There are two main types of arthritis: Osteoarthritis, which is commonly associated with aging and the everyday wear and tear of cartilage in the body. Our hips and knees are the most frequently affected areas because they are weight-bearing. Rheumatoid arthritis, on the other hand, can occur at any time in an individual’s lifetime and involves active inflammation of joints and related connective tissues as well as skeletal muscle.
People who suffer with arthritis should avoid high impact exercise and instead choose activities that do not involve painful ranges of motion during flare ups. Stick to gentle stretching, strengthening, and conditioning exercises. Because regular exercise helps people (with or without arthritis) to live longer, it is critical that an appropriate level of movement is attempted every day to help keep bones strong, maintain muscle strength and reduce overall pain levels. Some individuals with arthritis are prescribed steroids by their physician, which can lead to thinning bones; regular exercise helps maintain bone strength and lessen the side effects of steroid drugs.
Some good examples of safe exercises for both osteoarthritis and rheumatoid arthritis sufferers are as follows. Not all of the movements suggested are suitable for everyone during phases of acute arthritis flare ups. Check with your physician prior to beginning any exercise program, especially if you have had joint replacements.
Range of Movement Exercises – Should be done 2x per day every day with a gradual build up in repetition. Start with 3 repetitions and increase the amount to 10 reps over time.*
Hands wrists and forearms
Ankles and feet
Shoulders and neck
Back, hips and knees
Strengthening Exercises – Try to do these exercises 2x per day every day and build up to a complete 10 reps. Tense and hold the muscles in the positions for 5 seconds.*
Hands and wrists
Ankles
Back
Hips and knees
*Look for a series of individual exercises explaining and detailing ROM and Strength movements in our subsequent Better Life Unlimited bulletins.
Aerobic Exercises
Walking – Although unsuitable for some people with arthritis, it is probably the easiest way to exercise. Walking is great for strengthening the heart and lungs as well as the muscles around the knees and hips.
Water – Swimming is a great exercise for almost all arthritis sufferers because it stretches and strengthens muscles as well as providing a good workout for the heart and lungs. The buoyancy of water helps support body weight, thereby relieving pressure on joints and greatly reducing the jarring pain some aerobic exercises can cause. Hydrotherapy pools are heated to warmer temperatures and may also helps relax muscles so that joints can move more freely.
Cycling – Try using a stationary bike at home in order to avoid busy roads and traffic. If you have knee problems, check with your physical therapist or physician before you go out and purchase this piece of equipment.
Yoga – As a more holistic approach to exercise, yoga can improve muscle tone, mobility, and encourage muscle relaxation. Some yoga moves are not appropriate for people with arthritis, but many teachers can adapt traditional movements for individual needs, so it is important to speak with your physician about moves that should be avoided prior to joining a yoga class.
Tai Chi – This form of martial arts consists of slow, fluid, gentle and circular body movement. It can aid people with arthritis by improving body posture, improving circulation and breathing. Tai Chi may also improve general fitness, balance and increase energy levels. It is a very adaptable discipline, but as always, make your instructor aware of physical limitations so that you can get the most out of your classes.
Pilates – A fusion of stretching and strengthening for the entire body, pilates targets deep postural muscles which enable an individual to build strength from the inside out. The exercises are low impact and involve a series of gentle, controlled movements on a mat or machine. Find an instructor with whom you can discuss and adapt exercises according to your physical condition and check with your physician before starting a pilates program.
![Reblog this post [with Zemanta]](http://img.zemanta.com/reblog_a.png?x-id=10a2c147-e2d1-4e54-bd89-dac7f9d05021)
