Combat Arthritis With Exercise

Arthritis is derived from 2 Greek words: arthron means “joint,” and the second, itis, means “inflammation.”
There are 127 different types of arthritis.

Osteoarthritis is the oldest and most prevalent chronic disease known to humanity. It is a degenerative disease characterized by progressive loss of joint cartilage. The weight bearing joints are affected, meaning feet, hips and spine as well as digital joints of the finger, hands and toes. Factors are aging, repetitive impact, genetics and some biochemical processes.

Rheumatoid Arthritis is inflammation of the synovial membranes that line the inside of certain joints. Rheumatoid Arthritis involves many joints and even moves beyond the musculoskeletal system to other areas of the body. It is defined as a chronic multisystem inflammatory disease whose cause is unknown.

Benefits of Exercise
The benefits or exercise with arthritis is that it will prevent disability. The negative effects of immobility are:
1. Wasting (atrophy) of the muscles, tendons, ligaments and bones.
2. Weakness of muscles, ligaments, tendons and bones.
3. The development of contractures (a shortening or shrinkage of the muscles, tendons, ligaments and joint capsules that reduces the range of a joint’s motion and impairs mobility)
4. Degeneration of joint cartilage.
5. Greater risk of breaking a bone due to the loss of bone mass. (osteoporosis)

Exercise also relieves physical and psychological discomfort.
People with arthritis should avoid the development of contractures by keeping joints extended when sitting, standing and lying down. Daily range-of-motion exercises are also helpful.

The components of an exercise workout:
1. Range of motion and stretching exercises
2. Muscle strengthening exercise
3. Aerobic exercise

It is recommended that you work out 3 to 5 times a week with a certified trainer if you are not comfortable writing a safe and functional workout. Also, try not to workout 2 days in a row.
For arthritic patients, moderate-intensity aerobic exercise of longer duration is preferable to high-intensity for a shorter time.
Workouts of 30-45 minutes are ideal for most people with arthritis, but you should stop sooner if the exercise becomes painful.

Ondrea Di Fino
Wellbridge Personal Training