Selena Deleon – THE WORKOUT EXERCISE IS very important for everyone, but it is especially important for people who are suffering from arthritis. However, if you are afflicted with any form of that disease or any joint injury for that matter, running, aerobic dance and most team sports are probably out of your league. But it doesn't mean that you can't be physically active. Here are some exercises that will help you to strengthen your joints:
Ride a bicycle. Unlike playing tennis or squash, running, aerobic dancing and other similar activities that can be taxing on the joints, bicycling is gentler on your joints and can be done by people of all ages.
Use the elliptical machine. If you have access to an elliptical machine at home or at your gym, this is an excellent choice for getting an aerobic workout, without putting excess strain on your joints or your back.
Walk. Walking is actually one of the best all-round exercises. Walking offers several advantages over other forms of exercise. It can be done almost anywhere, it can be done almost anytime, it costs nothing, and it has the lowest rate of injury of any form of exercise. Conditioning benefits from walking improve dramatically if you increase the pace to faster than three miles per hour (20-minute mile) or if you start walking on an incline.
Developing a good walking workout is a matter of stepping up your pace, increasing your distance and walking more often. You can burn an average of 66 calories per mile when walking three miles per hour, but 124 calories per mile when you increase the pace to five miles per hour (12-minute mile). Set it as a goal and gradually step up the pace to increase your cardiovascular endurance.
Stretch. Often overlooked or just plain neglected, performing stretching exercises are a vital way to strengthen your joints, keeping limber and feeling good at the same time. Fitness experts recommend doing at least one-half hour stretching two or three times a week, but every day is even better. Yoga and pilates are great low-impact exercises that induce relaxation, relieve tension, increase your flexibility and loosen your joints.
Swimming. Even if you can't swim, you can use the pool for an excellent workout to help to strengthen the joints. Aquaerobics and other resistance exercises such as leg lifts can be done very effectively in the water and are very easy on the joints. Each movement is done at a slow and controlled pace, which means that you won't jar or jerk the joints as other exercises can do. Water workouts can also help to heal and strengthen weak joints.
If you suffer from a joint injury or disease, staying active can help to improve your condition, your functional ability and allow you to maintain your independence for a longer time. If you have a history of arthritis in your family, then you can help to keep it at bay by remaining physically active.
Exercising may also help to reduce obesity, which can put more pressure on the joints and compound the problem. Having an injury or physical limitation doesn't mean that you are doomed to a sedentary lifestyle, experiment and find out what works best for you. Remember that in your case, low impact is the way to go. Once you find the exercise that is just right for you, you won't hesitate to get off the couch and begin a healthier way of life.
Selena DeLeon is certified professional trainer.
