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Healthy Lifestyle helps Arthritis
Make a “Joint Effort” to Beat Arthritis
            By Jessica Lynn
            H3I Director of Lifetime Fitness
 
 
Feeling stiff?  Feeling weak or limited as you go about your daily routine?  Do you feel arthritis knocking on the door -- or has it already made a home in your knees, hips, and back?  If so, make a “joint effort” and kick it to the curb with an active lifestyle!
Arthritis is defined as the inflammation of a joint.  The most common form is osteoarthritis: a progressive loss of cartilage, the substance covering the ends of your bones, resulting in “bone on bone” grind.  A less common form is known as rheumatoid arthritis: the inflammation of the inner linings of the affected joint.
Battling arthritis requires a combination of fitness activities.  As always, check with your physician before beginning.  Ask for suggestions on the isometric (no joint movement) and isotonic (movement within the joint) exercises that will be the most beneficial for you.  A well-rounded program including cardio, strength, and flexibility will give you the best chance of preventing and/or controlling arthritis pain:
 
  • Cardiovascular exercise increases circulation, carrying nutrients throughout your body and providing a warming sensation in the affected areas.  As long as there’s no discomfort, incorporate as much walking into your program as you can.  On bad days, try low-impact options like swimming or biking.  Regardless of the exercise, it’s important to start slowly and build up over time.  It may be necessary to begin with just a few minutes, 3 times a day, until you progress to a single 20+ minute session on most days of the week.
 
  • Strength training improves the muscular fitness surrounding the affected joints.  The stronger muscles then share a greater portion of the activity load and decrease the stress on the joints.
 
  • Flexibility training also increases circulation to the joints and muscles, as well as helping to prevent stiffness and scar tissue from forming.
 
Incorporating daily exercise into your lifestyle can also help prevent other complications, like knee or hip replacements and even osteoporosis.  As you can see, there are many reasons to exercise!  The Institute offers a wide variety of “joint-friendly” fitness sessions, many in the pool.  Try a few on your next visit:
 
  • Dynaband  (on chair/bench)
  • Body Sculpting (on chair/bench)
  • Abs/Low Back
  • Open Gym (indoor circuit using Nu-Step, recumbent bikes, elliptical trainers)
  • Water Fitness
  • Water Walk/Jog
  • Off the Deep End
  • Cardio Resistance
  • Nautical Noodle
 
 
 
“If you want to form a new habit, work hard.  If you want to break a bad habit, work harder.” -- Marie T. Freeman


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