Arthritis is a common, chronic disease that is the leading cause of disability. More than half of adults age 65 and older experience arthritis, and two out of every three obese people suffer from it. According to the Centres for Disease Control, 54 million Americans have arthritis. Almost half of those with arthritis report that it limits their physical activity. Arthritis can affect anyone, as it is not specific to race, ethnicity, age or gender.
While arthritis means joint inflammation, it has evolved to describe more than 100 rheumatic diseases and conditions affecting joints, tissues and surrounding connective tissues. The symptoms, location and severity of the pain can differ from one individual to another. Some experience pain and stiffness in and around bone joints, while other types can involve the immune system and internal organs.
According to the American College of Rheumatology, arthritis is one of the most common reasons people report for being less physically active. However, inactivity can make arthritis symptoms worse - decreased pain tolerance, weak muscles, stiff joints, reduced range of motion and poor balance.
Research has shown that low-intensity physical activity performed regularly can help reduce pain, improve function and delay the onset of disability.
Joint and muscle changes occur naturally with age but can make arthritis symptoms worse. Exercise in general can prevent bone and muscle loss, which is not only important for those with arthritis but even for those who do not have any symptoms. Long-term studies have shown that individuals with arthritis-related pain can benefit from moderate-intensity activity.
Flexibility and stretching exercises help maintain and improve range of motion in the affected joints and surrounding muscles, which can reduce risk of injuries. Range-of-motion exercises should be performed on a daily basis to thin the fluid and get the joints moving. Stretching should also be done, and it is recommended that each stretch be held for 15-30 seconds. Activities like Yoga or Tai Chi cover both range of motion and stretching exercises.
Strong muscles provide greater joint support by reducing the amount of load and pressure placed on the joints. Resistance or strength training should challenge the muscles without increased joint pain. This type of training can include the use of elastic bands, water-resistance therapy exercises, hand weights or machines. Exercises should target the major muscle groups that surround the joints and should be performed two to three times per week.
Aerobic exercise can also help improve muscle functioning and build endurance. The World Health Organization recommends 150 minutes of aerobic exercise each week. Low-impact exercises like walking, cycling, swimming and dancing can increase the heart rate with less pain to the joints.
Exercises do not need to be performed all at once for maximum benefit; they can be spread out throughout the day to meet any individual's tolerance level.
https://www.theitem.com/stories/exercise-is-important-for-arthritis-sufferers,329223
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