Arthritis & Movement

ARTHRITIS IS A COMMON CONDITION marked by joint inflammation and pain. Arthritis is characterized by joint inflammation and pain, can be debilitating, and impact one’s quality of life. Today we explore arthritis & the role of movement.

However, amidst the challenges arthritis poses, there is a powerful weapon at our disposal: movement. Engaging in regular physical activity and embracing an active lifestyle can significantly improve the symptoms of arthritis and enhance overall well-being.

This essay explores the importance of using movement to fight arthritis, discussing its numerous benefits and offering practical strategies for incorporating exercise into daily life.

“I don’t deserve this award, but I have arthritis and don’t deserve that either.”

― Jack Benny

Physical Activity, Mortality, and Healthy Aging

Physical activity is associated with decreased early mortality and a higher likelihood of healthy aging. The latter refers to living with intact cognitive and physical functioning.

For example, researchers analyzed nearly 4,000 individuals 60 years and older in Spain. Individuals self-reported physical activity (inactive; occasional; weekly; monthly) and 11 chronic conditions diagnosed by a physician.

At baseline, 43, 38, 14 percent, and five percent of participants had 0, 1, 2, and 3 or more chronic conditions, respectively.

Here are the relative risks of early mortality by the number of chronic conditions (compared with those with none):

Getting any level of physical activity was associated with a mortality reduction of up to nearly half. Those with three or more chronic conditions had the most risk reduction:

Virtually all older adults can benefit from physical activity. Even so-called leisure-time activity can promote health.

Moreover, physical activity can improve strength, mobility, flexibility, and fitness. As a result, your daily function can improve, helping you to maintain independence and reduce your fall risk. Finally, exercise is associated with improved cognition, including verbal memory and executive function. Many experience mood improvement, too.

Let’s turn to how physical activity can benefit those with arthritis.

1. Pain Management and Joint Function

The Mayo Clinic (USA) offers that movement is a potent pain management tool for people with arthritis. When we engage in regular exercise, it helps to reduce joint stiffness, increase flexibility, and improve overall joint function.

Physical activity stimulates synovial fluid production, nourishing the joints and enhancing their ability to move smoothly. By incorporating movement into our routine, we can experience reduced pain levels and improved joint mobility, allowing us to regain control over our bodies.

2. Strengthening Muscles and Protecting Joints

Muscle weakness often accompanies arthritis, leading to further joint instability and discomfort. However, targeted exercises can help strengthen the surrounding muscles, providing better support to the affected joints, according to the Arthritis Foundation.

Building muscle strength can alleviate joint stress, promote proper alignment, and prevent further damage. Strengthening exercises, such as resistance training and weight-bearing activities, can be tailored to individual needs and abilities, aiding the fight against arthritis.

3. Weight Management and Reduced Stress.

Maintaining a healthy weight is important for individuals with arthritis, as excess weight places additional strain on the joints. Regular physical activity, including low-impact exercises like swimming or cycling, helps manage weight by burning calories and improving metabolism.

Moreover, exercise has the added benefit of reducing stress levels, which can exacerbate arthritis symptoms. The release of endorphins during exercise improves mood and overall mental well-being, creating a positive cycle of reduced stress and enhanced physical health.

4. Prevention of Further Complications

Arthritis is not limited to joint pain alone; it can also increase the risk of developing other chronic conditions, such as heart disease and diabetes. However, we can mitigate these risks by incorporating movement into our daily lives.

Regular exercise helps maintain cardiovascular health, strengthens bones, and improves overall systemic function. By actively preventing further complications, we empower ourselves to take charge of our health and combat the long-term effects of arthritis.

Arthritis may present significant challenges, but by embracing the power of movement, we can effectively fight back and regain control over our lives.

Regular physical activity offers many benefits, including pain management, improved joint function, muscle strengthening, weight management, stress reduction, and the prevention of additional health complications.

By prioritizing movement, we can unlock the potential for a more active, fulfilling, and healthier life. So, let us rise above the limitations imposed by arthritis and embark on a journey of resilience and wellness through the power of movement.

Exercises for Those with Arthritis

Arthritis is a condition that causes inflammation and stiffness in the joints, making it challenging for individuals to engage in physical activity.

However, regular exercise is crucial for managing arthritis and maintaining joint flexibility, muscle strength, and overall well-being. Here are several safe exercises that can benefit those with arthritis:

1. Walking. Walking is a low-impact exercise that helps improve cardiovascular health and strengthen the muscles without putting excessive stress on the joints. It’s important to start with shorter durations and gradually increase the distance and pace over time.
2. Swimming. Swimming and water aerobics are excellent options for individuals with arthritis. The buoyancy of water reduces the impact on joints, providing a gentle and effective workout. Water exercises help improve the range of motion, strengthen muscles, and alleviate joint pain.
3. Cycling. Cycling on a stationary bike or outdoors is another low-impact exercise suitable for arthritis patients. It helps improve cardiovascular fitness, builds leg strength, and reduces strain on weight-bearing joints.
4. Yoga. Gentle yoga poses and stretching exercises can increase flexibility, improve balance, and promote relaxation. Yoga also focuses on deep breathing techniques, which can help manage pain and reduce the stress associated with arthritis.
5. Tai Chi. Tai Chi is a Chinese martial art involving slow movements and deep breathing. It helps improve balance, flexibility, and strength while being gentle on the joints. Regular practice of Tai Chi can also enhance mental well-being.
6. Strength training. Light resistance exercises using weights, resistance bands, or weight machines can help strengthen muscles surrounding the joints. It’s essential to start with light weights and focus on proper form to avoid joint stress. Working with a physical therapist or an exercise specialist can guide suitable exercises.
7. Range-of-motion exercises. These exercises involve moving each joint through its full range of motion to maintain flexibility and reduce stiffness. Examples include shoulder rolls, ankle circles, wrist stretches, and neck rotations. These exercises can be performed daily to alleviate joint stiffness.

Any movement, no matter the amount, can help. Mow the lawn, walk the dog, or rake some leaves.

I especially like exercises centered on body movement, including tai chi and gentle yoga forms. These physical activities can improve your posture and balance. Moreover, you may lower your fall risk.

Tips for Joint Protection

If you are in an exercise class, inform your teacher about your arthritis. The Mayo Clinic (USA) offers some tips to protect your joints.

First, start slowly. Overworking your muscles might make your joint pain worse. Second, please keep the impact low. Recumbent biking, elliptical trainer workouts, or water-based exercises are good for many.

Here are some other suggestions:

• Use heat. Heat can relax muscles and joints and muscles and lower pain levels before exercise. Deliver the heat with warm towels, hot packs, or a shower. The temperature should be warm, not very hot. Aim for approximately 20 minutes.
• Move gently. To warm up, please move your joints gently. I do five to ten minutes of range-of-motion activities before transitioning to strengthening or aerobic exercises.
• Go slowly. Use easy and slow movements. If you feel pain, please take a break. Sharp pain and pain worse than the usual joint pain could signal a problem. Also, slow down if you see swelling or redness in your joints.
• Ice afterward. Use ice on your joints for up to 20 minutes after your activity. This maneuver can be particularly important if you have swollen joints.

Listen to your body. Don’t push too hard. Build up slowly. Add more and harder exercises as you get stronger.

Don’t Overdo

If I have not recently been active, I experience stiffness and discomfort after exercising. However, if the pain lasts over two hours post-exercise, you might be overdoing it.

Talk to your healthcare provider about when pain might signal something more serious.

For those with rheumatoid arthritis, please ask your healthcare provider whether to exercise during flares. Range of motion exercise can provide some relief for many. Some prefer water-based exercise. Movement during flares often provides relief.

Finally, the Arthritis Foundation offers some online videos about exercise:

Your Exercise Solution | Arthritis Foundation

www.arthritis.org

Finally, here are the US Centers for Disease Control recommendations:

• Walking, biking, swimming, and water activities are all good non-drug ways to ease arthritis pain and are safe for most adults. These forms of exercise can also improve joint function and improve mood.
• Urge 150 minutes per week. Those with arthritis should be moderately physically active for 150 minutes per week.

Key points — Arthritis Avengers: Embrace the Power of Movement

Question. Can physical activity help those with arthritis?

Findings. However, regular exercise is crucial for managing arthritis and maintaining joint flexibility, muscle strength, and overall well-being.

Meaning. Adults with arthritis can decrease pain and improve function by about 40 percent by being physically active.

The information I provided in this blog is for educational purposes only and does not substitute for professional medical advice. Please consult a medical professional or healthcare provider for medical advice, diagnoses, or treatment. I am not liable for risks or issues associated with using or acting upon the information in this blog.

Thank you for reading “Arthritis & Movement.”