You should exercise. Sound familiar? I know. I hear you loud and clear. You woke up this morning in pain. Trying to muster enough energy to even get out of bed felt impossible. And getting ready for your day felt like you just ran a 5K. I get it. I have arthritis, too, and I know what you’re thinking. “Wait, didn’t I just wake up? I should have more energy than this! What did I do in my sleep to feel this exhausted? Oh, that’s right. I didn’t sleep well. My ‘pain-somnia’ kept me from getting any good sleep. So now you’re telling me to go exercise? Ugh. That’s supposed to help my arthritis pain?”The short answer: YES! The truth is, an ever-growing body of research shows exercise is one of the best ways to treat our arthritis. But for those of us living with it 24/7, it can be one of the last things we want or even feel able to do. Been there, done that, going through it all over again. As a patient, I know how hard it is to get moving when I have pain. As an occupational therapist, I know how hard it is to get someone motivated to get moving, and I understand how staying physically active can make a huge difference to our health.
Want to make the most of yourworkout? Fuel up with the right foods.“What you eat and drink can affect howyou feel and how quickly you recover,”says Sonya Angelone, a San Francisco–basedregistered dietitian who works withathletes. Here’s her advice on what to havebefore, during and after exercise.Continue reading Best Foods to Eat Before, During and After Your Exercise Routine→
While stretching is an important part of any workout, fitness studiosknown as stretching gyms make it the focus. Stretching instructors helplengthen and loosen muscles, either working one-on-one with clients andphysically adding gentle pressure to deepen stretches, or by guiding a classthrough a series of stretches with props, such as foam rollers and bands.
“There’s no question that stretching benefits people with arthritis,”says Cory Feger, a physical therapist in Louisville, Kentucky. “Itimproves range of motion, lubricates joints and increases blood flowto muscles.” But are these new gyms and classes safe for people witharthritis? While they can be useful, Feger recommends proceedingwith caution. Here’s how:
ASK INSTRUCTORSABOUT THEIR QUALIFICATIONS.What’s theirbackground and experienceworking with peoplewho have arthritis? Manyinstructors are personaltrainers, massage therapistsor yoga instructors butmay not have experiencewith arthritis or chronicpain patients.
ALWAYS WARMUP FIRST. This allowsdeeper stretches for alonger period of timeand decreases the risk ofinjury. Get moving withlight exercise, such aswalking. Or do dynamicstretches, such as legswings and arm circles,which prepare your bodyfor specific movements.
GO AT YOUROWN PACE. Don’t tryto keep up with everyoneelse in a class. “Youdon’t want to overdo it,”says Julie Jasontek, aphysical therapist andsupervisor of rehabilitationservices at Mercy Healthin Cincinnati. This maylead to an injury, such asa strained muscle.
AVOID BOUNCING.To lengthen muscle fibersand increase flexibility,hold each stretch for 10 to30 seconds, then release and repeat. These arecalled static stretches.
DO STATICSTRETCHES AFTERWORKING OUT.After exercise, musclesare warmed up. Stretchingalso boosts circulation.As part of a cooldown,it also lowers your heartrate, which may helpaid recovery.
DON’T PUSH TOOHARD. Mild discomfort isnormal, but stop if you feela sharp or intense pain.
MAKE IT A REGULARHABIT. To increaseflexibility, stretch at leastfive times a week.
You’ve heard this before, but it bears repeating: One of the best things you can do for arthritis is to loseexcess weight. According to the Centers for Disease Control, two out of three adults with arthritis are overweight or obese. Research shows that while diet and exercise combined are most effective for dropping pounds, dieting alone helps more than exercise alone. No one’s saying it’s easy, but evidence shows it pays off. Here’s how it can help.Continue reading HOW SHEDDING SOME POUNDS HELPS ARTHRITIS→
Buying into some commonly held fitness beliefs may keep you from making the most of your workouts – or even lead to injury. Experts debunk six persistent myths.Continue reading 6 Fitness Myths Busted→
Getting out of bed when you have arthritis can produce a chorus of creaks and pops. Morning stiffness is an all-too-common symptom of rheumatoid arthritis (RA), psoriatic arthritis (PsA) and osteoarthritis (OA). Continue reading Your Arthritis Morning Routine→
You’ve heard this before, but it bears repeating: One of the best things you can do for arthritis is to lose excess weight. Research shows that while diet and exercise combined are most effective for dropping pounds, dieting alone helps more than exercise alone. No one’s saying it’s easy, but evidence shows it pays off. Here’s how it can help. Continue reading How Shedding Pounds Eases Arthritis Symptoms→
You have a list of tips and self-management tricks in your arsenal. But maybe there’s that one you know will make you feel good. We asked our readers and followers “What is your No. 1 self care habit?” Here are their answers. Continue reading You Said It: Never Fail Self Care Habit→
When it comes to exercise, sometimes less is more. Research suggests a workout that’s just 15 minutes can pay off – if you do it right. These workouts often involve high-intensity interval training (HIIT) – short bursts of hard effort, which have been shown to burn more calories than the slow and steady approach, says Matt Likins, an orthopedic physical therapist and partner of 1st Choice Physical Therapy in Michigan.