You might exercise to improve function, gain strength or slim down. Whatever your reason, “setting a goal can give you focus, confidence and motivation,” says Hannah J. Bennett, a physical therapist with Baylor Scott & White Sports Medicine and Rehabilitation in Round Rock, Texas.
But how can you tell if your workouts are working? The key is making realistic and specific milestones. “Check your progress regularly,” says Bennett. Seeing results can provide motivation – or signal that it’s time to switch things up. Here are four common fitness goals and how to track them.
Continue reading Use Goal Setting to Motivate Your Arthritis Workout
Whether by plane, train or car, travel can be a pain – literally. Especially if you have inflammatory arthritis or osteoarthritis. Less oxygen and nutrients reach your joints, which contributes to pain and stiffness. “Sitting for long stretches slows your circulation,” says Lisa M. Higginbotham, an occupational therapist and clinical rehab manager at a Cleveland Clinic hospital in Ohio.
Sluggish circulation also raises the risk for swelling and potentially dangerous blood clots, she adds. Moving at least every hour keeps joints mobile. Plus, “contracting your muscles pumps blood back to the heart,” says Eric Robertson, PT, director of Kaiser Permanente Northern California Graduate Physical Therapy Education. These moves done while seated can also help:
Continue reading Arthritis Workout Moves On-the-Go
Research shows that people with knee pain have a 25% greater risk of falling than people without pain. It’s also been found that one in three older adults falls each year. Falls can result in severe injuries, such as hip fractures.
To reduce your risk of falling, improve your balance with exercises that build strength and flexibility, says rheumatologist Rob Keenan, MD, at Duke Medicine in Durham, North Carolina. Improving your response time – that is, how quickly you react to stop yourself from falling – also can help, explains Alexander Aruin, PhD, a professor of physical therapy and bioengineering at the University of Illinois at Chicago.
Here are four ways to improve your balance and response time.
Continue reading Don’t Let Knee or Hip Pain Make You Unsteady
The popular childhood pastime hula hooping is back as a hot fitness trend. The workouts use heavier hoops – weighing one to five pounds – in fun routines set to music, says Joanne Wu, MD, a physical rehabilitation physician at Unity Spine Center in Rochester, New York, and owner of a wellness consulting company.
Although people with balance disorders shouldn’t try hula-hooping, the exercise is a gentle way to strengthen the core. In fact, Dr. Wu recommends it for her spine patients. “Hooping itself is a low-impact exercise that’s gentle on the joints,” says Dr. Wu. “It builds balance and strength, especially in the core and legs.”
Continue reading Mix Up Your Arthritis Workout With Hula Hooping
“Building muscle supports and protects joints, which can increase mobility and reduce stiffness and soreness,” says Stanley Wainapel, MD, at Montefiore Medical Center in New York City. Research in The Journal of Rheumatology found that people with knee arthritis experienced 42% less pain and 44% more physical function after four months of strength training. Get started with one of these, watch videos and use Your Exercise Solution to learn about exercise modifications specific to your needs.
Continue reading Strength Training for People With Arthritis
If your hip or knee arthritis makes you feel unsteady and worry that you’ll fall, your instinct probably is to avoid risks. You might not feel confident walking far or doing much physical activity. But to become steadier and reduce your risk of falling, you have to overcome those worries and be more active – safely.
Continue reading Reduce Your Risk of Falling: Move More
When it hurts to get out of a chair, running and jumping are probably the last things you would consider doing. In fact, these high-impact movements are often considered risky for arthritic joints; they apply a jolt of force that may lead to pain. But recent research reveals that some impact in some cases may actually be good for joints.
Continue reading Impact Exercises Could Possibly Help Arthritis
Science shows that balance training has big benefits for people with arthritis and related conditions.
Continue reading Balance Exercises for Arthritis
Finding the energy and time to work out is tough enough when you’re not traveling, so it’s no surprise that exercise can go off the rails when you’re on the road. With some planning, you can fit it into any trip, says Brian Housle, an exercise physiologist and fitness director at Duke Diet and Fitness Center in Durham, North Carolina. Here’s how.
Continue reading Get Your Arthritis Workout In While Traveling
Exercising in a pool is one of the best things you can do to aid your mobility and boost your fitness.
Continue reading Which Temperature Is Best for Your Water Workout?