Healthy Considerations » Arthritis » Exercise And Arthritis

Exercise And Arthritis

February 23rd, 2007 | Add a Comment

Investing a little time in weight-bearing, low-impact exercise and a stretching plan can help you stave off arthritis pain. Strong muscles help protect the joints from wear and tear, and movement keeps joints flexible. This is why you should make a quest for fitness, even if you’re 50 years and over.

While preventing arthritis is not an exact science, physicians have discovered a few ways to help reduce your risk. Here’s what they’ve come up with:

1. Do Not Weight Around

The single most important measure an overweight person can take to prevent osteoarthritis of the knee is to lose weight. Extra weight adds additional stress to your knees. If you’re 10 pounds overweight, for example, you put 60 pounds per square inch of extra pressure on your knees every time you take a step. That extra pressure can slowly but surely erode the cartilage in your knees, leading to arthritis. In the study, overweight women who lost 11 pounds or more over a 10-year period decreased their risk of developing osteoarthritis of the knee by 50%.

2. Stretch Those Muscles

Any kind of stretching is good as long as you do not bounce, which can lead to a muscle pull. Try to hold a slow, steady stretch for 15 to 20 seconds, then relax and repeat. It’s best to stretch before any exercise, especially running and walking. But it’s also a good idea to stretch each day. Ask your doctor to teach you stretches that focus on potential arthritis trouble spots, such as the knees or the lower back.

3. Walking Is Always The Best Exercise

Take a good long walk at least three times a week or participate in a step-aerobics or low-impact exercise routine for maximum results. There is no proof that running is bad for the joints, but remember, it may aggravate an injury if you already have one. Remember to check with your doctor before starting a new exercise program.