The Arthritis Foundation reports that as of 2006, 46 million Americans, or nearly one in five adults, have arthritis or chronic joint symptoms. Arthritis is one of the most prevalent chronic health problems and the leading cause of disability in Americans over 15. The disease costs the economy $128 billion yearly. Despite exercise being an effective method of reducing pain and controlling arthritis symptoms, at least half of sufferers think nothing can be done to help them.
Types of Arthritis
The most common type of arthritis is osteoarthritis, a degenerative joint disease in which the cartilage covering the ends of bones deteriorates. As bone begins to rub against bone, it causes pain and loss of movement. Rheumatoid arthritis is a serious and disabling autoimmune disease in which the joint lining becomes inflamed. Gout, a painful condition affecting small joints like the big toe, is most prevalent in men. Ankylosing spondylitis affects the spine, juvenile arthritis affects children, and lupus damages joints and other connective tissues through the body. Scleroderma causes a thickening and hardening of the skin, while fibromyalgia inflicts widespread pain in the muscles.
Arthritis and Exercise
Exercise is crucial for people with arthritis because it increases strength and flexibility, reduces joint pain and helps combat fatigue. When your joints are stiff and painful, it may be the last thing you want to do, but if you can overcome your resistance, exercise can help you feel better. In fact, lack of exercise can cause your joints to become even more painful. Keeping muscles and adjoining tissues strong supports your bones. Discuss with your doctor how exercise can complement your ongoing treatment plan.
Types of Exercise
Range-of-motion exercises help you move your joints through their complete range of motion. Rolling your shoulders backward or forward or raising your arms over your head are examples. Weight training is an example of a strengthening exercise, which is good for maintaining current muscle strength or increasing it. Strengthening exercises should be done every other day. Aerobic exercise enhances your overall fitness, supports cardiovascular health and helps with weight control. Riding a bike and swimming are low-impact aerobic exercises. Other activities to consider include yoga or tai chi, both of which help with balance and stress reduction.
Exercise Tips
If you are not used to exercising, start slowly. You can try warming up your muscles by applying heat to them before your start. A warm shower, hot packs or warm towels could be applied for 20 minutes beforehand. By moving your joints gently to warm up, you could try some range-of-motion exercises for a few minutes before moving on to strengthening or aerobics. Use slow and easy movement when exercising. Take a break if you start to feel pain. Slow down if your joints become inflamed or red. If your soreness after exercising lasts longer than two hours, you may be exercising too strenuously. Consult with your doctor about what amount of pain is normal when you are exercising to cope with arthritis pain.
