You Know You Want To

Here’s a 12-month exercise program incorporating the low-impact calisthenics for arthritis:

Odd Days:

1. Squats: 3 sets of 12-15 reps (or as tolerated)
2. Wall pushups (aka Wall Push-Always) : 3 sets of 10-15 reps
3. Low-Impact Calisthenics: 20 minutes
4. PT stretching: 15 minutes
5. Dancersizing: 30-45 minutes (modify as needed for low impact)

Even Days:

1. 10# kettlebell workout: 20-30 minutes (swings, goblet squats, rows, etc.)
2. Low-Impact Calisthenics: 20 minutes
3. PT stretching: 15 minutes
4. Rucking with 40# pack: 45-60 minutes

Low-Impact Calisthenics Routine (20 minutes):

• Modified Jumping Jacks: 2 minutes
• Wall Slides: 2 minutes
• Arm Circles: 2 minutes
• Seated Leg Lifts: 2 minutes
• Standing Calf Raises: 2 minutes
• Seated Shoulder Press: 2 minutes
• Gentle Torso Twists: 2 minutes
• Wall Push-Aways: 2 minutes
• Stationary Marching: 2 minutes
• Seated Bicycle: 2 minutes

Weekly Schedule:

Monday (Odd): Squats, Wall pushups, Low-Impact Calisthenics, PT stretching, Dancersizing
Tuesday (Even): Kettlebell workout, Low-Impact Calisthenics, PT stretching, Rucking
Wednesday (Odd): Squats, Wall pushups, Low-Impact Calisthenics, PT stretching, Dancersizing
Thursday (Even): Kettlebell workout, Low-Impact Calisthenics, PT stretching, Rucking
Friday (Odd): Squats, Wall pushups, Low-Impact Calisthenics, PT stretching, Dancersizing
Saturday (Even): Kettlebell workout, Low-Impact Calisthenics, PT stretching, Rucking
Sunday (Odd): Squats, Wall pushups, Low-Impact Calisthenics, PT stretching, Dancersizing

Progression Plan:

Months 1-3: Focus on form and building consistency. Start with shorter durations for each exercise and gradually increase.

Months 4-6: Increase duration or intensity as tolerated. For example, increase the time spent on each calisthenic exercise from 1 minute to 2 minutes.

Months 7-9: Introduce small variations if comfortable. For instance, try different arm positions during wall slides or add small weights to seated leg lifts if appropriate.

Months 10-12: Maintain consistency and focus on quality of movement. Increase repetitions or duration as tolerated, always prioritizing proper form and joint comfort.

Important Notes:

1. Always warm up thoroughly before exercising.
2. Listen to your body and adjust intensity or take rest days as needed.
3. Stay hydrated and maintain a balanced, anti-inflammatory diet.
4. Progress gradually to avoid overexertion or injury.
5. Consider consulting with a physical therapist or fitness professional experienced in working with arthritis patients.

Remember, the key is consistency and adapting the exercises to your comfort level. This program is designed to be flexible, so feel free to modify any exercise that causes discomfort. Good luck with your fitness journey!