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 Physically
active people have a better quality of
life and live longer. This applies not
only to general population but particularly
for people suffering from arthritis.
An
appropriate exercise programme can reduce
joint pain and stiffness, strengthen the
muscles affecting the arthritic joint,
improve the nimbleness and range of movement
of affected joints apart from other benefits
like weight reduction and improvement
in cardiorespiratory function.
What
Kind of Exercise are Helpful and Safe
?
There
are three major types of exercise. Each
plays a role in maintaining or improving
health and fitness, and reducing arthritis-related
disability and pain.
-
Flexibility
or Stretching : Gentle
low intensity exercises performed
daily to maintain or improve range
of motion are the foundation of most
therapeutic exercise programmes and
also are important in recreational
or fitness exercise. Adequate flexibility
improves function and reduces the
chance for injuries.
-
Muscle
conditioning (strength and endurance)
: These
are more vigorous than flexibility
exercises and are also done every
other day. They are designed to ask
the muscle to work a bit harder than
usual. This extra workload may come
from lifting the weight of the arm,
leg or trunk against gravity, or using
weights, elastic bands or weight machines
for more resistance. Muscle adapt
to the new demands by getting stronger
and / or becoming capable of working
longer.
-
Cardiorespiratory
or aerobic conditioning : These
include activities that use the large
muscles of the body in rhythmic and
repetitive movements. Aerobic exercises
improves heart, lung and muscle function.
It is also the kind of exercise that
has benefits for weight control, mood
and general health. Examples of aerobic
exercise are walking, swimming, aerobic
dance or aquatics, bicycling or exercising
on equipment such as treadmills or
rowing machines. Daily activities
such as mowing the lawn, raking leaves,
sweeping the driveway, playing golf
or walking the dog are also aerobic
exercises.
The most effective and safest intensity
for aerobic exercise is moderate exertion.
Moderate exertion means the exerciser
can speak normally, doesn't get out of
breath or overheated and can carry on
the activity at a comfortable pace.
Current
recommendations for regular aerobic activity
are for 30 min. of moderate aerobic activity
on most days of the week. Important news
for persons with arthritis is that this
30 minutes can be accumulated in three
10 minutes periods of activity over the
course of the day for the same health
benefits as one continuous 30-minute session.
How to
Choose the Best Exercise Programme
A
comprehensive exercise programme for a
person with arthritis includes flexibility,
strengthening and aerobic activities.
The content and progression of the programme
depends upon individual needs and capabilities.
Persons with long-standing or severe disease
or multiple joint involvement should undertake
exercise in collaboration with the health
care team. The most successful exercise
programmes begin with the knowledge and
support of people like rheumatologists
who are experienced with both arthritis
and exercise.
One
such good Arthritis Home Exercise Programme
can be viewed below by clicking
on the respective joint. This programme
includes 37 exercises in all involving
different joints of the body. If you experience
any pain when doing and exercise, it is
recommended that you refrain from completing
it and consult your doctor.
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