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

Arthritis Exercise for All Levels


Exercise can be very beneficial for arthritis sufferers, often relieving stiffness in joints, strengthening muscles thereby reducing stress on joints, keeping bone and cartilage tissue strong and healthy, and increasing flexibility. A recommended 30-minute minimum of daily activity is the norm. Before starting any exercise program, it is vital that one speak to their doctor to ensure there are no unseen risks, however you will find that most doctors recommend exercise for their arthritis patients either on their own initiative or when asked.

The types of exercises suggested vary; however, with all types of exercise the warm-up is the starting point. Warming up is best started with applying warm compresses to the joints, followed by mild stretching. Range of motion exercises, such as dance, are a very good start, as are low-impact aerobics. These can relieve stiffness and increase flexibility. Never discount the effectiveness of walking as an exercise. Walking is a great exercise to improve the arthritic condition, and carrying weights as light as one pound and using your arms as you walk can involve the whole body. The "trick" is to make walking interesting enough as an exercise to stay motivated. Try walking in different settings, alternating walking with dance on different days, and of course including a partner can be much more interesting than going at it alone.

Using aquatics: exercising in a pool-is a great way to exercise as well. Water is an excellent aid because it provides resistance that builds muscle in the entire body while reducing shock to the joints at the same time. Additionally, because the whole body tends to become involved in aquatic exercise the added benefit of cardiovascular exercise is enjoyed. If at all possible, find a heated pool to work out in. Warm water is soothing to the joints and will cause the blood vessels to dilate, increasing circulation. With that in mind, it is often beneficial to add using a spa to your regimen, perhaps after your workout, in order to provide some soothing jets of water to your muscles and even more help with increased circulation, which is always vital when dealing with arthritis.

If you still want more variety, you may want to try yoga. Yoga is a general term for several stretching, and pose-oriented exercises originating in India, and is extremely beneficial toward achieving flexibility and reducing stress physically and mentally. There are gentle forms of yoga such as Hatha Yoga that are excellent to start with. Hatha Yoga comprises of gentle stretches and simple poses that help flexibility and balance, and are easy to learn and enjoy. Check your local activities paper or section of your local paper to see if there are any yoga classes near you.

Even when you cannot make it out to walk or to an aquatics or yoga class, there are exercises you can do daily to improve flexibility, strength and conditioning. You can flex your legs while sitting in a chair facing forward, simply by moving your leg outward while keeping your foot on the floor and holding it there for a few seconds, then retracting it until your foot is behind you, then alternating to the other leg. Interlocking your fingers and slowly flexing your wrists to the left and the right for a few minutes a day can help tremendously to increase flexibility and reduce pain in the wrist area.

For your upper back, you can stand upright in front of a table, then lean over and place your hands on the table and tuck your chin back toward your collarbone. Once positioned as such, lift your upper back upward and simultaneously take a deep breath. Hold that position for 5-10 seconds and then relax while exhaling. While doing this, lower your spine slowly as you move both shoulder blades forward as if toward each other. Repeat this exercise for 10-15 repetitions.

For the shoulders and middle back, start again from an upright position standing as straight as you can, reach back and lock the fingers of both hands together. Breathe slowly and deeply and lift upward with your shoulders while at the same time, exhaling. Be sure to keep your chest up and your chin in. Repeat this for about 10-15 sets.

For the shoulders and upper chest, choose a free corner of the room to stand in and place your hands on the opposite sides of the corner. Take a step back about 18 inches from the corner. You now should be facing the corner directly with your hands on both of the walls with your body some distance from the wall itself. Keeping your chest up after inhaling, lean in toward the corner while exhaling. Repeat this exercise for 10-15 sets.

Whatever exercise program you choose, be sure to breathe properly when exercising. Oxygenation is important to any exercise regimen as it promotes a healthy heart rate and reduces fatigue; additionally oxygenation helps circulation, which is vital to achieving the flexibility and strength that you are trying to achieve in battling arthritis. Also, listen to your body. It is natural to feel a little fatigue and soreness when starting a new exercise regimen, However if the pain of soreness persists for more than one hour, or you have a decrease in mobility that lasts longer than an hour, then the regimen should be reduced until the soreness desists. Also, look for signs of increased swelling of joints or any persistent increase of weakness; these are signs of activities that are too strenuous and a reduction in activity will be necessary. Just remember to take all new exercise regimens slowly at the start. The idea is to increase flexibility not train for the Olympics.

There are three main types of exercises to include in a basic exercise program:

Range-of-motion exercises - These lessen stiffness and help with improving flexibility. "Range of motion" refers to the area within which the joints move naturally or on a daily basis. Although these range-of-motion exercises can be performed every day, it is recommended that they be done at least every other day.

Strengthening exercises - There are two types of strengthening exercises; isometric or tightening the muscles without moving the joints, and isotonic, moving of the joints for strengthening muscle movements. It is recommended to do these sets of exercises every other day, unless you are suffering from more than mild joint pain or swelling.

Endurance exercises - The objective of these is to increase stamina. They also help with improving your inner personal / mental strength and with improving weight control and sleep. Some of the most popular endurance exercises are stationary bike riding, walking and water exercising. And unless you are suffering from more than mild joint pain or swelling, a 20- to 30-minute workout or two to three short 10-minute bouts during the day is what is recommended, an average of three times each week. Be kind to your body, and it will be kind to you.

Let's sum up exercise with a few tips for all:

- Establish your own unique, exercise program so that it meets you personal health needs, budget and environment. Make sure it is safe by checking with your own professional healthcare advisor and workout trainer. And take it slow and steady like Aesop's turtle in the race.

- Be kind to yourself. Stop if something hurts. And experiment with applying heat before exercising and warming up. Then cool off afterwards with cold packs.

-Enjoy exercising by making it a real part of your life during the week. Include range-of-motion, strengthening and endurance exercises in your routines. And vary your activities; try a new class at a health club one quarter. Next time, go elsewhere or join a naturalist group for weekly hikes in local parks. Keep an active folder with pockets of gyms and health clubs near you with their schedules and up-dated classes and coupon specials. And check newspapers, local bulletin boards, postings at the gyms and clubs, etc. for healthy activities like walk-a-thons and bike-a-thons for nonprofits and evening / weekend hikes in which you can participate. You'll meet new friends, have fun, get out more and exercise all at the same time.

- Exercise activities are available all around you, too. No need to spend time and money elsewhere. You can borrow exercise videos, cassettes, DVDs and books from public libraries. You can get active by washing windows, cleaning your house, car, pet, children's closets, your closets, anything?You can even earn money doing activities like walking and distributing flyers, local newspapers and coupons (check with companies who place these in and around your mailbox and door - -they often need help).

Arnel Ricafranca
Fitness Expert/Personal trainerFounder of Fitness VIP
Online personal fitness trainer
http://www.fitness-vip.com

If you would like additional support and coaching along the way - I strongly suggest you take a peak at my online "member's only" site at http://www.fitnessgenerator.com/fitness-vip - as what we have for you there can definitely help you make progress fast.

Sign up for my fitness newsletter and receive my five special reports ($50 value).

SPECIAL REPORT #1:
6 Keys To Getting Maximum Results In Minimum Time With Your Home Exercise Equipment

SPECIAL REPORT #2:
The 8 Keys to Golf Fitness Success

SPECIAL REPORT #3:
How to Build The Perfect Athlete For Any Sport: The 6 Secrets of Successful Sport-Specific Conditioning

SPECIAL REPORT #4:
Solving the Supplement Mystery: Is There A Magic Pill Out There For You?

SPECIAL REPORT #5:
16 Tips For Looking And Feeling Better Than You Have In Years:

Get it now at http://www.fitness-vip.com


MORE RESOURCES:

Breitbart News

Why Harry Reid's Home Exercise Accident Story Does Not Add Up
Breitbart News
A Breitbart News investigation of the home exercise accident story told by Senator Harry Reid (D-NV) and “sources familiar with the incident” has uncovered facts which appear to discredit his version of events surrounding a New Year's Day incident that ...
BUSTED: Harry Reid Is Lying About His "Exercise Accident". And Here is the ...Western Journalism
Why Hasn't Harry Reid Warned Us About The Dangers Of Exercise Bands?Daily Caller
Harry Reid's team is mocking the conspiracy theories about his injuriesBusiness Insider

all 69 news articles »


Medical Daily

American Medical Schools Aren't Teaching the Importance of Exercise
TIME
“There are immense medical benefits to exercise; it can help as much as medicine to address some health concerns,” Brad Cardinal, an OSU professor of sports science, said in the study's press release. “Because exercise has medicinal as well as other ...
Medical Schools Exclude Exercise From Curriculum, Leaving Future Doctors Ill ...Medical Daily
OSU finds few med schools train young docs in promoting exercisePortland Business Journal (blog)
Exercise largely absent from US medical school curriculum, study showsMedical Xpress

all 7 news articles »


Lancaster Eagle Gazette

Emergency planners work on Buckeye Lake exercise
Lancaster Eagle Gazette
The exercise comes after a report from the U.S. Army Corps of Engineers determined the Buckeye Lake dam was seriously weakened and the state committed to a five-year, $150 million project to build a new dam. The state has said it will keep the lake at ...



Tallahassee.com

You and exercise: A love story
Tallahassee.com
So we break up with exercise and we try to move on with our lives. For many of us our relationship with exercise is “on again, off again.” For some of us exercise may be a summer fling, a casual relationship, a fleeting New Year's resolution or even a ...



Why Operation Jade Helm 15 is freaking out the Internet — and why it shouldn't be
Washington Post
That's the scheme for Jade Helm 15, a new Special Operations exercise that runs from July 15 to Sept. 15. Army Special Operations Command announced it last week, saying the size and scope of the mission sets it apart from many other training exercises.



Wall Street Journal

A Spice to Help Ease Pain After Exercise
Wall Street Journal
Daily saffron supplements were more effective at preventing muscle weakness and pain after a bout of strenuous exercise than anti-inflammatory drugs, according to a study in the March issue of the Clinical Journal of Sport Medicine. Unexpectedly ...



Medical Daily

8 Minutes Of Intense Exercise Just Before You Eat Could Protect Your Heart
Medical Daily
Thankfully, more and more research has shown that exercising for just a couple of minutes can be just as beneficial. A recent study conducted at the University of Exeter has found that a few minutes of intense physical activity before eating a meal ...
Intense exercise before high-fat meal can help counteract effects of poor dietDaily Mail
Bursts of High-impact Exercise Before Fatty Meals Helps HeartLaboratory Equipment
Short burst of high-Intensity exercise is best before fatty mealDeccan Chronicle
Science 2.0 -(e) Science News (press release) (registration)
all 22 news articles »


Sailors team up with African navies for exercise
NavyTimes.com
Twenty-three countries, 51 ships and more than 100 U.S. personnel came together in late March for an exercise off the coast of western Africa that trains local navies to deal with offshore threats. On any given day, from March 19 to 27, there were an ...



Ithaca Journal

County officials hold drill for anthrax outbreak
Ithaca Journal
Afterward, participants were either given Doxycycline (Skittles in this exercise) – or if they had an allergy to it, Ciprofloxacin (M&Ms). The workers gave verbal instructions and a fact sheet on how to take the medication, which was also printed on ...



New York Times

Indiana Republicans Exercise Their Right to Be Stupid
Huffington Post
The federal statute was meant to enshrine something already in the Constitution into statutory law, and that is the First Amendment language on the free exercise of religion. Free exercise of religion is important, and necessary. Nobody will argue ...
What Is That Indiana Law Everyone's Talking About?Newsweek
Fixing Indiana's Religious-Freedom LawThe Atlantic
Indiana Backlash Shows Left's Hatred for First AmendmentBreitbart News
Acton Institute (blog) -Observer Online -International Business Times
all 7,531 news articles »

Google News


Advertisement



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

Copyright 2006 Luminati Inc. All rights reserved.