Health Whats the best time to.? Some of us feel bright eyed and raring to go in the morning, while others are better in the afternoon but whens the best time to do things when you have arthritis? WORDS: CLAIRE LAVELLE When? First thing Time to get up gently Why? Our joints are at their stiffest after a nights rest, so treat them with kindness. Mr Panos Gikas, consultant orthopaedic surgeon at The Lister Hospital and The Royal National Orthopaedic Hospital, advises some gentle and targeted stretches such asraising your arms and legs while you are still in bed. Try stretching eachaffected joint, holding the stretch for 20 to 30 seconds, and repeating two to three times, while taking care not to overstretch, he says. When? 8am Time to get going Why? Having a warm bath or shower can be beneficial at any time of day, but is especially good in the morning. The warm water will help blood to flow more easily to the surface of the skin and soothe painful joints, explains Jennings. Hilary Cook has been teaching the Alexander Technique for 19 years, and says it has helped her to manage her arthritis. Rub your bare feet on the carpet to warm up your soles. Then rub your hands all over your body, paying particular attention to your face, scalp, back of neck, shoulder blades and the rest of your back, if you can reach. Let your head hang down and slowly come up. Itfeels amazing and really helps you to get going, she says. When? All day Time to eat well Why? It can help keep you healthy and your weight in check. A good diet can help protect you from some side effects of drugs, and against heart disease, while losing weight if you need to reduces strain on your joints. Cut down on saturated fat; eat fish, nuts, olive oil, fruit and veg; and keep your diet balanced to get the vitamins and minerals you need. When? 11am Time to... step out Why? Keeping active is important, as it will strengthen your muscles and increase their suppleness. Gentle exercise, such as walking or swimming, can be hugely beneficial. Activities such as housework and gardening can be a good workout, too, but are best done once your joints arent stiff. Be careful not to overdo it, and take regular breaks. Our bodies are not made to sit for long periods of time, so make sure you move as much as possible, says Cook. Use the whole body to perform tasks to help protect it. For example, when vacuuming and ironing, dont just use your arms use your legs to step into the movement, ifyou can. When? 1.30pm Time to move on up Why? How we use our bodies through the day can really affect the pain we feel in the evening, but posture can often be the last thing on our minds. The main thing to remember is to avoid becoming too slumped or slouched, says Tim Allardyce, clinical director at Surrey Physio. If you can get into the habit of lifting your chin and keeping your head straight, youll have much better posture. If your job requires long spells in front of a computer, its important totake regular screen breaks. Every 20minutes, get up for a five-minute walk toget you out of that flexed position, he advises. When? 3pm Time to travel in style Why? Travelling often involves sitting for lengthy periods. Allardyce recommends doing some gentle exercises while sat down, to prevent joints from getting stiff. Rotate your feet in an anticlockwise and then a clockwise direction. Straighten and bend your knee to increase your range of motion, then try lifting your knee towards the ceiling. Repeat each exercise 10 times on each side. ISTOCK.COM / THOMASVOGEL When? 7pm Time to relax Why? By the evenings, our bodies are tired, so it can be tempting to collapse into a chair and not move for ages. But this can be detrimental and cause tired joints to stiffen up. The Alexander Technique semisupine position can be used at any time of the day, and many people find it helps their body. If you can, lie on the floor but, if that is too challenging, lying on a bed will suffice, says Hilary Cook. Put a book or two under your head and slowly lie down, keeping your knees bent, legs hip-distance apart, with your feet flat onthe floor. Place your hands on your hips and breathe slowly, allowing your body and spine to release the tension built up over the day. When? All day Time to keep hydrated Why? Drinking plenty of water will keep your joints functioning well, flush out toxins and help with fatigue. When you become dehydrated, your body begins to take water from other areas of the body, including joints. The loss of water from joints allows toxins to linger, leading to pain and inflammation, says Julie Jennings, independent occupational therapist at HSL Chairs. When? Bedtime Time to... warm up Why? Pain and stiffness can stop us getting a good nights sleep. I recommend heat therapy at night before bed, such as a soak in the bath or using a heat pad for 15 minutes, says Panos Gikas. This should make it a little easier and more comfortable to fall asleep.