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Fitness
Exercising with Arthritis by Debra Pugh
The National Arthritis Foundation states that
there are over 100 different types of arthritis. The pain can range
from joint pain to pain in the muscles, ligaments, and tendons, or
even skin disorders. No matter what type of arthritis you suffer
from, you can still gain health benefits from exercise. Following
are some helpful hints for people who suffer from arthritis.
Extended Warm-Up
It is important for people of all ages to warm up before they
exercise, but it is imperative for people who have arthritis.
Studies show that people with arthritis need a longer warm up period
to promote increased range of motion and flexibility. The warm-up
and stretching increases tissue temperature, which in turn increases
circulation, which means increased nutrients to the tissues. This
can reduce and prevent pain during exercise. Stretches should be
performed slowly and with good control.
Cardiovascular Exercise
The cardiovascular exercise needs to include a low impact exercise
such as riding a stationary bike, swimming, water aerobics,
elliptical trainer, health rider, rowing…etc. One wants to avoid the
high impact aerobics and jogging. “Weight bearing exercises
increases bone mass, which helps reduce your risk of developing
osteoporosis over time,” explains American Council on Exercise. The
type of exercise and amount of time will depend on the person’s
joint limitations, fatigue, and ability to keep the heart rate
elevated and stay in their target heart rate zone.
Weight Training
Strength training exercises increase the muscle tone. If the muscles
are stronger, it is easier to do your daily activities such as yard
work, house work, unload the groceries, walking up and down
stairs…etc. Increased strength can also improve your golf game,
bowling, wood work, gardening, and other hobbies. But the most
important part of increasing your strength is to be able to hold
your grand children. When they hold their little hands up in the air
(the international sign for “pick me up”), it is nice to have the
strength in your legs, arms, and trunk region to pick them up and
give them a hug.
Cool Down
The “cool down” is what needs to happen at the end of each “work
out.” It is very important to gradually slow down the intensity of
your exercise. When your workout comes to an end, you must stretch
your muscles once again in a long, static, and relaxing stretch.
This can help to prevent muscle soreness the following days.
Proper Form
Always consult with a doctor before you start an exercise program.
Then consult with a qualified personal trainer to ensure proper body
mechanics, appropriate alignment, good posture, and the right amount
of weight and repetitions for your health condition. Poor posture
fatigues the body and can cause joint stress, which can contribute
to more pain. If you experience excess pain during any form of
exercise, listen to your body and stop.
No matter what type of arthritis you suffer from
it is possible to still reap many benefits of an exercise program.
Remember that there are over 100 types of arthritis so the exercise
program that works for one person might not prove beneficial for
another person. Keep trying different combinations of exercises to
see what will work with your arthritis.
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