Exercising with Arthritis - Part 2
How to Introduce Regular Activity into your Routine
So you have decided to get out and get active, but where do you start? Here are a few guidelines on taking your first steps in incorporating exercise into your daily routine:
1) Check with your doctor first
Contact your doctor or therapist and ask how you can incorporate exercise into your current treatment plan. With some guidance and an understanding of how your body will respond to certain activities, your exercise plan will get you maximum results with minimum aggravation.
2) Find an aerobic activity that suits you
Aerobic exercise can help improve circulation, reduce weight, maintain bone mass and increase joint mobility, not to mention increasing overall energy levels to help you get through the day.
The type of aerobic activity that best suits you depends on your arthritis and the joints it affects. Ideal activities are those that avoid putting excessive load and stress on your joints through impact and aggressive changes in direction. Activities such as walking, swimming, cycling, rowing and aqua-aerobics all allow for smooth, controlled movement2.
Try to build up to 20-30 minutes of aerobic exercise three times a week, but be mindful not to over-train. If you find this is too much for your joints, then you can always split this time into 10 minute blocks. Whatever you choose to do, remember to have fun doing it!
3) Start Flexibility Training
Improving and maintaining your range of motion through flexibility training is an integral part of any programme. Developing your flexibility will relieve stiffness by improving blood flow and reducing muscle tension around your joints. Activities such as yoga and tai-chi are perfect for achieving these goals as is a Stretch Programme tailored to your individual needs.
4) Give Resistance Training a shot
Developing muscle strength and endurance will have you feeling stronger and more able to sustain activity for longer. A supervised Resistance Training Programme is ideal for extending your range of movement in a controlled environment and strengthening muscles so they can better support and protect your joints. Remember to tell your trainer about your condition so as to avoid any movements that may incite pain.
Swiss Ball Training is a perfect place to start as it is not only fun but will challenge you in ways you couldn’t imagine (read Benefits of Swiss Ball Training). Using your own body weight, Swiss Balls hone your sense of body awareness, balance and co-ordination, reducing your chances of subsequently injuring yourself in an awkward movement or fall.
Depending on your condition, a Resistance Training Programme should encourage functional movements that have a high carry over to your regular daily activities. This will allow you to focus on moving with strength, control and confidence. A combination of a smooth, continuous exercise and a programme designed with your specific needs in mind, can help reduce your pain and protect you from further joint damage2.
By Hamish Abbie BPhEd, BComm, CHEK L1, XLR8 Coach, REPs - 15/11/07