Exercise is a better remedy and is imperative when coping with the discomfort of arthritis.
How Exercise Helps Arthritis
New research on Osteo-Arthritis (OA) shows exercise slows the damage OA causes and keeps joints healthy. Exercise is proven to be beneficial as a non-drug treatment for pain reduction. Patients who exercise report improvements in movement as well as decreased pain.
According to research published by the National Institutes of Health, exercise is important for those suffering from Rheumatoid Arthritis (RA). Loss of muscle mass with a diagnosis of arthritis is a serious concern. Patients are highly encouraged to incorporate resistance and aerobic exercise as part of their workout routines.
Additional guidelines were issued by the American College of Sports Medicine for adults 50 to 64 as well as those over the age of 65 with chronic conditions such as Rheumatoid Arthritis. Muscle strengthening and flexibility exercises, along with exercises designed to improve balance, were found to be of significant importance to those with RA.
First check with your doctor before starting an exercise regime. Once you receive the green light from your physician start exercising. Thirty minutes of exercise four times a week will provide a wealth of health benefits. Your strength and flexibility will increase, and you will feel a reduction in pain while experiencing improved energy. Many people also find they sleep better when exercising regularly.
Types of Exercise for Arthritis
The Mayo Clinic suggests several types of exercise to increase range of motion exercises and relieve stiffness in joints. A typical exercise for range of motion is to raise your arms over your head and then roll your shoulders backwards and forwards.
Weight training with alternate muscle groups also provides support and protection for joints.
Aerobic Exercise such as walking, swimming, elliptical machines or bicycling is easier on joints. Low impact exercise 4 times a week will produce great results but even as few as 2 days a week provides noticeable benefits.
Yoga or Tai Chi also help with relaxation and focus. Balance is improved, and the risk of falls decreased. Body awareness exercises also help improve your posture and coordination.
Motion is always beneficial for healthy joints. Walking the dog, vacuuming and yard work all assist to keep your body in motion. Rest if you begin to experience pain or joints begin to swell. Tell your exercise instructors you have arthritis. Let them know if certain movements cause you discomfort or pain.
Even if you haven’t been staying in shape, you will find light to moderate exercise will put you on the road to better health. Breathing rates may increase but you should never be out of breath. Work your way up to 30 minutes per day with exercising. Divide exercise time into ten-minute sessions throughout the day focusing on a goal of 30 minutes a day. Splitting your time into smaller increments still gives results while making it easy on joints. Don’t let your arthritis hold you back. Start exercising for health.
Bridge to Better Living® finds it important to consider the physical condition of each of their clients. There should never be a physical or accessibility challenge when looking for a new home. Please call Bridge to Better Living® today for a consult 402-802-3301.
For more information about Arthritis please visit the Arthritis Foundation