to the point of mild discomfort, hold 10 to 30 seconds, and repeat three to five times. Spend at least 10 minutes a day stretching, and make sure you cover every major muscle group.
2. Range of motion. Every joint should go through its full range of motion every day. If bending the joint in a certain way causes too much pain, stick with movements that are more comfortable. Over time, try to gradually increase your flexibility until the joint regains its full range.
3. Strength training. Take it slow and easy when lifting weights. You may need to start with just a one- or two-pound weight (or even no weight at all.) Once you can do three sets of eight or 10 repetitions with ease, gradually increase the weight.
4. Aerobic activity. Enjoy a brisk walk, swim, jog, or aerobics class. Swimming and water aerobics are especially good choices if your joints are