Bookmark Website  | Free Registration  | The Team
The Lounge  | Champions  | The Wire |  Schedule |  Audio  |  Arcade  |  The Top Ten  |  Historical  |  Email  |  Video

Super Secret Exercise Tips for People with Arthritis


People with arthritis should exercise ? but they need to keep some valuable information in mind. Here are some important tips to follow:

1. Make sure you warm up. Warming up increases blood flow and helps muscles loosen up. Five minutes of simple walking or riding a stationary bike will do it.

2. Stretching improves flexibility which helps a patient prepare for aerobic activity. Stretching the hamstrings and quadriceps muscles is important.

3. Start out easy. If you exercise too hard you switch from aerobic to anaerobic activity. This can lead to potentially painful and dangerous injury. To determine where you need to be, find your target heart rate by subtracting your age from 220, then aim for 40 to 70% of that rate.

4. You need to push a bit. Make sure you are working inside the 40 to 70% range to improve energy, lose weight, and build muscle. If you push too hard you'll be in a lot of pain and may need to back off a bit.

5. Do not eat within two hours of exercising. Digestion causes blood flow to go to the gut instead of the muscles. This could cause abdominal cramps and nausea.

6. Make sure you don't overdo it. When lifting weights, the temptation is to push too hard. If you are lifting the proper amount of weight you will feel fatigue by the 15th repetition. When you find that a certain weight becomes too easy, go up a bit in weight. Weight training helps improve stamina, energy, and strength.

7. Cool down properly. Stretch, breathe deeply, and don't stop abruptly.

8. Drink plenty of water. The rule of thumb is drinking 8 ounces of water for every fifteen minutes of exercise. After you're done, drink more. Proper water intake will help with your cool down, circulation, and injury prevention.

9. If you're using a stair climber or elliptical machine, the temptation is to lean on the arm rests. This could lead to bad posture and low back problems. Stand straight.

10. Use proper form. Improper form leads to injury.

11. If you hurt, skip your exercise that day. Trying to work through the pain may lead to injury. You may notice some muscle soreness the day after a good workout. The soreness should not last longer than a day or two.

12. Consider seeing a physical therapist prior to starting an exercise program. They can give you a set of "do's and don'ts".

13. "Custom fit" your exercise. For instance, if you have bad shoulders, then swimming is probably not the right exercise for you. Consider biking or walking. On the other hand, if you have bad knees, swimming might be better for you than walking. Avoid rowing if you have a bad back.

Dr. Wei (pronounced "way") is a board-certified rheumatologist and Clinical Director of the nationally respected Arthritis and Osteoporosis Center of Maryland. He is a Clinical Assistant Professor of Medicine at the University of Maryland School of Medicine and has served as a consultant to the Arthritis Branch of the National Institutes of Health. He is a Fellow of the American College of Rheumatology and the American College of Physicians. For more information on arthritis and related conditions, go to: http://www.arthritis-treatment-and-relief.com


MORE RESOURCES:

Why Mindfulness May Or May Not Jump-Start Your Exercise Routine
Forbes
While mindfulness just may “jump-start your exercise routine,” as the “Well” blog at the Times as well as Glamour, Esquire and other places around the blogosphere trumpeted, it also may not. The research cited just does not allow those claims to be ...



Italy Resumes Navy Exercise Amid New Tensions Over Libya
ABC News
The Italian Navy is resuming exercises in the Mediterranean Sea, including near the coast of Libya, amid concerns about rapidly deteriorating security in the North African nation. The exercise will begin on Monday. It includes anti-submarine, anti ...

and more »


ithaca.com

Soul Medicine: Parkinson's Exercise Classes
ithaca.com
“People give up, and this class helps you not do that.” Ted Roland is one of the members of the exercise class for people with Parkinson's, but the class is a lot more than an exercise session. According to the National Parkinson's Foundation, exercise ...



NORAD flight exercise scheduled for Monday through Wednesday in region
Washington Post
Don't worry about those strange aircraft noises overhead in the next couple of days. The North American Aerospace Defense Command— NORAD— is planning to conduct exercises Monday night through Wednesday morning in the Washington area.



Engadget

HTC takes aim at Fitbit and Jawbone with the Grip exercise tracker
Engadget
Remember that weird day at CES when HTC announced that it was partnering up with Under Armour, the fitness gear brand that would later buy popular health apps MyFitnessPal and Endomondo? Well, now we know what they've been working on together: ...

and more »


Leader-Telegram

Campaign focuses on diet, exercise
Leader-Telegram
No specific diet or exercise program will work for everyone because each person has a unique lifestyle. We need to tailor our diet and exercise program to fit our needs. If you control your environment, you will have what you need to sustain a healthy ...

and more »


Chicago Daily Herald

After a heart attack, well-managed exercise is key to rehabilitation
Chicago Daily Herald
The key, according to Casale, is to "assess where you are, set a plan for where you want to go, and then very gradually, three times a week over a 12-week period, begin to ramp up gently the amount of exercise." And ideally, continue exercising for the ...

and more »


Voice of America

Intense Exercise Program Not Just for Athletes
Voice of America
An exercise routine common among athletes may also help people with chronic disease. That's what 61-year old Canadian Michael Van Ziffle discovered when he enrolled in a study at the University of British Columbia's Okanagan campus that would train ...

and more »


Lifehacker

Identify Your Strengths and Weaknesses with the Superpower Exercise
Lifehacker
Sometimes we're more than willing to work on our weaknesses, but the problem is we haven't taken the time to identify them properly. This exercise has you identify your traits and place them into three distinct categories. Whether you have trouble ...

and more »


KARE

Improving your heart health with exercise
KARE
GOLDEN VALLEY, Minn. - As Minnesotans brace for March, heart health month comes to an end. But that doesn't mean you have to stop improving heart health. Dr. Cindy Martin, a cardiologist with the University of Minnesota Heart Care, said some exercises ...


Google News


Advertisement



Section Site Map - Submit News - Feedback - Comments - Advertise with Us

Copyright © 2006 Luminati Inc. All rights reserved.