Fitness Matters: Arthritis got you down, well, start moving
Posted on by Martin & Pleasance.
Arthritis is one of the most prevalent chronic health problems and the nation’s leading causes of disability of Americans over the age of 15. With over 100 different types of arthritis, the disease affects people in all age groups including nearly 300,000 children.
Arthritis is the inflammation of one or more joints, and involves that breakdown of cartilage that normally protects a joint, allowing it to move smoothly. Without cartilage as a shock absorber, bones rub together causing pain and swelling (inflammation) and stiffness.
If you suffer from any type of arthritis, you are aware that the goal of any treatment is to reduce pain, improve function and prevent further joint damage.
Lifestyle changes are the preferred treatment, including exercise programs that can help relieve stiffness, reduce pain and fatigue, and improve muscle and bone strength.
In the past, doctors recommended that people limit the use of joints affected by arthritis, but the more scientists explore the connections between exercise and wellness, the more clear it becomes that physical activity is necessary for optimal health.
Recent research shows that people with Osteoarthritis, in particular, who engage in regular aerobic exercise and strength training can expect less pain and stiffness, increased range of motion and strength in a joint and potential delay in progression of the disease.
Exercise programs that include aerobic activity should be personalized to each person’s overall health, fitness level and joints involved in the activity. Challenging oneself to a moderate or more intense cardiovascular activity is recommended as long as it is pain free.
There are a number of options with all of today’s variations on elliptical machines, bikes and water fitness classes that are easier on joints but provide excellent challenges to the heart and lungs.
Strength training is a critical component of managing arthritis.
Like shock absorbers, muscles help to absorb impact or force on joints during movement and activities, as well as stabilize and support joints. A full body routine that works all major muscle groups is recommended 2-3 times per week.
Remember to progressively increase the amount of weight, repetitions or sets to increase strength over time.
In addition to cardio and strength, daily stretching is important to increase (or at least maintain) flexibility in the joints. Whether you do seated or standing stretching exercises or take part in yoga or tai chi, you can increase flexibility to perform activities in life more easily.
Recent studies found that more than 50 percent of women and more than 33 percent of men with a particular type of arthritis were completely inactive, getting no more than 10 minutes per week of moderate to vigorous exercise. If this is you, get moving again.
It can be challenging to begin again if you are dealing with pain, weakness, stiffness or fatigue, but making this a regular part of your day or week will provide significant relief for many of your symptoms.
Remember, strong and flexible muscles are better at supporting and stabilizing weak joints, relieving pain, preventing pain from activity, loosening stiff joints and preserving range of motion. Exercise itself will increase brain chemicals that reduce pain and make you feel better.