Walking as an Aerobics Exercise for Arthritis

The word “aerobics” simply means "using oxygen". When you do an aerobic exercise, like walking, basketball, running, or aerobics, you are breathing. The oxygen passes through your body, as opposed to using up the bodily storage like you do during sprinting, or bench pressing.

“Aerobic” just means exercise that raises your heart rate. But when people hear the word aerobic they often think of very fit people hopping about to loud music in a gym. It is actually a form of exercise that comprises rhythmic aerobic exercise with stretching and strength training routines with the goal of improving all the elements of fitness (flexibility, muscular strength, and cardiovascular fitness).

Aerobic exercise helps build stamina, control and reduce weight, improves sleep, strengthens bones (thus protecting against osteoporosis), and reduces depression. The moderate exertion used when exercising should bring about slight breathlessness and an increase in the pulse. Feeling more than that may mean you are doing too much.

I am personally a great advocate of walking, perhaps because it’s the exercise that I feel most comfortable with. As I might have mentioned in another article, I carry a walking stick as a sort of insurance against falling heavily if one of my knees gives way. It is certainly the easiest way to exercise, and it’s something that a lot of folk do sometime during the day anyway, such as going shopping, visiting, walking the dog etc. The benefits include improving the muscles around the knees and hips, and strengthening the heart and lungs. Of course, it can be carried out by people of all ages, and by those of different fitness levels. Studies have consistently shown that walkers acquire the same cardiovascular benefits as runners, and with fewer injuries into the bargain. It has also been shown that it significantly decreases arthritis pain.

As well as those routine, leisurely walks mentioned above, you should also begin to take longer ones, preferably at a brisker pace. You could begin with 10 minute ones, gradually increasing that to about 30 minutes. This should be carried out 3 or 4 times a week, maybe more, if you feel up to it after a while. Wear comfortable, non-slip shoes, such as trainers, and remember if you use a stick, like I do, to have it in the opposite hand to the painful knee, hip, or foot.

Everyone has their own preference when it comes to what kind of surface they walk on. I prefer something hard, such as a pavement, beneath me, while others will no doubt opt for the grass, as they reckon that it reduces the impact on their joints. Whatever you choose, you have to remember that your main aim is to keep the body on the move, and bearing its own weight.

I used to have a portable music player with me at first, but as I’m fortunate enough to live in a place of scenic beauty, I’ve discarded it, and feel that I’m discovering something new each day—things that I’d never bothered to notice before. Of course, most of us take walking for granted, as it’s been there since our childhood. Once you realize how easy a routine it is, even in older age, and the benefits that it can give, you’ll be hooked!

Arthritis and Rolling Pins

I haven’t scribbled anything for the past few days, owing to the fingers being unable to type, not even at their usual tortoise pace. The weather has been really damp—I don’t have to glance at the barometer in the morning to tell me that there’s a lot of moisture in the air, as the joints give me advance notice. A lot of others say that their arthritis is worse with heat, but I’m the opposite, and I think I’ll try out some arthritis gloves, which plenty of folk seem to recommend. Anyway, there’s a bit of warmth today, so I’d better hit the keys.

Unless you are severely crippled with arthritis, then being active is very important for both your mental and physical health. You don’t want your activities to become either boring or painful, so it’s important that you decide what’s right for you. I would say that you have to be aware of your own limitations, both mentally and physically, and pace yourself accordingly. Doing things steadily, and not in bursts, is an important factor in getting some relief from arthritis pain.

You can still get as much done as you used to by breaking up large tasks into smaller parts, instead of attempting to the whole lot at once. Take cleaning the house, for instance. You could do an hour per day during the week, instead of four to five hours on a Saturday. Alternatively, deal with one room a day. For those cleaning jobs, try to keep a supply of commonly used cleaning materials in different parts of the house to avoid unnecessary trips. When using the washing machine, put smaller items like your socks and underwear in something such as a laundry bag to avoid causing pain again whilst searching for them.

If you have to lift something, use the knees and not the lower back, as it can cause severe damage. Of course, if you think that something looks too heavy, it probably is—wait until help is available. As you do certain chores, you are carrying out exercises to parts of the body, but you could probably benefit from having an exercise programme mapped out, especially tailored to your specific needs.

Rest is certainly an important part of pain relief, whether it’s having a short lie down on the bed, or relaxing in your most comfortable chair. Everyone is different, so by trial and error, you can gauge the best ratio of exercise to rest that works for you. Try to vary your tasks, so that you aren’t using the same muscles for too long a period of time. If you feel that something is becoming too stressful, do something else—you might feel like a stretch, a rest, or carrying out a completely different activity. Only do what you feel is just enough for your body to be able to cope with. Watch your affected joints, and spare them any unnecessary stress. I mentioned lifts above--it goes without saying that you should avoid any heavy lifting, although I have to admit that the term “heavy” can have a different interpretation from one person to the next.

As I pointed out in an earlier article, when travelling by car, try to stop at least once every two hours or so on long trips in order to stretch your limbs. In the house, or at work, adopt a similar attitude—try not to sit or stand in the same position for a long time. Switch position, or move around now and again, in order to loosen up.

Although you should try to avoid using your affected joints to excess, there are times when you simply have to. When I happen to bend the fingers of my hand suddenly, it can be extremely painful, so I sometimes have a splint on, which I find very helpful. Depending on which part of your body is affected, you might be able to make use of things such as back braces, collars, or elastic bandages, all of which minimise the risk of injuries to certain joints.

There is something that I should mention for those who, like me, are sometimes restricted in the use of their fingers. Try utilising your palms for certain tasks, such as using a spray bottle, squeezing water out of washcloths, getting out of a chair, or using a rolling pin (for its lawful purpose, of course!)

 

General Tips On Exercises For Arthritis

In my last post, I talked about relaxation exercises for arthritis pain relief, and the help that they can give to the sufferer. Today I’ll go over exercises in general which can be an aid in reducing pain. There’s no doubt that if you do enough exercise you’ll be able to do more things, feel generally better, and some maintain, have a longer life. I know that for many who live daily with severe pain that exercise is probably the last thing on their minds, but for those with arthritis, it really can be important. It helps to decrease pain, gives you extra energy, and keeps your joints strong.

Nowadays, it must be said, the majority of folk do not exercise enough. Our way of life really doesn’t do anything to encourage it. We can sit in our living room with the computer or watching the telly, a lot of work is carried out whilst sitting in offices, and we tend to use a car for getting from A to B, even if the places are within walking distance. If we only realised how good exercise can actually be for us, we’d certainly do more of it for enjoyment, and not as a dull, routine bore.

I’ve mentioned in an earlier post, but I’ll repeat, that exercise can make our joints more supple, and our muscles stronger. Our bones as well will be stronger, which is a great help in warding off osteoporosis. Your balance will improve, you’ll have reduced stress (and weight!), and your sleep patterns will take a turn for the better.The reduction in weight mentioned above is important, as it will mean less pressure on your hips, knees, feet, and back. Obesity can increase the chances of developing osteoarthritis of the knee, and can also result in getting other conditions, such as diabetes. A proper and healthy diet is conducive to losing weight, but exercise can be just as important. It will certainly not make your arthritis worse, if you carry out suitable exercises, using the correct techniques. As I’ve mentioned in an earlier article, you should decide at the outset which time of the day suits you best—everyone is different in this respect, maybe because of commitments, or when pain is at a certain level. If you decide to attend a class for your exercises, try to find one that’s held at a convenient time to fit in with your lifestyle.

When, not if, you begin doing exercises, you will maybe feel some discomfort, most likely because you are using muscles that have lain dormant for some time. This is normal, but if you still feel some pain a couple of hours after exercising, then it’s possible that you might have overdone things, a sign that you should take things easier the next time out. Of course, if you have continual pain, or you notice a swelling of any joints, it’s a good idea to consult a doctor. If you are suffering from rheumatoid arthritis or lupus, there can be times when the pain or swelling is decidedly worse. During such a flare-up, it’s important that you do not give up your exercises completely, but to cut out the more strenuous ones. When the flare-up shows signs of improvement, you can slowly begin to build up to your previous level of exercise.

If you miss out on doing your regular exercises, for whatever reason, try to get back into the habit as soon as possible. Keep in mind that muscles tend to lose strength in a much shorter period of time than it takes to build them up again. Once you notice an improvement, make sure that you do not stop. You really have to carry on if you want to maintain long term benefits.

 

Exercising Safely With Arthritis

Before beginning any type of exercise program, talk it over with your physician. He or she may have some specific concerns or considerations you should keep in mind. The Arthritis Foundation recommends that active range of motion exercises be performed 1-2 times daily. During flare-ups, remember to move slowly and gently and NOT past your usual point of discomfort. A warm environment promotes elasticity and ease of movement. Range of motion exercises, such as shoulder circles, leg swings and lying knee-to-chest pulls, will help limber up those joints that have been stiffened by arthritis and prevent gradual losses in motion. Depending on the severity of your arthritis, your physician or physical therapist may suggest either isometric or isotonic strengthening exercises.

Isometric exercise, such as squeezing your thigh muscle while lying on your back, involves contracting the muscle without moving the joint. Isotonic exercise, such as performing a leg press or partial chair squat, involves contracting the muscle while moving one or more joints. Many exercises can easily be done at home using light weights or elastic bands. While flexibility exercises should be done on a daily basis, strength training should be done two to three times per week. Your muscles need time to recover and repair so be sure to take at least one day off in between strength-training workouts.

Don’t try lifting too much, too soon. If you experience joint pain, lower the resistance or change the exercise. Take your time and build up gradually. Finally, cardiovascular, or aerobic, exercise that does not involve a lot of impact on the joints is recommended three to five times per week. Walking, which involves little impact and is easy to do anywhere, is one of the best cardiovascular exercises around. Activities such as swimming, water exercise or bicycling are also great options, because they are virtually non-impact. As with strength training, it is important to approach aerobic exercise slowly and progress gradually. Depending on your current fitness level, you may want to start with as little as two minutes of activity, three times per day and work your way up to a single 20-30 minute session, three to five times per week. Listen to your body. If you experience pain that lasts longer than one hour after exercise or notice increased swelling or weakness and decreased range of motion, modify your exercise routine or check with your healthcare provider. The Arthritis Foundation has developed in-class programs and exercise DVDs to help individuals with arthritis exercise safely and effectively. Go to www.arthritisfoundation.org. Keep yourself active in a variety of ways and you’ll be on your way to greater mobility and better health.

Many people with arthritis can excel in a community-based fitness program under the guidance of a knowledgeable and experienced instructor or trainer, such as an ACE-Certified fitness professional with a special interest in helping individuals with arthritis. Others may benefit
more from a rehabilitation program with a physical therapist. The key is to find what works best for you to adopt a safe, effective, and fun exercise program that will set you on your way to greater mobility and better health.

Reprinted with permission from the American Council on Exercise

 

 

 

Moderate Exercises for Arthritis Pain Relief

Arthritis is becoming more and more common — and not just among the very old.That’s the bad news. The good news is that a program of moderate exercise can reduce pain and improve mobility for many of the over 40 million individuals with this degenerative disease.

What Is Arthritis? Arthritis means inflammation of a joint. Osteoarthritis, the most common form of arthritis, is characterized by a progressive loss of cartilage. This degenerative disease is usually limited to a specific area, such as the knees, hips or spine. Common symptoms include joint pain, limited range of motion, and swelling. Rheumatoid arthritis, which is far less common, causes the inner linings of the joints to become inflamed.

How Can Exercise Help?

For many years, doctors have recommended that patients with arthritis engage in flexibility training to help improve range of motion and reduce some of the stiffness in their afflicted joints. In recent years, doctors have also begun to recognize the benefits of cardiovascular exercise and strength training. Not only does a well-rounded exercise program preserve joint range of motion and
flexibility but it also reduces the risk of cardiovascular disease, increases joint stability, and lessens the physical and psychological pain that often accompanies a diagnosis of arthritis