THOSE ACHY, BREAKY JOINTS How exercise affects mobility, agility and arthritis
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It s well known that Americans do not get enough exercise. Sedentary lifestyles affect people of all ages, but can become especially problematic as one grows older. It s the old chicken and egg question: do older people become less active because they re aging, or are they feeling older because they re less active? People of all ages offer many reasons why they don t exercise enough: not having enough time, being out of shape, lack of motivation, the weather, etc. This is despite the fact that Americans could significantly improve their health and quality of life by practicing some form of physical activity on a regular basis. According to the Surgeon General s Report on Physical Activity and Health, regular, moderate physical activity is beneficial in decreasing fatigue, strengthening muscles and bones, increasing flexibility and stamina, and improving an overall sense of well-being. Getting the most out of treatment
THE RELATIONSHIP BETWEEN ARTHRITIS AND EXERCISE Exercise is important for everyone and can help arthritis patients, despite the fact that for many years people with arthritis were advised not to exercise because they thought it would damage joints. We now know that exercise helps: Keep joints moving Strengthen muscles around the joints Strengthen and maintain bone and cartilage tissue Improve overall ability to do everyday activities Improve health and fitness by: - increasing energy level - improving sleep - assisting weight control - improving over-all cardiovascular condition - decreasing depression - improving self-esteem and emotional health
WHEN ARTHRITIS PATIENTS DON T EXERCISE It s natural to feel like not exercising when joints are sore, inflamed or damaged -- even though it s clear that exercise can help prevent the increase in pain and soreness by strengthening muscles that support joints. Lack of exercise contributes to: Smaller and weaker muscles Brittle bones Pain Disfigured joints that stay in one position for so long that the ability to straighten them is lost Loss of mobility in joints that may become locked in a position if they are not routinely worked Getting the most out of treatment
EXERCISE AND THE ARTHRITIS PATIENT Before you begin an exercise program, you should consult a physician or a physical therapist, especially if you have not exercised in a while, have had any surgical procedures, or are over age 40. Overworking muscles or joints is the most common risk of exercise. This occurs when you exercise too much or too hard, and is most likely to happen at the beginning of your exercise program. Most of the problems can be minimized by following the tips outlined on the following pages which allow your muscles and joints to warm-up gradually before exercise. If you are having a flare-up, and your joints are particularly swollen and painful, avoid endurance exercises. Also, switching to less intense exercises, reducing the number of exercises you do, and the amount of time you spend exercising, will reduce stress placed on your joints and help alleviate your joint pain.
TYPES OF EXERCISE A balanced exercise program is best. It should include a combination of the three main types of exercise: Range-of-Motion Exercises: These are basic stretching exercises to keep joints supple and mobile by moving them in their range-ofmotion, the normal distance joints can move in certain directions. Source: The Arthritis Foundation ROM Exercise: Here is an example of a Range-of-Motion (ROM) exercise that keeps knee and hip joints supple and mobile, one of the types of exercise that s part of a balanced exercise program. Getting the most out of treatment
Strengthening Exercises: These are beneficial because they help maintain or increase muscle strength. Common ones include isometric exercises (tightening muscles without moving joints) and isotonic exercises (moving joints without strengthening muscles). Endurance Exercises: These are essential because they strengthen the heart, while making the lungs more efficient and improving stamina. They also help improve sleep, weight loss and your mood. Examples are walking, cycling and swimming.
TIPS TO MAXIMIZE YOUR WORKOUT Before exercising you should: Massage muscles Apply hot and cold treatments to muscles as needed Do warm-up exercises Dress appropriately: Wear loose, comfortable clothes and supportive shoes with shock absorbent insoles While exercising: Don't rush, but maintain a steady, solid pace Gradually increase endurance and the amount of time you spend exercising Take long, deep breaths often If you feel pain, or heaviness in the chest or heart, stop exercising Getting the most out of treatment
After exercising: Cool down by exercising at a slower pace for five to ten minutes to slow your heart rate and relax your muscles If your joints are swollen or sore, use ice to reduce inflammation and swelling
Getting the most out of treatment
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