Arthritis Exercise
One Way to Relieve Pain & Stiffness in Your Joints (part 1)
By Shelley Hitz
Exercise can be very beneficial for arthritis sufferers,
often relieving stiffness in joints, strengthening muscles thereby
reducing stress on joints, keeping bone and cartilage tissue strong
and healthy, and increasing flexibility.
A recommended 30-minute minimum of daily activity
is the norm. Before starting any exercise program, it is vital that
one speak to their doctor to ensure there are no unseen risks, however
you will find that most doctors recommend exercise for their arthritis
patients either on their own initiative or when asked.
The types of exercises suggested vary; however, with
all types of exercise the warm-up is the starting point. Warming up
is best started with applying warm compresses to the joints, followed
by mild stretching. Range of motion exercises, such as dance, are
a very good start, as are low-impact aerobics. These can relieve stiffness
and increase flexibility.
Never discount the effectiveness of walking as an
exercise. Walking is a great exercise to improve the arthritic condition,
and carrying weights as light as one pound and using your arms as
you walk can involve the whole body. The “trick” is to make walking
interesting enough as an exercise to stay motivated.
Try walking in different settings, alternating walking
with dance on different days, and of course including a partner can
be much more interesting than going at it alone.
Using aquatics: exercising in a pool-is a great way
to exercise as well. Water is an excellent aid because it provides
resistance that builds muscle in the entire body while reducing shock
to the joints at the same time. Additionally, because the whole body
tends to become involved in aquatic exercise the added benefit of
cardiovascular exercise is enjoyed.
If at all possible, find a heated pool to work out
in. Warm water is soothing to the joints and will cause the blood
vessels to dilate, increasing circulation. With that in mind, it is
often beneficial to add using a spa to your regimen, perhaps after
your workout, in order to provide some soothing jets of water to your
muscles and even more help with increased circulation, which is always
vital when dealing with arthritis.
If you still want more variety, you may want to try
yoga. Yoga
is a general term for several stretching, and pose-oriented exercises
originating in India, and is extremely beneficial toward achieving
flexibility and reducing stress physically and mentally.
There are gentle forms of yoga such as Hatha Yoga
that are excellent to start with. Hatha Yoga comprises of gentle stretches
and simple poses that help flexibility and balance, and are easy to
learn and enjoy. Check your local activities paper or section of your
local paper to see if there are any yoga classes near you.
Written by Shelley Hitz, Licensed Physical Therapist
and Certified NASM Personal Trainer. If you have arthritis, she can
design an online exercise program for you! Contact her today at http://www.onlinefitnesscoach.com
or sign up for her FREE Exercise Advice Journal at http://www.abs-exercise-advice.com/journal.html
