[FONT="]Exercise:[/FONT]
[FONT="] [/FONT]
[FONT="]For people with arthritis, exercise is especially advantageous in regard to the joints. Moving[/FONT]
[FONT="]the joints daily helps to keep them fully mobile. Added joint support is achieved by[/FONT]
[FONT="]strengthening the surrounding muscles. Also, joint movement transports nutrients and waste[/FONT]
[FONT="]products to and from the cartilage, the material which protects the ends of the bones. The[/FONT]
[FONT="]benefits of exercise include the following:[/FONT]
[FONT="]_ Increases energy levels[/FONT]
[FONT="]_ Helps develop a better sleep pattern[/FONT]
[FONT="]_ Helps with weight control[/FONT]
[FONT="]_ Maintains a healthy heart[/FONT]
[FONT="]_ Increases bone and muscle strength[/FONT]
[FONT="]_ Decreases depression and fatigue[/FONT]
[FONT="]_ Serves to improve self-esteem and self-confidence[/FONT]
[FONT="] [/FONT]
[FONT="]Exercise and Arthritis: Types of Exercise[/FONT]
[FONT="]
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[FONT="]
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[FONT="]
[/FONT]
[FONT="]Range-of-motion Exercises[/FONT]
[FONT="]
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[FONT="]
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[/FONT]
[FONT="]Range-of-motion exercises are gentle stretching exercises which move each joint as far as[/FONT]
[FONT="]possible in all directions. These exercises need to be done daily to help keep joints fully[/FONT]
[FONT="]mobile and prevent stiffness and deformities. ROM (range-of-motion) exercises are especially[/FONT]
[FONT="]important for arthritis patients, who because of intense inflammatory pain tend not to want to[/FONT]
[FONT="]move painful joints. It is the notion of some people that normal daily activities take joints[/FONT]
[FONT="]through their full range-of-motion but this is not the case. Normal daily activities, such as[/FONT]
[FONT="]housework, dressing, bathing, and cooking, are not a substitute for ROM exercises.[/FONT]
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[FONT="]Strengthening Exercises[/FONT]
[FONT="] [/FONT]
[FONT="]Strengthening exercises help increase muscle strength. Strong muscles help to support the[/FONT]
[FONT="]joints, making the joints more stable, and helping a person move more easily and with less[/FONT]
[FONT="]pain. The two types of strengthening exercises are isometric and isotonic.[/FONT]
[FONT="]_ Isometric exercises involve tightening the muscles, without moving the joints. These[/FONT]
[FONT="]exercises are especially useful when joint motion is impaired.[/FONT]
[FONT="]_ Isotonic exercises involve strengthening the muscles by moving the joints.[/FONT]
[FONT="] [/FONT]
[FONT="]Endurance Exercises[/FONT]
[FONT="] [/FONT]
[FONT="]Endurance exercises are physical activities that bring your heart rate up to your optimal target[/FONT]
[FONT="]level for at least twenty to thirty minutes. The target heart rate is computed based on age and[/FONT]
[FONT="]physical condition. These exercises, by raising the heart rate, improve cardiovascular fitness.[/FONT]
[FONT="]These exercises should be performed at least three times a week to enhance effectiveness.[/FONT]
[FONT="]Many arthritis patients who do endurance exercises:[/FONT]
[FONT="]_ Increase physical strength[/FONT]
[FONT="]_ Develop a better mental attitude[/FONT]
[FONT="]_ Improve arthritis symptoms[/FONT]
[FONT="]Not all arthritis patients are able to perform endurance exercises however. For example,[/FONT]
[FONT="]patients with long-term rheumatoid arthritis and left with functional limitations will be unable[/FONT]
[FONT="]to do this type of activity. Endurance exercises for arthritis patients need to be chosen[/FONT]
[FONT="]carefully to avoid joint injury.[/FONT]
[FONT="] [/FONT]
[FONT="]Exercise Choices[/FONT]
[FONT="] [/FONT]
[FONT="]People with arthritis should always discuss their exercise plans with a doctor. There may be[/FONT]
[FONT="]many exercises that are off-limits for people with a particular type of arthritis or when joints[/FONT]
[FONT="]are swollen and inflamed. The amount and form of exercise recommended for each individual[/FONT]
[FONT="]will vary depending on:[/FONT]
[FONT="]_ Type of arthritis[/FONT]
[FONT="]_ Joints involved[/FONT]
[FONT="]_ Levels of inflammation[/FONT]
[FONT="]_ Stability of joints[/FONT]
[FONT="]_ Joint replacements[/FONT]
[FONT="]_ Other limitations[/FONT]
[FONT="] [/FONT]
[FONT="]Exercise choices for people with arthritis may include:[/FONT]
[FONT="] [/FONT]
[FONT="]_ Walking - Walking can be an excellent exercise choice. Walking helps build strength and[/FONT]
[FONT="]maintain joint flexibility, aids in bone health and reduces the risk of osteoporosis.[/FONT]
[FONT="]_ Tai Chi - The practice of Tai Chi is a gentle martial arts exercise with origins in ancient[/FONT]
[FONT="]China. While performing fluid and flowing circular movements, those with arthritis can relax,[/FONT]
[FONT="]maintain mobility and improve range of motion.[/FONT]
[FONT="]_ Yoga - Yoga can provide pain relief, relax stiff muscles and ease sore joints. Yoga with it's[/FONT]
[FONT="]controlled movements, pressures, stretches and deep breathing relaxation, can also provide[/FONT]
[FONT="]needed range of motion exercise. Use caution when disease activity is flaring and avoid[/FONT]
[FONT="]excess torque or pressure on the joints.[/FONT]
[FONT="]_ Water exercises / Swimming - Warm water exercise is an excellent way for those with[/FONT]
[FONT="]arthritis to build up strength, ease stiff joints and relax sore muscles. The water helps support[/FONT]
[FONT="]the body while the joints are moved through the full range-of-motion. The buoyancy of the[/FONT]
[FONT="]water places less stress on the hips, knees, and spine.[/FONT]
[FONT="]_ Bicycling / Cycling - Cycling, both indoor and outdoor, may provide a good low impact[/FONT]
[FONT="]exercise option. Cycling as an exercise, can be either freestanding or stationary. Cycling[/FONT]
[FONT="]equipment can be adjusted and adapted for many of the limitations imposed by arthritis.[/FONT]
[FONT="]_ Running / Jogging - Running may still be good exercise for those with arthritis if they run[/FONT]
[FONT="]on softer surfaces. Walking or more gentle forms of exercise may be a better option for people[/FONT]
[FONT="]with arthritis in their lower extremities. Research indicates, contrary to popular belief, that[/FONT]
[FONT="]running does not cause osteoarthritis in those with normal, uninjured knees.[/FONT]
[FONT="][/FONT][FONT="][/FONT]
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