Arthritis And Activity – Yes, They Go TogetherOnce the pain and inflammation of arthritis sets in, the typical response is to sit down. Sure it makes sense to avoid movement if moving is painful. For persons with arthritis, reducing movement is the absolutely worst possible choice. Doing something is better than doing nothing for people who refuse to let arthritis control their lives. The American Journal of Preventative Medicine (2006) found that one third of persons with arthritis shun all exercise and limit physical activity. If only the couch potato plan worked, what a simple cure it would be. In reality a sedentary lifestyle contributes to joint stiffness, inflammation, weight gain, and overall worsening of the arthritis symptoms. Another third of arthritis patients regularly participate in moderate to vigorous types of physical activity. They know that activity improves flexibility, manages pain and gives them social and recreational opportunities. Not all activities are equally beneficial for persons with arthritis. Before changing your activity level, consult your physician. You may be referred to a physical therapist to evaluate your current fitness level and recommend exercises appropriate to your type of arthritis. Start slowly to build strength because pushing too hard too fast only results in aggravating arthritis symptoms. Consider starting with these ideas: 1. Begin strong, end relaxed. All exercisers need to begin with stretching as a warm up. For persons with arthritis this step is crucial to avoid injury. Remember to finish with a cool down routine that brings muscles back into proper alignment. 2. Divide and conquer. A half hour brisk walk may seem impossible, so make it easier by taking three- ten minute brisk walks. The American College of Rheumatology recommends this approach as you gradually increase endurance for each walk. 3. Go to the mat. Yoga uses gentle, controlled movements that eases stiffness in joints and stretches supportive muscles. Another important aspect of yoga is the deep breathing and emphasis on getting in tune with your body. 4. Get in the pool. Water aerobics is ideal for persons with arthritis. Supported by the buoyancy of the water, you can perform movements that might be too painful on land. As strength increases, start swimming too. Don't sit on the sidelines while your children and grandchildren swim, get in the pool. Their fun is your therapeutic exercise. Exercise for arthritis only works if performed regularly. Find an activity you enjoy and make it part of your schedule. You might swim two days a week, attend a weekly yoga class and do short walks the other days. Set a plan with alternate days to rest between higher intensity activities. Call the Arthritis Foundation (800-283-7800) to find local PACE classes. PACE (People with Arthritis Can Exercise too) is a 6 week program that teaches exercises suited for various types of arthritis that you can do at home. In PACE you are among people who share your symptoms which is more comfortable than joining a class full of buff jocks at the gym. Whatever you do - get moving! |