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Arthritis & Exercise

By: Tammy Polenz

What is arthritis?

According to reports from Tufts University School of Nutrition more than 37 million Americans suffer from arthritis, a painful and potentially crippling disease. Nearly two- thirds of arthritic suffers are women. Those affected know that even the simplest movements can be difficult or even next to impossible to perform. Arthritis means joint inflammation, a general term that includes more than 100 kinds of rheumatic diseases. The key in the treatment of arthritis is early diagnosis and a plan that is individualized to the needs of each person. When developing a plan there are 3 main goals to consider. These goals are to decrease pain and inflammation, improve function and mobility, and lessen joint damage. Part of the treatment towards reaching these goals should include lifestyle changes which incorporate an exercise program to strengthen muscles, increase range of motion (ROM) for the effected joints, and help in the reduction of weight, therefore reducing stress on the effected joints.

Is there an effective treatment for arthritis?

In the past doctors often advised those affected with arthritis to rest and avoid exercise. Although rest is a very important part of treatment, especially during flare-ups, inactivity will actually do more harm than good. A well developed individualized exercise program will strengthen supporting muscles and reduce wear and tear on active joints via resistance work, increase ROM reducing joint stiffness via flexibility training, while increasing energy and vitality via cardiovascular conditioning.

How do I get started?

Working with a fitness professional educated in older fitness and/or post-rehabilitation is a great way to get started. A fitness professional will design a program suited to your specific needs, limitations and goals, increasing the effectiveness of the program while reducing the risk of injury. Before beginning any exercise program it is important to talk with your physician. He or she may have some specific concerns or considerations that are imperative for the development of an effective program.

What kind of exercise is good for me?

A well-balanced program will include strength or resistance work, flexibility training and cardiovascular conditioning. Strength or resistance training should be done 2 times a week, three at most. This will allow adequate time for your body to recover and repair muscle tissue. When performing resistance training be sure to begin with light resistance or weight that is challenging yet comfortable enough to perform 12-15 repetitions. You may need to gradually increase the amount of resistance over time as your strength and fitness levels increase. Flexibility exercises should be done on a daily basis. These exercises will help reduce injury as well as loosen up stiff joints. Your goal while stretching is to feel a light to moderate stretch without pain. The stretch needs to be held for 60 seconds up to a minute-and-a-half to get maximum benefits. Cardiovascular conditioning consists of light aerobic activity with little to no impact on the joints. Walking, biking and swimming are great examples of low impact activities. Approach this portion of your exercise plan slowly and progress gradually. Depending on your current fitness level, you may need to start with as little as 5 minutes three times a day and work your way up to as much as 45 minutes for one session in a day. It is recommended that cardiovascular training should be performed three to five days a week.

What does a workout session consist of?

Each workout session includes a warm-up, light ROM stretching, core workout and cool-down, in this order. The warm-up is usually 5-15 minutes depending on the length of your session. Choose a low intensity, low impact aerobic activity such as walking to increase blood flow to the active muscles. After warming-up it is important to prepare the active joints for the core portion of your workout with some light stretching. This should be performed for approximately 5 minutes. The core segment of the workout may consist of more aerobic activity or resistance training and can last for 20-45 minutes. Finish each session with a cool-down consisting of more light stretching. This is a perfect time to focus on increasing flexibility since your muscles are warmed up and more flexible during this part of your workout. Your workouts should be challenging for you yet comfortable enough to perform the exercises while remaining pain free. Remember to choose exercises with minimal stress on the effected joints and you’ll be on your way to greater mobility and better health in no time.

Tap into the fountain of youth by starting your exercise program today!