Exercising with Arthritis -Part 1
How Exercise can help you Combat Joint Pain and Stiffness
Believe it or not, exercise is helping people all over the world to win their battle against arthritis. That’s right, exercise has been found to be a critical element in combating joint pain and stiffness.
While many people with Arthritis think they should rest their muscles and joints, studies have shown this can increase pain, while a strength training program can help to control it2. Adderley and Miller found that people with osteoarthritis, who performed 30-45 minutes of aerobic exercise three times per week, benefited from a reduction in pain3.
How does improving your fitness help your arthritis?
When you move around, the cartilage in your joints and the muscles that surround them, act like shock absorbers. Inactivity can lead to this tissue weakening, leaving your joints less stable and more susceptible to damage. In conjunction with finding a healthy balance between rest, eating nutritional foods and adopting appropriate joint protection techniques, getting active can reduce your pain by:
- Strengthening muscles and cartilage to improve joint support and stability
- Minimising the risk of osteoporosis by keeping bone and cartilage healthy
- Off-setting biomechanical adaptations that can lead to joint aggravation
- Reducing your weight and consequently any excess load on your joints
- Increasing range of movement in your joints
- Giving you strength endurance and energy to combat fatigue and get through the day
- Developing a sense of well-being and confidence in your physical ability
What works?
When we talk about exercise we are not referring to running a marathon or swimming the Cook Strait. When arthritis threatens to immobilize you, any movement, no matter how small, can help. That’s because keeping your muscles and surrounding tissue strong, is crucial to maintaining support for your bones. Not exercising weakens those supporting muscles, making your bones more prone to damage1.
So how do you get started?
Your local health, recreation and aquatic centre offer a perfect environment for you to get started on your new active lifestyle. In some cases they even have specific programmes already in place. You can also contact your local hospital, doctor or Arthritis New Zealand Office (www.arthritis.org.nz) to find out about any programmes that may interest you. Alternatively, you could exercise in and around your own home, using a programme tailored to your needs (contact Pulse Personal Training) or following an instructional DVD. If a particular activity appeals to you, be proactive, ask your doctor whether it's right for you and if you get the all clear, give it a go!
By Hamish Abbie BPhEd, BComm, CHEK L1, XLR8 Coach, REPs
