Exercise benefits arthritis sufferers

By Debra Pugh


“You want me to exercise!? But my body hurts to move!” No matter what type of arthritis you suffer from, you can still gain health benefits from exercise. I understand for I have had a type of arthritis (fibromyalgia) for more than 30 years.


The Kansas Medical Center researched people with arthritis and explained that “the people on an exercise program experienced improvements in flexibility, less pain, less fatigue, increased aerobic capacity, and some also showed improvements in blood tests for measurements such as sedimentation rate, C-reactive protein, and interleukin-6, which are indicators of inflammation and disease activity.”
 
Following are some helpful hints on exercise for people who suffer from arthritis.

Extended Warm-Up
People with arthritis should have a longer than normal warm up period. The warm-up and stretching increases tissue temperature, which in turn increased range of motion, flexibility, circulation, which means increased nutrients to the tissues. This can reduce and prevent pain during exercise. Stretches should be performed slowly and with good control.
Cardiovascular Exercise
The cardiovascular exercise needs to include a low impact exercise such as riding a stationary bike, swimming, water aerobics, elliptical trainer, recumbent stair stepper, rowing . . . etc. “Weight bearing exercises increases bone mass, which helps reduce your risk of developing osteoporosis over time,” explains American Council on Exercise. Examples are walking, rebounding on a mini trampoline, climbing stairs and dancing.
Weight Training
Strength training exercises increase the muscle tone. If the muscles are stronger, it is easier to do your daily activities such as yard work, house work, unload the groceries, walking up and down stairs, picking up your children or grandchildren … etc. Increased strength can also improve your golf game, bowling, wood work, gardening and other hobbies.
Cool Down
The “cool down” is what needs to happen at the end of each “work out.” It is very important to gradually slow down the intensity of your exercise. When your workout comes to an end, you must stretch your muscles once again in a long, static, and relaxing stretch. This can help to prevent muscle soreness the following days.
Proper Form
Always consult with a doctor before you start an exercise program. Then consult with a qualified personal trainer or physical therapist to ensure proper body mechanics, appropriate alignment, good posture, and the right amount of weight and repetitions for your health condition. Poor posture fatigues the body and can cause joint stress, which can contribute to more pain. If you experience excess pain during any form of exercise, listen to your body and stop the activity.
Nutrition
Eating sugar can cause inflammation in the body and can make the symptoms of arthritis worse. Many pain medication can damage the liver so it is important to research natural anti-inflammatory products. The one that has helped me the most to reduce arthritis symptoms, pain, and fatigue is a “whole food” (not a supplement) called BarleyLife.

No matter what type of arthritis you suffer from it is possible to still reap many benefits of an exercise program and good nutrition. There are more than 100 types of arthritis so the exercise program that works for one person might not prove beneficial for another person. Keep trying different combinations of exercises and healthy foods to see what will work with your type of arthritis.

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