| Exercise is an essential tool in managing arthritis. It | | | | joint injury, help you warm-up for more strenuous |
| not only reduces joint pain and stiffness, builds | | | | exercise by getting your body moving, and help |
| strong muscle around the joints, and increases | | | | you relax and release body tension. Tai Chai and |
| flexibility and endurance, but gives you more | | | | Yoga are especially useful for easing those stiff |
| energy, helps you sleep better, control your | | | | joints in the morning. Your goal should be to work |
| weight, and just makes you feel better. | | | | up to 15 minutes of flexibility exercises per day. |
| The important thing to remember when starting a | | | | Once you can do 15 continuous minutes, you |
| new exercise routine is to start slowly - very | | | | should be able to add strengthening and aerobic |
| slowly. Flexibility (or stretching) exercises are a | | | | exercises to your daily routine. |
| great way to improve range of motion. When | | | | Strengthening (Resistance) Exercises: |
| your body allows, weight training and endurance | | | | When you have arthritis, you need strong |
| exercises such as bicycling are also helpful. | | | | muscles to lessen the stress on your joints. |
| For those with severe arthritis pain, there are a | | | | Strengthening exercises can help build your |
| number of water exercise programs available, | | | | muscles so they can absorb shock and protect |
| which uses the buoyancy of the water to reduce | | | | your joints from injury. Using weight makes your |
| the stress on the hips, knees, and spine. It is not | | | | muscles work harder, and helps them get |
| necessary to be a swimmer in order to | | | | stronger. |
| participate in a water exercise program. | | | | There are two types of strengthening exercises: |
| Choosing an exercise program that you can | | | | isometric (which tightens the muscles moving the |
| handle, and enjoy, is very important. Think about | | | | joint without stressing the joint) and isotonic |
| the things you like to do and then check with | | | | (which strengthen the muscles by moving the |
| your doctor or therapist to make sure it is alright | | | | joint). Strengthening exercises should be done |
| to start and how to make it the most beneficial | | | | every other day after warming up with some |
| for decreasing fatigue and strengthening muscles | | | | flexibility exercises. |
| and joints, as well as increasing flexibility. | | | | Cardiovascular (Aerobic) Exercises: |
| No matter what you decide to try, remember to | | | | Cardiovascular (aerobic or endurance) exercise is |
| incorporate the following into your daily exercise | | | | any physical activity that uses the large muscles |
| routine: | | | | of the body in rhythmic, continuous motions. This |
| -Flexibility (stretching) exercises to slowly increase | | | | includes walking, dancing, swimming and bicycling, |
| your range of motion | | | | and others. The purpose of these exercises is to |
| -Resistance Training to help strengthen muscles | | | | make your heart, lungs, blood vessels and |
| and joints | | | | muscles work more efficiently. They also can |
| -Cardiovascular (aerobic) exercise to increase | | | | result in improved endurance, stronger bones, |
| circulation and blood flow and strengthen your | | | | improved sleep, controlled weight and reduced |
| heart. | | | | stress, depression and anxiety. |
| This may sound like a lot - especially when it's | | | | Try to include aerobic activity in your fitness |
| difficult t handle simple daily tasks -- but if you | | | | program three to four times each week, with a |
| strive to incorporate it into your daily routine, you'll | | | | goal of working in your target heart rate for 30 |
| find that it'll get easier as time goes by. | | | | minutes each session. |
| Flexibility (Stretching, Range-of-Motion) Exercises: | | | | If you find it difficult to get yourself moving, or |
| Daily gentle stretching exercises are the most | | | | just don't know what exercises are best for |
| important part of your exercise regiment since | | | | battling your arthritis, contact your local arthritis |
| they'll protect your joints by reducing the risk of | | | | foundation for exercise programs in your area. |