What kinds of exercise can I do if I have arthritis?- Part 1
The psychological benefits are also important. People who exercise experience less depression and anxiety and greater feelings of control. Confidence in the ability to perform activities of daily living leads to a sense of well-being. There is less fear, particularly when it comes to things like falls. Patients with arthritis often worry about falling and being unable to get back up.
Since people with arthritis range in conditioning from very frail to those who are only slightly limited, the variety of exercises is enormous. There are two major areas to consider: Indoor and outdoor. This article will focus on indoor exercises.
Indoor exercises for people with arthritis fall into three major categories.
1. Range of motion exercises. These are exercises that help reduce the level of stiffness and keep the joints flexible. The term "range of motion" means the normal distance the joints can move in all directions. There are five primary targets... Shoulders. Slow easy arm circles. Starting with arms at the sides, bring them all the way up toward the ceiling and then as far behind the body as comfortable in a huge circle. Repeat 5-10 times. Hips. Lie on the back with knees bent, feet on the floor and arms down along the sides. Bring one knee to the chest and rotate the knee in an easy gentle circle. Repeat with other knee. Do this 5-10 times. Wrists. Make circles with the wrists, rotating hands in both directions. Ankles. Draw big circles in the air with the big toe in both clockwise and counterclockwise motion. Knees. Lie on the back and bring one knee to the chest. Straighten the leg, pointing the foot toward the ceiling and bend a few times. Repeat with the other leg.
2. Non-impact aerobic exercise. People with arthritis need to do 30 minutes a day of cardiovascular activity. In particular, conditioning large muscles, such as those in the legs, stimulates the healing of cartilage. When choosing an exercise, it's important to pick something that doesn't worsen arthritis. Walk on a flat even surface. Here is where indoor and outdoor can mix. For instance, a school track is a good choice. Remember to wear good, comfortable, supportive shoes. If there is no access to a track, consider a mall or a sidewalk. Avoid bumpy fields or gravel roads. Water exercise. For some people, walking is difficult. A good alternative is water exercise. The buoyancy of the water supports the body so there's less stress on the spine, hips and knees. The Arthritis Foundation sometimes sponsors water exercise classes at the YMCA. These classes are good because they allow a person to exercise in water at chest level. They provide good range of motion and aerobic conditioning.
3. Strengthening exercises. There are some excellent studies showing that weight training for people with arthritis is beneficial. Most of these will be done indoors.
When starting, it's best to begin with light weights such as Heavy Hands or dumbbells and work up from there. The goal is to work out with a weight that can be lifted at least 10 times without too much effort. If it is too difficult, then the weight is too heavy. Significant injury can result, so be careful! Resistance straps are also an option. Check with your physical therapist. Here are some good lower body strengthening exercises.
Leg extensions. Sit straight in a chair, knees bent 90 degrees, feet flat on floor. Then extend the leg straight out, hold it for 10 seconds, then bend it back down to the starting position. Start with 10 to 15 repetitions and increase to 50 over time. Toe raises. Work the calves by standing and raising the body up on tiptoes and back down. Do eight to 10 repetitions. Chair squats. Sit in a chair and practice standing straight up and sitting back down again, using the muscles of the legs. It strengthens the legs and also helps with balance.
Always check with your rheumatologist before starting this or any other exercise program.
Source: Free Articles from ArticlesFactory.com
Related Tags: exercise, arthritis, do, what, i, of, 1, have, can, part, if, kinds
Nathan Wei, MD, FACP, FACR is a rheumatologist For more info: Arthritis Treatment Your Article Search Directory : Find in Articles
Recent articles in this category:
- Dental Insurance For Individual Can Be Of Help At Time
Dental problem may cost one a lot of money and pain. But, practicing a reasonable care could decreas - Personal Trainer For Perfect Health
There is a general misconception that need for a fitness trainer comes for novice or from those who - Varicose Veins - Causes, Symptoms, Treatment
The majority of people after thirty notice the changes that appear with the maturing. In this case t - Scenar Therapy - Self-treatment Or Healing Partnership
Do you want to learn about a device which will help you to ease your pain? If you get this kind of a - Scenar - 5 "no, Nos" Of Scenar
Are you fed up with the pain in your body? Various parts of our body seem to ache due to different r - Scenar Device - 5 Tips On Travelling With Your Scenar (skenar) Device
You might be aware of scenar which has become quite popular these days. This is actually the acronym - Scenar Therapy - How To Treat Your Pet With Scenar
There are many alternative methods of treatment that are being invented these days. Lots of people a - Your Options For The Treatment For Appendicitis
Appendicitis is considered to be a surgical illness. Due to its severe character, the treatment for - How To Choose The Right Copd Medication
Chronic obstructive pulmonary disease or COPD does not have any cure. But with the help of medicines - Septic Arthritis: Infectious Agents Penetrate Joints' Spaces
Another major type of arthritis is septic arthritis, which is also known in various terms like: pyog
Most viewed articles in this category:
- Drugs - the Last Alternative for Adhd in Kids
Anyone over the age of thirty who has grown up with ADHD understands that there was not much help av - Foods To Eat To Gain Weight
Malnutrition has the same degree of problem as obesity. There are people who are too skinny, they fi - Understanding Postpartum Clothing
The same way most pregnant women dream of the day when they will begin showing for wearing maternity - Kegel Exercising for Bladder Control and Enhanced Sexual Pleasure
Kegel exercises strengthen the muscles of the pelvic floor, thereby improving the urethra and/or rec - The Use Of Weight Loss Herbs
Nothing has garnered more attention in today's world than the success or failures of weight loss pro - A Simple Acid Relux Cure
Many people today are afflicted with heartburn. If they eat food that is too spicy, they get heartbu - Five Effective Household Back Pain Treatments
Back pain treatment comes in lots of forms, from exercise to pain mediction. Standard and most wides - Herbal Remedies - Can They Cure What Ails You?
You've probably heard about herbal remedies before and how they can treat a variety of health proble - Natural Relief for Tinnitus - What are your Choices
Natural Relief For Tinnitus - Alternative Options Did you know that there are an estimated 50 t - Birthing Around the World
Since ancestral times, different cultures showed off different customs and beliefs around the miracl