The common reaction and symptom of arthritis is joint inflammation, and although movement can be limited there are some hard facts to consider when dealing with clients as well as your own personal ailment of arthritis.
There are over 100 different forms of arthritis including rheumatoid, which is auto immune, osteoarthritis as well as gout which affects the big toe. Whichever the condition these 5 facts go without saying will help over time to keep control of the condition.
1) An equivalent combination of moderate and vigorous activity will help with bone density, strength and balance to prevent falls as well as breaks.
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Exercise 3 times a week if possible.
2) Types of exercises that can help always start with low impact type of exercises and work your way up.
In times of flair ups take a step back.
Low-impact aerobics activities including brisk walking, cycling, swimming, water aerobics, gardening, group exercise classes, and dancing.
Muscle-strengthening exercises including calisthenics, weight training, and working with resistance bands. These can be done at home, in an exercise class, or at a fitness center.
Balance exercises including walking backwards, standing on one foot, and tai chi. If you are at risk of falling, balance exercises are included in many group exercise programs.
3) Modify activity when arthritis symptoms increase.
Some movement is better than none and when flair up occur stay on top of your prescriptions if any and/or anti-inflammatory medications.
Hire a professional with experience may also help with modifications and will aid in keeping you motivated on the days that flair ups do occur. Sticking to low impact type activities at this time will help.
Doing proper warm ups and cool downs will help as well. Keeping good circulation will help with inflammation and proper nutrients
4) Diet. Being strict with foods will help reduce flair ups in conjunction with an exercise program.
Talking with your dietician or health care specialist and making a list what not to eat or what to eat on occasion will also help manage pain and keep you moving. Don’t forget the omega’s!! Keeping lean will also help with keep joints happy.
5) Stretching and Range of Motion exercises will help maintain proper joint function and keep you flexible in the long run will also keep joints preserved and less likely to get injured as well.
So there you have it. Simply put. Moderate and vigorous activity 3x a week; low impact, muscle strengthening and balance type activities; diet, modify; stretch and keep on meds when needed will all help maintain joint function, reduce pressure on those joints keep your =bones and tissues strong and keep your heart and endurance.