Why is exercise important for those with Osteoarthritis?
Osteoarthritis is a degenerative joint disease that targets such areas as the neck, lower
back, knees, hips, and fingers. Approximately 70 percent of people, 70 years of age or
older have been diagnosed with this disease. It is the most common form of arthritis. It
is also one of the most common reasons people limit their physical activity.
Symptoms such as pain, stiffness, fatigue, and fear of harming oneself often cause the
patients to avoid exercise. Ironically, being inactive can actually increase arthritis
problems. By establishing an appropriate exercise program that fits an individual's goals
and abilities, fitness, muscle strength, and flexibility can all be improved. |
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What types of exercise are beneficial and safe?
There are three major types of exercise (aerobic fitness, muscle strengthening, and
stretching) and each play an important role in improving general health and reducing the
disabling symptoms associated with arthritis. It is important to consult with a physician
before beginning any type of exercise program.
Daily flexibility exercises help to maintain and even improve range of motion and
reduce the chance of injury. Any type of stretching should be done slowly, gently, and at
a very low intensity. It is important to only stretch to the point of feeling tension,
never to the point of pain. Improving flexibility not only reduces the pain associated
with arthritis, but also improves the individual's ability to perform daily activities.
Muscle conditioning increases the strength of the muscle around a joint and, as a
result, helps to decrease the pain associated with that joint. Muscle strengthening
exercises are more vigorous than stretching exercises and should only be performed every
other day. These exercises are designed to force the muscles to work harder than usual
and, over time, increase muscular strength and endurance. Lifting the weight of an arm or
leg against gravity, working with resistance bands, or using weight machines are all
examples of exercises that improve muscular fitness.
Aerobic (cardiorespiratory) exercise improves heart, lung, and muscle function. It
includes any rhythmic activity that involves the large muscles of the body (thighs, chest,
trunk, etc.) in repetitive movements. Walking, swimming, bicycling, mowing the lawn,
raking leaves, playing golf, or even walking the dog are all examples of aerobic
activities. To see the benefits from aerobic exercise, it should be performed for 30
minutes on most days of the week. However, the American College of Rheumatology states
that these 30 minutes can be accumulated in three 10 minute sessions without losing any
benefits. These shorter sessions may be more appealing to those suffering from arthritis.
The importance of aerobic exercise, for those with and without arthritis, cannot be
stressed enough. Not only does it benefit the heart, lungs, and muscles, but aerobic
exercise also improves mood, general health, and helps to control weight . |
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Who should one contact if one has doubts about exercising?
It is important to talk to a physician and explain, in detail, the exercise program you
are planning. A physician will help to set parameters as to what types of exercises are
appropriate and what types could cause injury.
Osteoarthritis can be a very painful, frustrating disease. Physical activity can
reduce pain, increase range of motion, and improve an individual's overall quality
of life. While starting and maintaining a regular exercise
program is difficult, the benefits gained are worth the effort. |
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