EXERCISE:  HELPS YOU LIVE WELL WITH ARTHRITIS

Exercise benefits everyone, but those with arthritis face different challenges.  Primarily – “It hurts and can be just plain exhausting to move”.

 Let’s look at what could happen if you don’t exercise.  The muscles and tissues become weak and the support and protection your joints and bones need, just isn’t there. If your joints stay in one position, they will end up staying that way! (i.e. hands)   You can have increase depression. Again, lack of exercise contributes to not wanting to move. All this adds up to more pain and depression.

 Not all exercise is right for all types of arthritis, also the “activity” of your arthritis will probably determine the amount and type of exercise/movement that you can do on any certain day.  Certain forms of arthritis cannot tolerate weight bearing exercises. Range-of-motion, strengthening, and endurance exercises are what are most commonly recommended. REMEMBER:  Those with Rheumatoid and other forms of arthritis are at high risk for cardiac and vascular issues.

There are so many different and excellent forms of exercises which will get you moving.  Whether you can sit or stand. Your doctor maybe able to guide you to what will work best for you or a physical therapist maybe able to help design a program with you as well.

TIPS: BEFORE YOU EXERCISE

TIPS: DURING EXERCISE:

EXCUSES WE USE TO NOT EXERCISE:

• “I’m out of shape and haven’t done this in such a long time” – Be determined. Start slowly.  Don’t be overly demanding of yourself.  (A walk to the  corner or around the block IS exercise) The only rule is MOVE!
• “It hurts”- Remember the warm/cold approach.
• “It’s boring” – There are so many options today for music or books that you can listen to. Maybe a friend or family member will exercise with you.
• “The weather…” – To hot, to cold, to windy, to rainy, to snowy, not enough sun, to sunny… okay it will always be something and you won’t be able to always exercise outside.  Walking can be done at the YMCA, a gym or the mall. Swimming, look for an indoor pool. There usually can be an alternative to what you are used to, or think it should be.
• Sometimes it may simply adjust the time of day you exercise. A little earlier, a little later in the day.
• There will always be a reason for NOT exercising. But they don’t help you live well with arthritis.

WHY SHOULD I EXERCISE?

• Flexibility
• Fun
• Decrease depression
• Self-esteem
• Strengthen your bones
• Prevent further bone and cartilage deterioration
• Make your heart stronger
• Sleep better at night
• Weight control
• Contributes to YOU managing your disease and living well with arthritis

HINTS AND TIPS FOR EXERCISE:

• 30 second rule for holding a stretch – Why? It helps lengthen the muscles.   Less than 30 seconds and your reflexes don’t have the time they need to do what you want to accomplish.  More than 30 seconds and all you are doing are holding and there is no real benefit.
• Walking just 30 minutes a day - Helps you lower your risk of heart disease, stroke, diabetes, depression, osteoporosis, arthritis and helps boost your immune system.  You’ll look better and feel better!
• Look - There are clubs and groups in your community that promote help and support. Join a gym.  Find somewhere that you are comfortable, can have some fun, and get healthy with someone.

EXERCISE POSSIBILITES:

• Yoga - Some studios/gyms offer specific or modified programs for people with arthritis.
• Pilates – This is a program that can be done with floor exercises or with the assistance of resistant equipment.  Stretching, breathing, and moving all with a goal of movement.
• Nordic Pole Walking – This is different that “cross-country” type walking. There is a real technique to this.  This provides balance, and a cardio work out that is at YOUR pace.
• Swimming - Can’t beat it for low impact.  The gentle movement is the water, shallow or deep end. Some YMCA’s offer water fitness programs as do some gyms in your community.
• Walking – The benefits are obvious.  There is not equipment needed.  You just need to get yourself out there and start.  Your pace.  Your ability. Your distance. What works for you.
• Resistance Band Exercise - You can do this standing up, lying down or just sitting. Videos are available.  Also, physical therapists are a good source for guidance.

 As stated in the beginning, there are many, many more forms of exercises available to you. You just have to find one or two (or more) that work for you.  Any exercise, even walking, should not be done without your physician’s knowledge and also, not until you have had some professional instruction.  It is very important that you learn the proper way of doing any exercise so that your risk of injury can be eliminated.

Exercise is not always easy, and it doesn’t always take a lot of time, BUT it will always help you live well with arthritis!