| Exercise and arthritis are two bad boys that don't | | | | bounce, it is not good for your muscles. Instead |
| like each other. Exericise has a way of moving | | | | move slowly until you cannot stretch anymore |
| arthritis deposits that are hanging around your | | | | and hold it for 10 to 15 seconds. After you |
| joints. As difficult as it may sound, starting some | | | | stretch relax for a few more seconds and give it |
| form of exercise program will help you with that | | | | another try. You'll be surprised at how much |
| arthritis pain you are experiencing. People with | | | | further you can stretch. Also, I have found that I |
| rheumatoid arthritis also find a way to exercise to | | | | can stretch farther after lunch than the early |
| help them take control over their body. We try | | | | morning. |
| to focus on blood flow throughout our body and | | | | Stretching your hamstring is really good for your |
| to increase that blood flow you need to exercise. | | | | lower back and it really helps those people who |
| All of us with joint or arthritis pain have good | | | | have lower back pains. Just remember before |
| days and bad days. Sometimes your joints just | | | | you do any type of exercises, stretching is the |
| freeze up and the pain is unbearable. The days | | | | critical first step. Daily stretching routines are |
| you feel better are the days you need to focus | | | | most beneficial and it really does prepare your |
| on your exercise program. Heck there are days | | | | body for the other exercises you are going to do. |
| that I don't feel like tackling my arthritis pain but I | | | | If you are having a painful day, stretching might |
| do, because I know exercise and arthritis don't | | | | be the only thing you can accomplish, but don't |
| like each other. That blood flow has a way of | | | | make it a habit. You need both cardiovascular and |
| taking the pain away and it is such a mental | | | | strength exercises to help combat arthritis pain |
| boost, because I know the exercises I am doing | | | | and arthritis symptoms. |
| will benefit way more than my arthritis pain. | | | | Strengthening exercises is also called resistance |
| WARNING | | | | exercises. Any type of resistance, including |
| It doesn't matter if you have arthritis or not, | | | | gravity is beneficial. Push ups, sit ups, squats and |
| everyone who is starting an exercise program | | | | pull-ups are excellent ways to build muscle |
| should consult their health care provider/doctor | | | | strength, without having to pay for a health club |
| first. | | | | membership. Other forms of resistance exercises |
| Never be afraid to ask people about some of the | | | | include riding bicycles, walking up steps and pushing |
| exercises they do for their arthritis pain and | | | | a lawn mower. Be creative and you will surprise |
| never be afraid to give it a try. Unless it's so darn | | | | yourself at what you an accomplish without the |
| hard you might hurt yourself. Each area of the | | | | worries of monthly membership fees to a health |
| exercise model should be used on a weekly basis. | | | | club. Like I have stated many times already, blow |
| The 3 main components to exercise and arthritis | | | | flow is critical and these types of strengthening |
| are: | | | | exercises work well. Another benefit you will |
| - Range of Motion (Flexibility) | | | | realize from strengthening exercises is the |
| - Resistance (Strength) | | | | muscles around your joints will become stronger |
| - Endurance (Cardiovascular) | | | | and support it your joints much better. |
| I'd be shocked if your doctor or health care | | | | Resistance exercises are what you are looking |
| provider would not agree that working on your | | | | for. Riding a bicycle is a good resistance exercise. |
| range of motion, strength and cardiovascular | | | | That constant pushing against the pedal will begin |
| exercises is beneficial. Because they are around | | | | to build muscles around your knee joints and |
| arthritis so much they might have learned a few | | | | many other places. If your knees are bothering |
| tips they can share with you about exercising | | | | you and you have access to a stationary bike, |
| with arthritis. You might also want to ask them | | | | try this. |
| for recommendations of exercise therapists, | | | | The cardio exercises that are extremely beneficial |
| personal trainers or physical therapists who have | | | | for arthritis pain are: walking, biking, swimming. We |
| experience with arthritis patients. | | | | like to do a lot of walking in water with athletes |
| Exercise and arthritis in greater details | | | | who are coming off surgeries and progress them |
| Range of Motion is a fancy word used in the | | | | to walking on land and biking. If you can try to |
| medical profession to describe flexibility. Arthritis | | | | walk faster than normal for 10 to 15 minutes you |
| has a way of freezing up your joints so trying to | | | | will be surprised at how fast you will tire. That |
| gain greater flexibility is a must. Beating arthritis | | | | constant resistance is draining but it will build up |
| pain will require doing the things arthritis tries to | | | | your cardiovascular endurance. As you know, |
| keep you from. The less you move your joints | | | | cardio exercises are also beneficial to your |
| the better arthritis can take over your joints. If | | | | circulatory system (heart/lungs). |
| you want to beat arthritis then you should start | | | | If you have a great deal of arthritis pain in your |
| with a good flexibility program. | | | | lower body you might want to consider removing |
| Mornings are a tough time to get up, especially if | | | | the seat on a stationary bike and peddling with |
| you have a lot of pain. Our muscles have not | | | | your hands and arms. You can sit on the floor |
| been used in 6-8 hours and they do get stiff just | | | | behind the seat and try to peddle at a constant |
| like our joints. You have probably experienced | | | | speed for a few minutes and then stopping to dial |
| that awful feeling trying to get out of bed and | | | | it up tighter for greater resistance. By tightening |
| walking to the bathroom. It's no fun so what you | | | | up the resistance you will accomplish a two-fold |
| might want to consider is doing some stretching | | | | process of endurance and strength. |
| exercises before you even get out of bed. | | | | We have this very steep and long hill nestled |
| Something as simple as pulling your knees to your | | | | behind our little town. I know every time I reach |
| chest can greatly increase your chances of | | | | the top of that hill my back stops hurting. Not |
| getting out of bed without much arthritis pain. This | | | | exactly sure but I do believe it is related to the |
| same movement will also help your hips and | | | | increased blood flow through my body. I like |
| stretching your arms above your head is a very | | | | because I can get a great workout in less than 30 |
| simple exercise for arthritis. | | | | minutes. What's funny is no matter how much |
| My mom loves to sit on the edge of the bed just | | | | my lower back or knees hurt, a third of the way |
| bending over her knees and letting her arms hang | | | | up the hill, everything feels great. |
| down to the floor. This is beneficial for her back, | | | | One last thing I should mention is the fact that I |
| legs, shoulders and wrists. Something else you can | | | | do supplement all my meals with vitamins, |
| do while sitting on the edge of the bed is trying | | | | minerals and other products that target arthritis |
| to straighten your legs out and lift them up. Doing | | | | pain. |
| this several times will help the blood flow | | | | The following are my personal favorite exercises |
| throughout your body which is something we all | | | | for arthritis: |
| need before we get out of bed. | | | | - Walking up hills |
| If you are lucky enough to own a hot tub, then | | | | - General walking around town or countryside |
| you should be in that thing as often as you can. | | | | - Riding my bike |
| Getting out of bed and into that hot tub is a | | | | - Cutting the lawn with a push mower |
| great way to stretch your body. However, if you | | | | - Walking and swimming in pools |
| don't want to do that, then whenever you get | | | | - Pitching batting practice to my baseball teams |
| into the hot tub you should seriously consider | | | | - Hitting fundo's to my baseball teams |
| doing your stretching exercises. | | | | If you are a person who is fighting arthritis, please |
| Any type of bending and stretching is a very | | | | do not allow this to beat you. Get tough, take |
| good exercise for arthritis. A key teaching point | | | | action and build a positive self image of yourself. |
| to remember is to hold your stretch and don't | | | | Make it a pain free week. |