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
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?