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Arthritis Exercise – One Way to
Relieve Pain & Stiffness in Your Joints (part 3)
By Shelley Hitz
There are three main types of exercises to include in a basic exercise
program:
Range-of-motion exercises - These lessen stiffness and help with improving
flexibility. "Range of motion" refers to the area within which the joints
move naturally or on a daily basis. Although these range-of-motion
exercises can be performed every day, it is recommended that they be done
at least every other day.
Strengthening exercises – There are two types of strengthening exercises;
isometric or tightening the muscles without moving the joints, and
isotonic, moving of the joints for strengthening muscle movements. It is
recommended to do these sets of exercises every other day, unless you are
suffering from more than mild joint pain or swelling.
Endurance exercises – The objective of these is to increase stamina. They
also help with improving your inner personal / mental strength and with
improving weight control and sleep. Some of the most popular endurance
exercises are stationary bike riding, walking and water exercising. And
unless you are suffering from more than mild joint pain or swelling, a 20-
to 30-minute workout or two to three short 10-minute bouts during the day
is what is recommended, an average of three times each week. Be kind to
your body, and it will be kind to you.
Let’s sum up exercise with a few tips for all:
Establish your own unique, exercise program so that it meets you personal
health needs, budget and environment. Make sure it is safe by checking
with your own professional healthcare advisor and workout trainer. And
take it slow and steady like Aesop’s turtle in the race.
Be kind to yourself. Stop if something hurts. And experiment with applying
heat before exercising and warming up. Then cool off afterwards with cold
packs.
Enjoy exercising by making it a real part of your life during the week.
Include range-of-motion, strengthening and endurance exercises in your
routines. And vary your activities; try a new class at a health club one
quarter. Next time, go elsewhere or join a naturalist group for weekly
hikes in local parks. Keep an active folder with pockets of gyms and
health clubs near you with their schedules and up-dated classes and coupon
specials. And check newspapers, local bulletin boards, postings at the
gyms and clubs, etc. for healthy activities like walk-a-thons and
bike-a-thons for nonprofits and evening / weekend hikes in which you can
participate. You’ll meet new friends, have fun, get out more and exercise
all at the same time.
Exercise activities are available all around you, too. No need to spend
time and money elsewhere. You can borrow exercise videos, cassettes, DVDs
and books from public libraries. You can get active by washing windows,
cleaning your house, car, pet, children’s closets, your closets,
anything…You can even earn money doing activities like walking and
distributing flyers, local newspapers and coupons (check with companies
who place these in and around your mailbox and door - they often need
help).
Written by Shelley Hitz, Licensed Physical Therapist and Certified NASM
Personal Trainer. If you have arthritis, she can design an online exercise
program for you! Contact her today at
http://www.onlinefitnesscoach.com or sign up for her FREE Exercise
Advice Journal at
http://www.abs-exercise-advice.com/journal.html.
Article Source:
http://EzineArticles.com/ |
