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No Pain, No Gain Isnt True For Arthritis, But Exercise Is Still Important
Recent studies have shown that exercise may acually help people with arthritis in a number of ways. It can reduce joint pain and stiffness. It can increase flexibility, muscle strength, and endurance. And it can also help with weight reduction and contribute to an improved sense of well-being.
Most comprehensive arthritis treatment plans should include an exercise regiment. Rest and relaxation, proper diet, medication, and instruction about proper use of joints and ways to conserve energy (that is, not to waste motion), as well as the use of pain relief methods should also be included in treatment plans.
What types of exercises are best for people with arthritis? Try these three:
Range-of-motion exercises to help maintain normal joint movement, relieve stiffness, and increase flexibility.
Strengthening exercises to help keep or increase muscle strength. Strong muscles help support and protect joints affected by arthritis.
Aerobic or endurance exercises to improve cardiovascular fitness, help control weight, and improve overall function. Weight control can be important to people who have arthritis because extra weight puts extra pressure on joints.
As always, people with arthritis should discuss their options with their doctors before starting on an exercise program. Easy, range-of-motion exercises and low-impact aerobics are gennerally a good way to get started. And make sure to ask your doctor about any sports or exercise programs in which you currently participate. Some programs may do more harm than good.
You should also be aware that your doctor may decide to refer you to a physical therapist. A therapist with experience in arthritis can design an appropriate home exercise program and teach you about pain-relief methods, proper body mechanics, joint protection, and conserving energy.
So what's the best way to get going?
First, always first, discuss your exercise plans with your doctor.
Next, start with supervision from a physical therapist or a qualified athletic trainer.
Apply heat to sore joints.
Stretch and warm up with range-of-motion exercises.
Start strengthening exercises slowly with small weights (a 1 or 2 pound weight can make a big difference).
Use cold packs after exercising.
Add aerobic exercise.
Ease off if joints become painful, inflamed, or red and work with your doctor to find the cause and eliminate it.
Like any exercise program, choose a program you enjoy and make it a habit.
Range-of-motion exercises should be done at least every other day. Strengthening exercises also should be done at least every other day unless you have severe pain or swelling in your joints. Endurance exercises should be done for 20 to 30 minutes three times a week unless you have severe pain or swelling in your joints.
Additional information on arthritis and exercise can be found at the following resources:
About Arthritis Today
Spondylitis Association of America (SAA)
American College of Rheumatology/Association of Rheumatology Health Professionals
How Exercise and Beta-Glucan Help the Immune System
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How to Supercharge Your Energy Levels through Exercise
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Lance Armstrong, Exercise, and Will Power- Characteristics that Make a Champion!
The Tour De France, arguably may be the hardest sport of all time, and Lance Armstrong probably one of the most conditioned athletes ever. But, how is it possible for a man on the door step of death to be able to overcome cancer, return and win seven races in a row? Only in the end, retire on top as a winner he so right fully deserves.
Get Fit From Home!
--------------------Things Around The House--------------------Don't feel that just because you don't have any weights at home, that you can't get a GREAT workout! Try using these items for the corresponding exercises. Change them around to increase or decrease the resistance to make it the perfect workout for YOU!· Backpack Swing- Take a backpack and fill it with books.
Calf Cramps - How To Get More Gain For Less Pain!
I cannot imagine that there is anyone past the age of about 10, that has never had calf cramps. Let's face it, they are horrible.
No Pain, No Gain Isnt True For Arthritis, But Exercise Is Still Important
Recent studies have shown that exercise may acually help people with arthritis in a number of ways. It can reduce joint pain and stiffness.
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Have you ever experienced a dull ache or sharp pain in your shoulder or upper arm? Maybe you are unable to sleep on one side because your shoulder wakes you up at night. Perhaps, you have discomfort reaching behind your back to tuck in your shirt or grab your wallet.
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Why You Should Learn Tai Chi
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Struggling To Keep Your Workout Schedule? So am I!
Sometimes following a fitness program or workout schedule is not quite as do-able as the folks writing the advice make it sound. I suppose the idea is to tell you what you should be doing to achieve your fitness or weight-loss targets, but you know sometimes life gets a bit in the way of all these plans, and there is just no way you can follow your intended program.
The Right Exercise Intensity
We've all heard the exercise guidelines that recommend we participate in 30 minutes of moderate intensity physical activity 3-5 times per week. That seems easy enough to implement.
Exercise and Kids: The Difference between Training Children and Adults!
The greatest mistake a person can make when exercising with children is to treat them like little adults. Children are growing and developing rapidly.
Exercise Nutrition: How To Keep That Energy Up!
How many times has this happened to you?>> You psych yourself up mentally (you are GOING to do it!)>> You don the outfit (you can practically feel the energy flowing through your veins!)>> You lace up the running shoes (Nike: Just Do It - that's you.)>> You grab your towel (because ANYONE SERIOUS needs a towel).
What is Pilates?
Pilates is a system of over 500 controlled exercises that engage the mind and condition the total body by using a popular exercise regimen that uses special stretches and machines. Named after Joseph Pilates, Pilates exercise system has proven itself invaluable not only to the fitness user, but to the professional trainers as well.
Bodybuilding Sins That Cause Back Pain and Missed Workouts: Part 4
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Reviewing Weider Home Gyms
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Performing Potentially Dangerous Gym Exercises
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