Fighting arthritis? Exercise tips for all ability levels
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[December 08, 2011]
(ARA)
- When it comes to fighting arthritis, there's no arguing with the
axiom "move it or lose it." Movement and physical activity have been
proven effective in relieving arthritis pain and, in some cases,
delaying the onset of symptoms. But if you've been recently
diagnosed with arthritis, or have been battling the disorder without
much success, you may be unsure just what, or how much, physical
activity will help you.
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One in five
American adults has arthritis, according to the Centers for
Disease Control and Prevention (CDC). Yet only 16 percent of
those with arthritis strongly agree that they are confident they
can manage their pain, according to research by the Ad Council.
Osteoarthritis is the most common form of arthritis, and it can
make the simplest activities difficult.
"Arthritis is common, costly, disabling and often thought to be
a reality of the aging process that cannot be changed," says Dr.
Patience White, vice president of public health for the
Arthritis Foundation. "However, the limiting effects of
osteoarthritis can be minimized with an action plan that
includes physical activity."
Regular exercise offers two important benefits for those with
osteoarthritis. It helps reduce the risk of developing other
health problems, and helps manage the disease. No matter your
ability level, you can engage in meaningful, beneficial activity
to help fight arthritis pain and symptoms.
You should always discuss your abilities and needs with your
health care provider before starting any exercise regimen. In
addition, the Arthritis Foundation offers some physical activity
tips for people of all mobility levels:
Low mobility
If you've been sedentary, starting out gently is essential. Talk
to your doctor about what types of activities will be
appropriate for your mobility level. He or she may advise you to
begin with simple, low-impact exercises, such as walking or
water aerobics.
Don't overlook opportunities to work low-intensity exercise into
your daily routine. Activities such as sweeping, mopping,
vacuuming and washing windows are great ways to incorporate
beneficial movement into your day. Take the stairs rather than
the elevator or escalator when you're shopping at the mall, and
park at the far end of the lot and enjoy the stroll to the door
when you go grocery shopping.
Gentle stretching is essential for all ability levels, and
definitely manageable for those with lesser mobility. Stretching
helps keep joints and muscles limber. In addition to simple
aerobic activity, stretching exercises such as tai chi or yoga
can help fight arthritis pain.
Moderate mobility
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The Arthritis
Foundation recommends at least two hours and 30 minutes of
moderate-intensity aerobic activity, or one hour and 15 minutes of
vigorous aerobic activity every week. You should do at least 10
minutes at a time and spread your activity throughout the week.
Those with moderate levels of mobility should be able to achieve
this goal, provided they choose activities appropriate for their
overall health and fitness level.
Moderate intensity physical activity can include sports like
badminton, bowling and golf. Walking faster than 3 mph or while
holding weights also qualifies as moderate activity. You may opt to
incorporate in your exercise regimen both fun activities, such as
dancing or cycling, with practical ones like carrying firewood,
doing yard work or washing and waxing the car.
High mobility
If you exercised regularly prior to your diagnosis you may have
better mobility, and could benefit from increasing your activity
level. Aim for five hours of moderate-intensity or 150 minutes of
vigorous-intensity physical activity every week.
Incorporating a mix of different activities will not only help keep
you moving, but can enhance your enjoyment of your exercise time.
Consider including in your routine exercise like jogging, swimming
or cross-country skiing and higher-impact sports such as basketball,
tennis or volleyball.
You can learn more about osteoarthritis at
www.FightArthritisPain.org.
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