Building a Self-Care Routine that Fits Your Lifestyle with Arthritis
November 2024
Living with arthritis can be challenging, and managing the symptoms often requires a holistic approach. Self-care is a powerful tool that
can help improve both physical and emotional wellbeing, especially when tailored to fit your unique lifestyle.
Building a sustainable self-care routine is about finding small ways to support your body and mind daily, making it easier to manage
arthritis symptoms while maintaining a fulfilling life. Here’s how to create a self-care routine that fits seamlessly into your lifestyle.
Why Self-Care is Important for Arthritis Management
Self-care goes beyond just pampering yourself. For people with arthritis, self-care means taking proactive steps to reduce pain, improve
mobility, and enhance overall quality of life. Here are some of the benefits:
- Pain Relief: Incorporating exercises, stretches, and relaxation techniques can help reduce pain and stiffness.
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Increased Mobility: Regular movement and joint friendly exercises can improve flexibility and help maintain joint function.
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Reduced Stress: Managing a chronic condition like arthritis can be stressful, so self-care can help relieve stress and
improve your overall wellbeing.
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Better Energy Levels: A balanced routine with rest, movement, and relaxation can help combat fatigue often associated with
arthritis.
By prioritising self-care, you’re not only supporting your physical health but also giving yourself the mental space needed to handle daily
challenges with resilience.
#1. Establish Realistic Goals:
When creating a self-care routine, it's essential to set realistic goals. Rather than aiming for a complete overhaul of your lifestyle,
start small and build up gradually. Consider these questions:
- What is manageable for me right now?
- Are there specific areas where I want to see improvement? (e.g., pain reducation, stress relief, better sleep)
- How much time can I realistically dedicate to self-care each day?
Set achievable goals and track your progress over time. For example, if you're new to physical activity, start with 5-10 minutes of
stretching a day, and gradually increase it as your body adjusts.
#2. Incorporate Gentle Exercise:
Exercise is crucial for managing arthritis symptoms, as it helps to maintain flexibility, strength, and joint health. However, with
arthritis, it's essential to choose low-impact activities that are gentle on your joints. Some options include:
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Stretching: Gentle stretching helps keep your joints and muscles flexible. Focus on your major joints, such as wrists,
elbows, knees and hips, and try to stretch daily. Check out our Dance for Arthritis
classes here.
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Walking: A short, leisurely walk can be an effective way to get moving without putting too much stress on your
joints. Read our article on Walking
and Arthritis here.
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Strength and Conditioning: Strength and conditioning exercises can help improve joint stability, reduce pain, and
enhance overall function by strengthening the muscles around affected joints. Regular strength training can also improve bone density,
posture, and balance, reducing the risk of falls. Conditioning exercises, like low-impact aerobics, boost cardiovascular health and
stamina, which are often affected by arthritis. Check out our Arthritis Moves exercise
classes here.
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Swimming or Warm Water Classes: The buoyancy of water reduces the strain on your joints while still providing a good
workout. Water-based exercises are excellent for arthritis management. Check out our Warm
Water Classes here.
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Yoga or Tai Chi: These gentle practices emphasise balance, flexibility, and deep breathing, helping to ease
stiffness and reduce stress. Check out our Tai Chi for Arthritis classes here.
Aim to incorporate movement into your daily routine, even if it’s just a few minutes at a time. Listen to your body and modify exercises as
needed. Remember, it’s about finding ways to stay active without overexerting yourself.
#3. Prioritise Rest and Recovery:
People with arthritis often experience fatigue, so it’s essential to prioritise rest and recovery as part of your self-care routine.
Overdoing activities, even fun ones, can lead to increased pain and fatigue, making it harder to manage your symptoms. Consider these tips:
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Schedule Breaks: Give yourself permission to take breaks throughout the day. Resting for a few minutes between activities
can help you avoid feeling overwhelmed and overexerted. For more information, read our article on The
Power of Pacing for Better Arthritis Management
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Listen to Your Body: Pay attention to your energy levels and know when it's time to rest. Learning to recognise early signs
of fatigue or pain can help you manage your activities better.
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Practice Relaxation Techniques: Techniques like deep breathing, meditation, and progressive muscle relaxation can
help relieve tension and reduce pain. Learn more about our Relax &
Restore for Arthritis Class here.
Creating a balance between activity and rest can help you stay active while reducing the risk of flare-ups.
#4. Manage Stress with Mindfulness and Relaxation Techniques:
Chronic pain and limited mobility can lead to stress and anxiety, impacting both your mental and physical wellbeing. Incorporating
relaxation techniques into your self-care routine can help you manage stress effectively. Here are some techniques to try:
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Mindfulness Meditation: Mindfulness encourages you to stay present in the moment, which can help you better manage pain and
reduce stress. For more information, read our free article on Arthritis
and Mindfulness.
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Deep Breathing: Practice deep breathing exercises to calm your mind and body. Deep breathing can be particularly
effective in helping you relax when you're feeling stressed or overwhelmed. Learn more about our Relax
& Restore for Arthritis Class here.
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Journaling: Writing down your thoughts and feelings can be a powerful way to process stress and emotions. It can also be
helpful to track your symptoms and identify patterns over time.
Stress management is key to maintaining a positive mindset while managing arthritis. Incorporating these techniques into your routine can
make a significant difference in your overall wellbeing.
#5. Nourish Your Body with a Balanced Diet:
Eating a healthy, balanced diet is an essential component of any self-care routine, especially for those with arthritis. Proper nutrition
can help you maintain a healthy weight, reduce inflammation, and provide your body with the energy it needs. Focus on these elements:
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Anti-Inflammatory Foods: Incorporate foods known for their anti-inflammatory properties, such as leafy greens, berries,
nuts, seeds, and oily fish. For more information, read our article on Is
There An Ultimate Diet for Arthritis?
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Hydration: Staying hydrated helps lubricate your joints and aids in overall bodily functions. Aim to drink water
throughout the day. For more information, read our article on Hydration
Tips.
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Limit Processed Foods: Processed foods often contain added sugars, unhealthy fats, and artificial ingredients that can
contribute to inflammation.
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Moderation and Balance: Rather than restrictive dieting, focus on balance and moderation. Eat a variety of foods from all
food groups to ensure you're getting essential nutrients. For more information, read our article on Benefits
of Healthy Eating for Arthritis Management.
A balanced diet supports joint health and helps manage arthritis symptoms, giving you more energy for daily activities and self-care.
#6. Establish a Bedtime Routine for Better Sleep:
Quality sleep is essential for arthritis management, as it allows your body to repair itself and recharge. Lack of sleep can lead to
increased pain, fatigue, and irritability, which can make arthritis symptoms worse. Try incorporating these steps into your bedtime routine:
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Stick to a Schedule: Going to bed and waking up at the same time every day can help regulate your body's internal clock.
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Create a Relaxing Environment: Make your bedroom a calm and comfortable place. Dim the lights, keep the room cool, and use
comfortable bedding.
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Limit Screen Time: Avoid screens (phones, tablets, TVs) at least an hour before bedtime. Blue light from screens can
disrupt your sleep cycle.
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Practice Relaxation: Use relaxation techniques like deep breathing or meditation before bed to help calm your mind.
Improving
your sleep quality can make a big difference in your ability to manage arthritis symptoms, so prioritise restful sleep as a part of your
self-care routine.
#7. Connect with Supportive People:
Managing arthritis can feel isolating at times, but you don’t have to face it alone. Connecting with friends, family, and support groups can
provide you with encouragement and motivation. Consider these ideas:
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Join an Arthritis Support Group: Support groups provide a safe space to share experiences, gain advice, and connect with
people who understand what you’re going through. Join one of our online
arthritis support groups or
speak with one of our volunteer peer-mentors in our Arthritis
Assist service -
they also live with arthritis just like you.
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Communicate with Loved Ones: Let your family and friends know about your arthritis and how it affects you. Their
understanding and support can make a big difference.
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Celebrate Small Wins Together: Celebrate the small successes in your self-care journey with those close to you. This
helps reinforce positive habits and keeps you motivated.
A strong support network can provide motivation and accountability, helping you stick with your self-care routine even on challenging days.
Building a self-care routine for arthritis doesn't mean you have to overhaul your life overnight. Instead, focus on making small, manageable
changes that add up over time. Whether it’s incorporating gentle exercise, practicing relaxation techniques, nourishing your body with
healthy foods, or connecting with others, each step brings you closer to a healthier, more fulfilling life.
Remember, self-care is personal. Choose activities and practices that align with your lifestyle and preferences. By creating a sustainable
self-care routine that fits your needs, you’ll be better equipped to manage your arthritis symptoms, maintain your independence, and enjoy
life to the fullest.
How Arthritis Queensland can help
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Talk with a peer-mentor in our free Arthritis
Assist service.
