So far we have discussed walking, aquatics and yoga as arthritis exercise options. In part 2 we covered stretching exercises that are beneficial if you are unable to participate in the first three.
Now we are going to discuss the three main types of exercises that should be included in a basic exercise program that is beneficial for arthritis patients:
Range-of-motion exercises – these reduce 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; isotonic, moving of the joints for strengthening muscle movements, and isometric or tightening the muscles without moving the joints. Taking part in these types of exercises is recommended every other day, unless you are suffering from more than mild joint pain or swelling.
Endurance exercises – The purpose 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, and those we covered in part 1: 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.
So, lets summarize exercising for arthritis 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 Aesops 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.
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).
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 will meet new friends, have fun, get out more and exercise all at the same time.
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Originally posted 2009-06-21 12:00:50. Republished by Blog Post Promoter
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