Arthritis is becoming more and more common - and not just
among the very old. That's the bad news. The good news is that a
program of moderate exercise can offset the pain and
inconvenience of this indiscriminate disease.
What Is Arthritis?
Arthritis literally means inflammation of a joint.
Osteoarthritis, the most common form of arthritis, is
characterized by a progressive loss of cartilage. This
degenerative disease is usually limited to a specific area, such
as the hands, shoulders, hips or knees. Rheumatoid arthritis,
which is far less common, causes the inner linings of the joints
to become inflamed.
How Can Exercise Help?
For many years, doctors have recommended that their arthritic
patients engage in flexibility training to help improve their
range of motion and reduce some of the stiffness in their
afflicted joints. In recent years, many have begun to recognize
the benefits of cardiovascular exercise and strength training as
well. Not only does a well-rounded exercise program reduce the
risk of heart disease and increase mobility, it helps to reduce
the psychological and emotional pain that often accompanies the
development of any disease or disorder.
Exercising Safely With Arthritis
Before beginning any type of exercise program, it's always a
good idea to talk it over with your physician. He or she may
have some specific concerns or considerations you should keep in
mind for your exercise program.
Every exercise session should begin and end with flexibility
and range of motion exercises for the whole body. Take your time
with these exercises and never stretch to the point of pain or
discomfort. These exercises will help reduce your risk of injury
as well as limber up those joints that have been stiffened by
arthritis.
Depending on the severity of your arthritis, your physician
or physical therapist may suggest either isometric or isotonic
exercises. Isometric exercise, such as pushing one palm against
the other, involves contracting the muscle without moving the
joint. Isotonic exercise, such as a bicep curl, involves
contracting the muscle while moving one or more joints. These
exercises can easily be done using weights, elastic tubing or
exercise bands.
While flexibility exercises should be done on a daily basis,
strength training should be done two times per week, three at
the most. Your muscles need time to recover and repair so be
sure to take at least one day off in between strength-training
workouts. Don't try lifting too much, too soon. Take your time
and build up gradually.
Finally, cardiovascular, or aerobic, exercise that does not
involve a lot of impact on the joints is recommended three to
five times per week. Walking, which involves little impact and
is easy to do anywhere, is one of the best cardiovascular
exercises around. Activities such as swimming or bicycling are
great options, too, because they are virtually non-impact.
Go At Your Own Pace
As with strength training, it is important to approach aerobic
exercise slowly and progress gradually. Depending on your
current fitness level, you may want to start with as little as
two minutes of activity, three times per day and work your way
up to a single 20-minute session, three to five times per week.
Finish every workout with additional stretching. Try to
choose exercises that minimize the stress on the most painful
joints and you'll be on your way to greater mobility and better
health.
