 |
||
|
|
 |
|||||
Arthritis Exercise ? One Way to Relieve Pain & Stiffness in Your Joints (part 1)
Exercise can be very beneficial for arthritis sufferers, often relieving stiffness in joints, strengthening muscles thereby reducing stress on joints, keeping bone and cartilage tissue strong and healthy, and increasing flexibility. A recommended 30-minute minimum of daily activity is the norm. Before starting any exercise program, it is vital that one speak to their doctor to ensure there are no unseen risks, however you will find that most doctors recommend exercise for their arthritis patients either on their own initiative or when asked. The types of exercises suggested vary; however, with all types of exercise the warm-up is the starting point. Warming up is best started with applying warm compresses to the joints, followed by mild stretching. Range of motion exercises, such as dance, are a very good start, as are low-impact aerobics. These can relieve stiffness and increase flexibility. Never discount the effectiveness of walking as an exercise. Walking is a great exercise to improve the arthritic condition, and carrying weights as light as one pound and using your arms as you walk can involve the whole body. The "trick" is to make walking interesting enough as an exercise to stay motivated. Try walking in different settings, alternating walking with dance on different days, and of course including a partner can be much more interesting than going at it alone. Using aquatics: exercising in a pool-is a great way to exercise as well. Water is an excellent aid because it provides resistance that builds muscle in the entire body while reducing shock to the joints at the same time. Additionally, because the whole body tends to become involved in aquatic exercise the added benefit of cardiovascular exercise is enjoyed. If at all possible, find a heated pool to work out in. Warm water is soothing to the joints and will cause the blood vessels to dilate, increasing circulation. With that in mind, it is often beneficial to add using a spa to your regimen, perhaps after your workout, in order to provide some soothing jets of water to your muscles and even more help with increased circulation, which is always vital when dealing with arthritis. If you still want more variety, you may want to try yoga. Yoga is a general term for several stretching, and pose-oriented exercises originating in India, and is extremely beneficial toward achieving flexibility and reducing stress physically and mentally. There are gentle forms of yoga such as Hatha Yoga that are excellent to start with. Hatha Yoga comprises of gentle stretches and simple poses that help flexibility and balance, and are easy to learn and enjoy. Check your local activities paper or section of your local paper to see if there are any yoga classes near you. Written by Shelley Hitz, Licensed Physical Therapist and Certified NASM Personal Trainer. If you have arthritis, she can design an online exercise program for you! Contact her today at http://www.onlinefitnesscoach.com or sign up for her FREE Exercise Advice Journal at http://www.abs-exercise-advice.com/journal.html
|
|
|
|
RELATED ARTICLES
How to Avoid Using Your Home Gym as a Clothes Rack So here's the situation? Is It Safe To Start An Exercise Program? I think the real question is "How safe is it for you not to exercise?" Did you know that obesity has just replaced smoking as the number one cause of health related problems? That's incredible! Sorry to say, but that means we are a bunch of fat, inactive people! Back in the day when people milked cows and planted their own food for exercise, you would never hear of something like this. Think about that the next time you can't exercise because of a hard day at the office! O.k. before I tear off too far into a rant lets look at some of the real concerns you should tend to before you start an exercise program. 15 Quick Tips for People Who Dont Like to Exercise We've all had days when we don't have the energy to tie our athletic shoes, let alone bounce around in them. But exercise can give a daily blast to your mind, body, and soul. 10 User Friendly Habits for Successful Home Gym Training Are you dissatisfied with your current training program? Are you not achieving the results you had hoped for when you started training? If you are you stuck on a fitness plateau and are in need of some tips on how to start seeing progress then keep reading. Top 3 Back Pain Risk Factors Lower back pain is an increasingly common problem in fact four out of five Americans will experience lower back pain at least once in their lifetime. Incorporating Physical Activity into Your Daily Routine Not as Hard as You Think You already know that getting at least 30 minutes of exercise each and every day is good for you, but putting that assertion into actual practice is an entirely different matter, right? Contrary to what you might think, making physical activity an everyday habit isn't rocket science. There's no secret code for success waiting to be cracked. In fact, it's something that can be worked into your usual routine with minimal, sometimes no, interruption or adjustment. Try Different Forms of Exercise for Success If you have always used free weights, then switch it up and try training with machines like "Hammer Strength" or "Nautilus". These are excellent weight resistance machines and they will really work your muscles from different angles and different intensities. You should always strive to find new and exciting ways to workout your body. Try doing all body-weight movements, which are a really great way to build quality strength. The military uses mainly body-weight movements during their training. These include pushups, situps and pullups. The three main body-weight movements will really give you a great overall body workout! 2-Minute Fitness Why would I want to write about yet another fitness program? There are so many out there. There is no escape from fitness programs whether you watch TV or read a magazine or newspaper. The Truth About Lactate and Exercise For years exercise scientists and physiologists have preached that lactate/lactic acid build-up in the muscle is the direct cause of muscle fatigue and a decrease in performance. It is proposed that lactate builds up in the muscle cells during intense exercise and literally "poisons" them, essentially shutting down activity biochemically by reducing the pH or increasing the acidity level. Lactate has therefore been dubbed a metabolic by-product or dead end and as the enemy of human exercise and performance. This may be far from the truth as this article explains. Forget Exercise - Go Play Can't seem to get the energy or motivation to exercise? Forget exercise - go play. For most of us exercise is a chore. So many people hate to exercise, or just can't get motivated to start an exercise program. If you are one of those, forget about exercise, go play. What is Pilates? Pilates is a system of over 500 controlled exercises that engage the mind and condition the total body by using a popular exercise regimen that uses special stretches and machines. Named after Joseph Pilates, Pilates exercise system has proven itself invaluable not only to the fitness user, but to the professional trainers as well. Pilates, a technique of exercise and physical movement intended to stretch, strengthen, and balance the body. Precision Abdominal Training It's almost impossible to turn on the television or open a magazine without being barraged by advertisements for washboard abs, the best abdominal training machine ever designed or a 'magic' pill specifically designed to remove fat from problem areas. In my previous articles I alluded to the fact that most machines do not work, in fact they actually can increase the risk of injury. Many of the most common machines and devices that are designed to 'scientifically' target the abs actually place up to 1000 lbs. of compressive forces on the spine. Exercise and Losing Weight for Life ? Avoid the #1 Mistake Everyone Makes! Do you ever feel like you are working out so hard and nothing seems to happen? You just can't seem to lose that last few pounds, increase your benchpress or tighten up those triceps. Why? Muscle Cramps and Exercise Quite often runners and exercisers experience painful muscle cramping either during or immediately following a strenuous exercise bout and as a result, these types of cramps have become known as Exercise Associated Muscle Cramps or EAMCs. Much confusion surrounds the causes of EAMCs including dehydration to electrolyte imbalances. This article aims to explain the latest model for describing EAMCs, how to prevent them and how to deal with them once they occur. When to Exercise Do you hit the gym in the morning, before your crazy working day, or you check it out late at night. It is hard to figure out what is best for you and what best fit in your busy life style, but with few tips you can make your lifting life much easier. Performing Potentially Dangerous Gym Exercises How do you know that the exercises you are performing are safe? Found below are some potentially dangerous exercises with suggestions on how they should be done correctly or avoided completely. Top 5 Exercise Plateau Breakers Plateau. That dreaded word that you do not want to hear, let alone experience. Especially if you have been diligently exercising in an attempt to get fit or lose weight. We have all experienced a plateau at some time all of a sudden you stop losing weight or you just cant seem to run any faster. When you hit a plateau, dont panic. It doesnt necessarily mean you need to work harder or spend more days at the gym. Your Guide To Exercise Even light exercise is good for you, so don't get discouraged! Avoid These Top 5 Workout Myths Do you know the health and fitness industry is plagued by an over abundance of workout myths? A myth is a fiction or half truth, especially one that forms part of an ideology. Rob tells Jen about a new fitness program that is suppose to deliver amazing results; Jen tells Ted, and Ted then tells Pam, but only half of what Rob said. Confused? Just image how confusing Rob's "cutting edge" theory has become. And the funny thing is, Rob made this up by telling people they will lose 3 inches from their bellies, and hips by holding their breath for 30 seconds. Rob, without any scientific backing, dreamed this all up. Unstable And Proud Of It! Power to the Push-Ups! When I get finished teaching you this never-before-seen version of the push-up, you're going to think that either I'm crazy or a genius or both! Of course, the results you'll get from it will speak for themselves.
|
|
|
|
|
