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eLearning Series:
Arthritis Relief Now!
( 15 pages )
ARTHRITIS
RELIEF:
MORE EXERCISES FOR ALL LEVELS
Whatever
exercise program you choose, be sure to breathe properly
when exercising. Oxygenation is important to any exercise
regimen
as it
promotes a healthy
heart rate and reduces fatigue; additionally oxygenation helps
circulation, which
is vital to achieving the flexibility and strength that you
are trying to achieve in battling arthritis. Also, listen
to your
body. It is
natural to
feel a little
fatigue and soreness when starting a new exercise regimen,
However if the pain of soreness persists for more than one
hour, or you
have a decrease
in mobility
that lasts longer than an hour, then the regimen should be
reduced until the soreness desists. Also, look for signs
of increased
swelling of joints
or any
persistent increase of weakness; these are signs of activities
that are too strenuous and a reduction in activity will be
necessary. Just remember
to
take all new exercise regimens slowly at the start. The idea
is to
increase flexibility
not train for the Olympics.
There are three
main types of exercises to include in a basic exercise program:
Range-of-motion
exercises - These lessen stiffness and help with
improving flexibility. "Range of motion" refers
to the area within which the joints move naturally or on
a daily basis. Although these range-of-motion exercises
can be performed every day, it is recommended that they
be done at least every other day.
Strengthening
exercises – There are two types of strengthening
exercises; isometric or tightening the muscles without
moving the joints, and
isotonic, moving of
the joints for strengthening muscle movements. It is
recommended to do these sets of exercises every other day,
unless you
are suffering from
more than
mild joint pain or swelling.
Endurance
exercises – The objective of these is to increase
stamina. They also help
with improving your inner personal
/ mental strength
and with
improving weight control and sleep. Some of the most
popular endurance exercises are
stationary bike riding, walking and water exercising.
And unless you are suffering
from more than mild joint pain or swelling, a 20- to
30-minute workout or two to three short 10-minute bouts
during the
day is what is recommended,
an average
of three times each week. Be kind to your body, and
it will be kind to you.
Let’s sum up exercise
with a few tips for all:
- Establish your
own unique, exercise program so that it meets you personal
health needs, budget
and environment.
Make sure
it is safe
by checking
with your own professional healthcare advisor
and workout trainer. And take it
slow and steady like Aesop’s turtle in the
race.
- Be kind to
yourself. Stop if something hurts. And experiment with
applying heat before exercising
and
warming up.
Then cool off afterwards
with
cold packs.
- Enjoy exercising
by making it a real part of your life during the week.
Include range-of-motion,
strengthening and endurance
exercises
in your
routines. And
vary your activities; try a new class at
a health
club one quarter. Next time, go elsewhere
or join a naturalist
group
for weekly
hikes in local
parks. Keep
an active folder with pockets of gyms and
health clubs near you with their schedules
and up-dated
classes
and
coupon
specials. And check
newspapers, local bulletin boards, postings
at the gyms and clubs,
etc. for healthy
activities like walk-a-thons and bike-a-thons
for nonprofits and evening / weekend hikes
in which you can participate. You’ll meet
new friends,
have fun, get out
more
and exercise all at the same time.
- Exercise
activities are available all around you, too. No need
to spend time
and money
elsewhere. You
can borrow
exercise
videos,
cassettes,
DVDs and books
from public libraries. You can get active
by washing windows, cleaning your house,
car, pet, children’s
closets, your
closets, anything…You
can even
earn money doing activities like walking
and distributing flyers, local newspapers
and coupons (check with
companies who place
these in and
around
your mailbox
and door - -they often need help).
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