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:

Any type of exercise said to diminish health risks
Columbus Dispatch
Moderate exercise — in increments as short as 20 minutes — can decrease long-term health risks, according to a University of Florida study. Wash those dishes. Dust that table. Make the bed. Get up and change the TV channel without using the remote.

and more »


myfox8.com

Every Little Bit Counts: Beginning an exercise program
myfox8.com
Regular exercise can not only set you on the path to weight loss and getting into better physical shape, but it has also been proven to help decrease the risk of chronic disease and early mortality. However, for those who want to begin a new exercise ...



NorthJersey.com

Exercise can be cure-all for everyday aches and pains
NorthJersey.com
Jim Miastkowski, fitness manager at HackensackUMC Fitness & Wellness Powered by the Giants coaches Alice Candaras, of Fair Lawn, on the use of the TRX equipment as she does a series of squat exercises. Squats can help build strength and flexibility in ...



Bleacher Report

Tim Tebow Performs Interesting Leg Exercise Before Training Camp
Bleacher Report
For "Leg Day," Tebow went away from the usual workouts and performed an interesting exercise at the Performance Enhancement Professionals center in Arizona. While it certainly wouldn't be a walk in the park, the machine he is using looks like it could ...

and more »


MLive.com

Public safety training exercise at Mona Lake to include sunken aircraft
MLive.com
MUSKEGON, MI -- A large-scale training exercise involving part of an aircraft and public safety officials is slated for Friday, July 31, at the Mona Lake Boat Club boat ramp. According to a press release, the Muskegon County Sheriff's Office, Norton ...

and more »


Gallup.com

So Far in 2015, More Americans Exercising Frequently
Gallup.com
WASHINGTON, D.C. -- More Americans are exercising consistently each week, with 55.5% indicating frequent exercise in June 2015, more than in any month since Gallup and Healthways began tracking this metric in January 2008. In every month this year, ...

and more »


Esquire.com (blog)

Scientists Just Created a Compound That Mimics Exercise
Esquire.com (blog)
According to Avi Tavassoli, a professor of chemical biology, and Felino Cagampang, an associate professor in integrative physiology, it's possible to synthesize a molecule that mimics exercise. The key, The Washington Post reports, is to trick cells ...
An Exercise Pill May Soon Exist for Gym-HatersShape Magazine

all 3 news articles »


Today.com

No training wheels needed! Stationary cycling dominates as new exercise trend
Today.com
For many, riding a bike serves as the first introduction to exercise. Children spend entire summers racing their bikes from dawn to dusk throughout their neighborhoods. As we become adults, biking starts to feel more like work and less like fun. While ...

and more »


Fort Bragg site of joint NC-SC National Guard exercise this weekend
Fayetteville Observer
The annual joint exercise with National Guard units from across the Carolinas will be held at Fort Bragg this year. The training will be most visible on Saturday, with approximately 900 troops participating along with dozens of helicopters, transport ...



Simple Tips for Americans: Eat Less. Exercise More.
New York Times
“America Starts to Push Away From the Plate” (“Scaling Back” series, front page, July 26) accurately reports some good news, but doesn't mention that Americans are also exercising less. Between 1988 and 2006, the percentage of Americans saying they ...


Google News


Advertisement



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

Copyright 2006 Luminati Inc. All rights reserved.