It is estimated that nearly one in every five American adults is likely to be diagnosed with Arthritis. This debilitating disease is most common among people in the 70+ age group. However, the first signs of Arthritis are often traced in healthy-looking individuals in their mid-30s! In other nations like Australia, Arthritis is regarded as the number one cause for geriatric disability.
Arthritis & Exercising: Understand the Basics
Arthritis patients should seek a professional medical opinion for charting out their exercise regimen and get it cross-checked with a gym trainer. Ideally, Arthritis-afflicted individuals are better suited to exercise to in small groups that are overseen by gym experts or personal trainers since their range of motion should be very precise to reduce chances of aggravating the condition. Osteoarthritis is another condition that is closely related to arthritis and induces similar symptoms. In both these conditions, the size of the cartilage is compressed, reducing the cushion between the joints. This increases the degree of inflammation between the joints, causing the typical pain associated with Arthritis. Such conditions are best prevented and controlled via regular aerobic conditioning that helps to ease the overall discomfort apart from reducing the risk of developing related conditions like Rheumatoid Arthritis. Arthritic patients are advised to lift light weights and intersperse their training with cardio workouts to ensure that the goals of building muscle strength, improving ligament durability and reducing joint stress are collectively met.
Improving Arthritis Through Exercise
Regular Exercise helps to limit the onset of Arthritis & Reduces Arthritis Symptoms by:
- Increasing Overall Energy Levels—people suffering from Arthritis have limited mobility and are more likely to suffer from low energy levels, inducing a tendency of being lethargic and depressive which further increases the pain and general discomfort.
- Increasing Range of Motion—arthritis is called an incapacitating condition because it can severely reduce the range of motion of the affected individual. People suffering from limited mobility can gain immensely by undertaking exercises that help to stretch their ligaments and muscles, increasing their overall ability to execute simple movements without pain. Exercising helps to reduce stiffness of the bones, raising the mobility levels.
Exercises For Fighting Arthritis
- Strengthening Exercises—these exercises are aimed at increasing the muscle strength so that the stress upon the arthritic joints is reduced. This is a direct way of reducing arthritic pain. Strengthening exercises include:
- Isometric Exercises—these are aimed at tightening the muscles without inducing any movement in the joints. These are highly recommended for the 50+ arthritis patients.
- Isotonic Exercises—these involve strengthening of muscles by inducing controlled movement of the joints. These are recommended to arthritis-prone folks like women suffering from hormonal abnormality who are showing first signs of developing osteoarthritis.
- Endurance Exercises—these are physical activities aimed at increasing the heart rate in a targeted manner. The exercises are defined based on the arthritic individual’s symptoms, age and overall physical conditioning. These are aimed to improve the overall cardiovascular fitness levels.
- Warm Water Exercises—these exercises are available among the more upmarket health clubs. The warm water helps to reduce the inflammation of the joints along with raising the muscular strength and easing stiff joints. These exercises induce the least stress as the exercised muscles are continuously soothened by the warm water. Warm water exercises help to complete the full range of motion.
- Bicycling/Cycling—indoor bicycling with varying levels of stress/load is found in most of the bigger health clubs. These are excellent low-impact exercises. This form of stationary cycling can be easily adjusted for arthritic patients and helps them to increase their range of motion despite their physical limitations.