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

Arthritis Exercise - One Way to Relieve Pain & Stiffness in Your Joints (part 3)


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).

Written by Shelley Hitz, Licensed Physical Therapist and Certified NASM Personal Trainer. If you have arthritis, she can design an online exercise program for you! Contact her today at http://www.onlinefitnesscoach.com or sign up for her FREE Exercise Advice Journal at http://www.abs-exercise-advice.com/journal.html.


MORE RESOURCES:

Science World Report

Exercise Boosts Tumor-fighting Ability of Chemotherapy
Science World Report
It is hard to ignore the health benefits of regular exercise and physical activity. The benefits extend much beyond weight management. One such added benefit of exercise is highlighted in the new study by researchers at the University of Pennsylvania ...
Exercise Boosts Tumor-fighting Ability of Chemotherapy, Penn Team FindsPenn: Office of University Communications
Exercise can enhance tumor-shrinking effects of chemotherapyMedical News Today
Exercising during chemotherapy can 'dramatically help shrink tumours ...Daily Mail

all 9 news articles »


ABC News

4 Foods You Should Eat After You Exercise
ABC News
4 Foods You Should Eat After You Exercise. By KRISTIN MCGEE, Health.com. Sep 19, 2014, 6:55 AM ET. PHOTO: Strawberries and cream are a healthy--and delicious--pairing to. EMWestwood Photography/Getty Images. If you're anything like me, you love ...



For A Strong Heart In Old Age, The Amount You Exercise Matters
KERA News
“The purpose of this study was to figure out if someone truly has to exercise six to seven times a week to get the benefit of flexibility and stretchability of the heart – that may not be practical for everyone. Maybe exercising four to five times or ...



Doctors know best when beginning new exercise
Poughkeepsie Journal
"I really tell all my patients at any age, whether you are a seasoned athlete or even new to exercise, it's really important to see your family doctor first," said Dr. Shantala Sonnad, medical director of Health Quest Urgent Care. "What they can do, it ...



Exercise without getting out of your chair
Port Times Record
When we think of exercise, we usually think of moving: aerobics, walking, jogging and so on. But we can also work our muscles and exercise our inner organs without outwardly moving our bodies too much. We just need to employ isometric contraction to ...



Exercise Can Make You Happier - Here's How
Business Insider
Exercise is proven to increase feel-good chemicals in the brain, reduce stress hormones, and relieve depression and anxiety according to Happify, a website and app that offers psychology-based games to increase your happiness. And you can achieve ...

and more »


Before-School Exercise May Reduce ADHD Symptoms
Medscape
In addition, the subgroup of children with elevated ADHD symptoms who went through the before-school exercise program showed reduced impairment associated with ADHD risk in both their school and home settings. "To our knowledge, this is the first ...



5 fit students share their health and exercise routines
Daily Californian
Britta is a senior at UC Berkeley studying nutrition, and she loves exercise for many reasons. For her, it's a chance to release stress, catch up with friends and get a little extra vitamin D. Britta's best advice for those looking to get fit is to ...



Medical News Today

Sedentary behavior 'may counteract brain benefits of exercise in older adults'
Medical News Today
In 2012, research from the University of Scotland in the UK found that seniors who had high levels of physical activity had fewer problems with memory and thinking skills, while a 2013 study claimed exercise is beneficial for the cognitive functioning ...

and more »


Inventor creates new way to exercise at work
WWMT-TV
(NEWSCHANNEL 3) - If your afternoon coffee just isn't cutting it, you can exercise at work, on the Hamster Wheel Standing Desk. Inventor Robb Godshaw is using his new rodent racing desk to fight restless legs and aching backs. The large wheel and work ...

and more »

Google News


Advertisement



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

Copyright 2006 Luminati Inc. All rights reserved.