| Exercise and arthritis are two very opposite ends of | | | | as help you build cardiovascular. |
| the spectrum. Arthritis doesn't like exercise and if you | | | | The key benefit to a stationary bike or a bicycle, is the |
| can find a way to exercise you just might find so | | | | fact that you will be able to increase your blood flow |
| comfort in those joints that are causing you so much | | | | to every joint of your bodyand and build strength in |
| pain. | | | | your arms or legs. Lifting weights is an obvious choice |
| I know there are times in a day when your arthritis | | | | for a resistance exercise, however there are other |
| really hurts and that is not a good time to consider | | | | ways. |
| exercising. However, there are times in the day that | | | | For instance sitting in a chair with your legs bent. Start |
| you know are best, would be a very good time to | | | | lifting your legs until your leg is fully extended. Using |
| start implmenting some exercises. | | | | gravity only, that will help build your muscles around the |
| WARNING | | | | knees. If you strap on only 5 pounds and do the same |
| Never start an exercise program for arthritis without | | | | thing you've really got yourself a good workout. We |
| first consulting your doctor or health care provider. | | | | call this leg extensions and you don't need a health club |
| The 3 main components to exercise and arthritis are: | | | | to do that. |
| Flexibility (range of motion) | | | | Another good resistance exercise for your arms is to |
| Strength (resistance) | | | | have them straight out in front of you and by simply |
| Cardiovascular (endurance) | | | | bending the elbow bringing your hand back to your |
| I'm sure youre doctor will agree that flexibility, strength | | | | shoulder works wonders. Even lifting your arms up and |
| and cardiovascular fitness would be beneficial for your. | | | | down over your head will enable to shoulders to fully |
| But talk to them first they might recommend an | | | | stretch and strenghten. You can add more resistence |
| exercise therapist to help you fight arthritis using very | | | | by holding a 5 pound dumb bell when there is no pain |
| specific exercises. | | | | associated with bending your elbow and shoulder. |
| Flexibility is often referred to as Range of Motion | | | | The cardio exercises that are extremely beneficial for |
| (ROM). Arthritis wants your joints to freeze up and not | | | | arthritis pain are: walking, biking, swimming. We like to |
| move. The less you move your joints the better | | | | do a lot of walking in water with athletes who are |
| arthritis can take over your body. If you want to beat | | | | coming off surgeries and progress them along to finally |
| arthritis at it's own game, then begin a flexibility | | | | walking and biking. Both build strength and endurance. |
| program. | | | | As you know, cardio exercises are also beneficial to |
| Mornings are a great time to begin your range of | | | | your circulatory system (heart/lungs). |
| motion exercises. Something as simple as pulling your | | | | Located behind our town is this hill that I love to walk |
| knees to your chest can greatly increase your | | | | up. It doesn't matter how much my back or knees hurt, |
| chances of getting out of bed without much arthritis | | | | by the time I'm walking up that thing for 5 minutes my |
| pain. | | | | body stops hurting and blood is flowing fast. It's the |
| This same movement will also help your hips get | | | | blood flow that really helps stop that joint and arthritis |
| ready for a weight bearing day. If your knees and hips | | | | pain for me. I also include in my regular meals |
| are really bugging you, a simple leg lift in bed will do | | | | supplements that target arthritis symptoms and pain. |
| wonders to increase your blood flow before your feet | | | | As we discussed earlier, walking in a pool is also a |
| hit the floor. | | | | great way to decrease the pressure on all your |
| Any type of bending and stretching is a very good | | | | weight bearing limbs. By walking in the pool you are |
| exercise for arthritis. Key point to remember is to hold | | | | strengthening various large muscle groups around your |
| your stretch and don't bounce up and down. It's the | | | | hip, knees and ankle joints. The upper body also |
| slow process of stretching and pulling those muscles | | | | moves quickly to help you walk in the water faster. |
| that will make arthritis mad. | | | | Personal favorite exercises for arthritis include: |
| Before you do any type of exercises, stretching is the | | | | *Walking on flat surfaces |
| critical first step. It prepares your muscles for the | | | | *Walking up hills |
| activities you have planned to do. Daily stretching is | | | | *Riding my bike when my back doesn't hurt and the |
| most beneficial, but don't think you can replace flexibility | | | | temperature outsideisn't to cold. |
| with other forms of exercise. You need em both. | | | | *Walking in pools |
| Strengthening exercises are very good ways to build | | | | *Chasing the kids (grandchildren) in the back yard |
| up muscle around the joints as well as increasing the | | | | There are a lot of different things you can do that |
| blood flow throughout your body. It's that blood flow | | | | does not require purchasing a membership at the local |
| that really drives arthritis crazy. | | | | exercise club. Exercise and arthritis in my humble |
| Resistance exercises are what you are looking for. | | | | opinion is a mind set and if you get into the habit of |
| Riding a bicycle is a good resistance exercise. That | | | | doing some sort of exercise on a daily basis, it will help |
| constant pushing against the pedal with your legs will | | | | reduce your arthritis pains. When you have pain, use |
| begin to build muscles around your knee joints and | | | | some other part of your body to increase the blood |
| many other places. If your knees are bothering you | | | | flow, heart rate and lungs. |
| and you have access to a stationary bike, try this. | | | | You'll be surprised at how well it will help reduce your |
| Remove the seat, sit on the floor behind the pedals | | | | joint pain. |
| and begin peddling with only your arms and hands. This | | | | Hope you have a pain free week. |
| is a two fold process that increases resistance as well | | | | |