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Living Better with Arthritis
Living with arthritis can be challenging at times—you find you cannot do the things you want to do, because your joints do not have the proper range of motion to complete the task. In order to be able to do certain things, you should start an exercise plan, concentrating on range of motion and muscle strengthening. Strengthening muscles can help relieve some of the stress on the joints around the muscles.
Before starting an exercise program, you should consult with your doctor to make sure you are doing the proper type of exercises for your condition. Start out easy with simple stretching exercises. Only stretch as far as the pain range of motion allows. Stretch for 10 to 15 minutes prior to doing any endurance and muscle strengthening exercises. After exercising, you should also cool down by doing stretches for 5 to 10 minutes.
If your doctor has recommended any special dietary measures, make sure you stick to the recommended diet. If medication has been prescribed, take the medication as directed. With diet and exercise, you may be able to control arthritis pain, which will then allow you to do tasks you otherwise would not be able to do.
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Exercises for Osteoporosis
A person not only needs calcium and vitamin D for healthy bones, but exercise, too. Weight-bearing exercises for osteoporosis help prevent bone loss. The bones most likely to break are the spine, hip and the radius (a bone in the forearm). Putting loading forces on certain sites gives these bones a great workout. The load-bearing exercises compress and extend the muscles around these bones and create a loading force, helping to strengthen the bones.
High-intensity resistance training gives a person more bone mineral density than low-intensity resistance training. Exercise, such as casual walking, doesn’t provide enough force. Other than weights, high-intensity exercises include running, jumping and high-impact aerobic dance for at least 20 minutes three times or more per week.
Find more high-intensity resistance training exercises here: http://www.lhj.com/health/fitness/exercises-for-osteoporosis/
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Arthritis Pain Management
Arthritis is a condition that causes pain and swelling in and around the joints. Exercising can help with pain management, as it strengthens the muscles around the joints. In addition to any medications prescribed by a doctor for pain management, ask your doctor about a referral to a physical therapist. The physical therapist can help you put together an exercise plan to best benefit the type of arthritis you have.
Exercises can start with stretching, then graduate into endurance and strength training exercises. If you cannot handle endurance exercises such as biking and walking, ask about a water exercise program. Water exercises still give you range-of-motion exercises, but the buoyancy of the body in the water reduces stress on painful joints.
At least 50 percent of people with arthritis also have heart problems, are overweight or are diabetic. Exercising can help with strengthening the heart and weight loss. Weight loss will, in turn, help with heart problems and will help control diabetes.
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Rheumatoid Arthritis Pain
Rheumatoid arthritis pain can be managed by avoiding stress on the joints. Since arthritic joints cannot tolerate a lot of stress, pulling, pushing and twisting can be painful. According to the Mayo Clinic, there are ways to manage rheumatoid arthritis pain:
1. Each day, move each joint through its full pain-free range of motion. Some days, you may be able to move the joint further than others. Take care not to make any sudden jerking or bouncing movements.
2. Pay attention to the types of pain you feel. Know the difference between the discomfort of rheumatoid arthritis pain and the pain felt from overusing the joint. If you notice that you feel pain from overuse, in the future, avoid the actions that caused that pain. Try to figure out a way to modify the action, so the task can still be completed.
3. If the rheumatoid arthritis is in your finger joints, watch how you use your hands. Avoid putting your fingers in stressful positions, such as positions that push your fingers towards your little finger or any task that requires prolonged gripping or pinching. A good example is brushing crumbs off a table. Use the side of your hand instead of brushing with the palm of your hand flat on the table.
4. Watch body position. Work surfaces should be 2 inches below the bent elbow. Have good back and foot support when sitting. Use wrist and forearm supports for long periods of typing. Increasing the height of the chair decreases stress on hips and knees, as it is easier to stand up from a higher sitting position.
5. When you have a choice of joints to do a certain task, use the strongest joint. Carry things on the palm of your hand, instead of between the fingers and thumb. For larger items, use your forearm to balance and support heavier and larger items.
6. Do not allow joints to become stiff. If you are writing, flex your hands every 10 to 15 minutes. For long car trips, at least once an hour, stop and stretch. If you are sitting at a computer all day or watching TV, get up every half hour and stretch.
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Arthritis Information
The term “arthritis” is a general term for over 100 different rheumatic diseases and conditions. The most common form is osteoarthritis. Other common forms are rheumatoid arthritis, fibromyalgia and gout. All of these conditions are present as pain, aching, stiffness and joint swelling (in and around joints).
Arthritis is more common for adults who are 65 and older, but it can affect people of all ages, including children. Women tend to suffer from one form or another of arthritis more than men (24.4 percent for women, 18.1 percent for men). Arthritis does not discriminate when it comes to racial and ethnic groups.
With almost 19 million adults in the United States reporting activity limitations, arthritis is the nations most common cause of disability. One in 20 persons aged 18 to 64 years report that arthritis limits their work.
Arthritis pain can be managed with exercise. More than half of the adults with diabetes or heart disease also suffer from some form of arthritis pain. Exercising not only helps to control arthritis pain, but makes a person healthier overall and can reduce risk of other conditions and disease.
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Arthritis Exercises
The best exercise you can do to help with arthritis is regular, moderate exercise. Regular, moderate exercise will reduce joint pain and stiffness and will help build stronger muscles around the joints. This increases flexibility and endurance.
Exercising to help control arthritis pain has a dual purpose—it also gives you more energy, allows you to sleep better, controls weight gain and promotes overall health by staving off osteoporosis and other disease.
When starting to exercise, start slow. Start with stretching and other flexibility exercises to improve range of motion. After stretching, you can move on to other endurance exercises and weight training exercises. If you are in too much pain to do endurance exercises such as biking or fast walking, start with a water exercise program. Yoga classes are good exercises, as is walking around the block, if you can start out with non-water exercises.
Before starting an exercise plan, you should check with your doctor. He can refer you to a physical therapist who can help you put together an exercise plan to fit your needs.
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