Regular exercise has many benefits, and is just as important for young people with enthesitis. Enthesitis-related arthritis involves inflammation in both the joints and the entheses, which are the spots where tendons attach or insert into bones. This type of arthritis is also known as spondyloarthritis.

Regular exercise helps to keep our heart, lungs, bones, and muscles strong. Exercise can also help to improve our mood, energy level, and even help us sleep better. It is an important part of any weight loss or weight maintenance program.

You should start a new exercise program slowly and gradually increase it in intensity over time. The ultimate goal is to make exercise/physical activity part of your lifestyle every day. This includes activities like stretching, strengthening, and aerobic activities. You should use a formal exercise program at least 3 to 4 times per week.

Stretching and flexibility

Stretching and flexibility is an important part of any exercise program. Before stretching, you should always warm up your muscles. You can do this by walking around or riding a stationary bike for a few minutes. If you are very stiff, a warm shower or bath may help you loosen up. You should do stretching exercises slowly and hold them until you feel a medium stretch. The stretch should not feel painful.

The following stretching exercises will help you stretch your back and hip muscles and keep them flexible:

Lie on your back and pull one knee towards your chest while keeping the other leg straight along the floor. Hold for 10 seconds. Repeat 3 times with each leg.

Lie on your back, and pull both knees to your chest. Hold for 10 seconds. Repeat 3 times.

Stand tall and bend sideways by sliding your hand down the side of your leg. Make sure that you do not cheat by lifting a foot off the floor. Do not bend forward. Hold for 5 seconds. Repeat 5 times on each side.

Start in 4-point (on your hands and knees). Lift one arm out to the side and look up towards your out-stretched hand. Hold for 5 seconds. Repeat 5 times with each arm.

Sit back on your heels, and move your hands forward along the floor, to feel a stretch in your upper body and shoulders. Take a deep breath and walk your fingers forward a little way to increase the stretch. Hold for 10 seconds. Now, stretch one arm longer, and then the other, as you rock your upper body from side to side. Repeat 10 times.

In 4-point (on your hands and knees), round your back up like a cat. Hold for 5 seconds. Now, make your back hollow by dropping your tummy. Hold for 5 seconds. Repeat 5 times.

Hold your hand and forearm at shoulder level on the corner of a wall or in a door frame. Put the leg of the same side a little bit forward. Rotate your body away from your arm until you feel a stretch in your chest muscles. Hold for 10 seconds. Repeat 3 times with each arm.

Start in a kneeling position. Place one foot forward on the floor, so you are making a 90-degree angle with your foot. Prop up your arms on your knee to stabilize your trunk. Keep your back leg straight. Push your hips forward until you feel a stretch in your hip flexors, which are the front part of your hip. Tighten your stomach muscles to make sure your back does not arch. Hold each stretch for 20 seconds. Repeat 3 times with each leg.

Lie on your stomach with one arm and one leg of the same side lying straight on the floor. Bend the other leg by holding your ankle and pulling it gently towards your buttocks until you feel a stretch in your thigh. Keep your hips on the floor. Hold each stretch for 20 seconds. Repeat 3 times with each leg.

Lie on the floor with one leg outstretched through a doorway and the other leg extended straight up the wall. Try to bring your bottom as close to the wall as you can. To increase the stretch, loop a towel around the foot that is extended up the wall, and pull gently. Try to lift your heel from the wall. Hold each stretch for 20 seconds. Repeat 3 times with each leg.

Strengthening and posture

The following exercises will help you improve the overall strength of your muscles and your posture:

Lie on your tummy or up on all fours (hands and knees). Lift your left arm and your right leg at the same time. Hold for 5 seconds, then switch your arm and your leg. Repeat 10 to 30 times in a row.

Tighten your lower tummy muscles by pushing your back flat into the bed. Hold for 5 deep breaths. Repeat 10 to 30 times.

If you want to make this stretch harder, you can tighten your lower tummy muscles and lift your feet off the bed, bringing your knees up to 90-degree angles. Hold for 3 to 5 deep breaths and lower your legs slowly. Make sure your back is flat and your tummy muscles are tight, even when you are lowering your legs. Repeat 10 to 30 times.

Lie on your side with your top shoulder, hip, knee, and ankle all in a line. Lift your top leg slowly. Hold for 5 seconds. Repeat 10 to 30 times. You can try adding a weight to your ankle to make the exercise more difficult. Make sure your top leg is in the correct position by pretending that you are holding a glass of water on your leg. When lifting and lowering your leg, make sure that you do not drop the glass of water. That way your leg should stay perfectly sideways.

Be careful using weights

In general, you should not use resistance, such as weights, in the area of an acutely swollen joint. To avoid serious injury to growing bones, joints, and soft tissues, you should avoid the following until your body has reached full adult development, usually between 15 and 18 years of age:

weight lifting
power lifting
body building
strength training with weights

Aerobic exercise

Aerobic exercise is also very important for your health. This includes any activity that can increase your breathing and heart rate continuously for a long period of time. Try any activity you enjoy for at least 30 minutes per day or longer sessions 3 to 5 times per week.

walking
swimming*
biking
hiking
dancing
hockey
soccer
roller blading

*Swimming is a great exercise, but to keep your bones healthy, it is important to do some activities on land like walking or running.

Everyday tips for healthy joints and posture

There are small things that you can do every day to make sure your joints stay healthy and improve your posture.

When you are at the computer, make sure that you sit in a comfortable chair with your feet flat on the floor. Your hips and knees should be at 90-degree angles and your back should be supported by the chair. Your desk or computer should be at the proper height so that your forearms or wrists are resting on the surface comfortably.
When you have to carry heavy books, make sure you use a knapsack with both shoulder straps. Do not carry them in a bag over your shoulder.