·
Reduces joint pain and stiffness
·
Increases flexibility
·
Improves muscle strength
·
Improves cardiac fitness and endurance
Long-term
studies have confirmed that people with inflammatory forms of arthritis (such
as rheumatoid arthritis) can participate in moderate-intensity, weight-bearing
exercise without increasing pain or disease activity. Less bone loss and joint
damage are positive outcomes that can result from exercise for inflammatory
arthritis patients. For patients with osteoarthritis, a combination of aerobic
and strengthening exercises can improve joint health and function, strength,
balance, and coordination.
The key
is for exercise to be appropriate for each individual. If you can no longer
participate in high-intensity exercise such as athletics, or have to pare back
recreational exercise such as distance walking, therapeutic exercise should
still have a place in your daily routine. Range-of-motion exercises,
strengthening exercises, and aerobic exercises are three types of exercise that
are very beneficial for people with arthritis. If you haven't been exercising
but you are beginning to realize the importance of it, you may be wondering how
to start. Start with your doctor.
Discuss
your plan to begin exercising with your doctor. Your doctor can help you decide
how to build an exercise regimen designed specifically for you, or you may be
referred to a physical therapist or occupational therapist for an evaluation of
your physical limitations that will support their recommendations. Once what
exercises you should be doing has been determined, start slow and stick with
it!
Range-of-Motion
Exercises
Range-of-motion
exercise, exactly as its name implies, takes each of your joints through their
full range of normal movement. On a daily basis, range-of-motion exercises
maintain normal movements, help to relieve joint stiffness, and increase
flexibility. Range-of-motion exercise consists of gentle, stretching movements
and can be done on land or in the water.
The
Arthritis Foundation recommends that you should do range-of-motion exercise
daily and build up to fifteen minutes per day. When you are able to do fifteen
continuous minutes of range-of-motion exercises, you may be able to add some
strengthening and aerobic exercises into your routine. Some people find it
helpful to do range-of-motion exercises in the morning to quell bothersome
morning stiffness.
Strengthening
Exercises
People
with arthritis must maintain muscle strength by exercising. Strong muscles
protect your joints and also support joints weakened by arthritis. Your ability
to move depends on your muscle strength.
Isometric
and isotonic exercises are two types of strengthening exercises. Isometric
exercises tighten the muscles without moving the joint. Isotonic exercises
strengthen muscles by moving the joints.
The
American College of Rheumatology suggests doing a set of eight to ten exercises
(targeting each major muscle group) two to three times a week. Most people with
arthritis should perform eight to twelve repetitions of each exercise. Latex or
rubber thera-bands, weights, or using a weight machine at a gym can provide
resistance. You may find it better to increase the number of repetitions, while
decreasing resistance. The Arthritis Foundation recommends that strengthening
exercises be done every other day after warming up with range-of-motion
exercises.
Alert
Remember,
your exercise routine must be tailored to you. Have a health professional or
certified trainer help you construct an exercise program. If you have made up
your own routine, have a professional review it to be sure you are on the right
course and not risking injury.
Aerobic
Exercises
Aerobic
exercise is also known as cardiovascular exercise or endurance exercise.
Aerobic exercise includes physical activities that use the large muscles of the
body in repetitive, rhythmic, and continuous motions. With aerobic exercise,
you are working to make your heart, lungs, blood vessels, and muscles work as
efficiently as possible. People with arthritis experience side benefits from
aerobic exercise, such as weight control, better sleep, less anxiety and
depression, and better overall fitness.
Examples
of aerobic exercise include walking, aquatic exercise, bicycling, treadmill,
and aerobic dance. If done at a moderate pace, everyday activities such as
walking the dog, leaf raking, or golfing may be considered aerobic exercise.
The
American College of Rheumatology recommends that aerobic exercise consist of
thirty to sixty minutes of moderate intensity exercise, three to five days a
week. It need not occur in one session, however. The recommended time can be
divided into ten-minute segments throughout the day or week.
If your
pain level is high, do shorter sessions. Determine your individual tolerance
for the exercises planned: If you feel an adjustment should be made to your
routine, discuss it with your doctor or the person serving as your exercise
advisor. Exercise routines can be adapted and modified, but realize that exercise
belongs in your daily routine. You are doing yourself a disservice if you
choose to ignore the importance of exercise.
by Carol Eustice
Interested in getting the help you need? Good, then it's time to set up a
no-charge introductory therapeutic massage and consultation with one of our
highly trained specialist. http://www.painreliefteam.com/survey/
No comments:
Post a Comment