What are the top 7 exercises for arthritis suffers?
Sonia Jones ND from the Haven Spa and Health Clinic
Arthritis sufferers are being told they must exercise – and this can be a daunting thought when you are in so much pain, and full of stiffness and so tired from the lack of sleep, because the pain and discomfort keeps you awake half the night.
You certainly can’t do any high impact exercise.
However, there are plenty of low impact exercises that have helped a lot of people to ease their pain, reduce their stiffness, given them more balance and stability. As the body relaxes less pain is experienced and you are able to sleep better, which makes the whole day look so much better.
Exercises in the pool - helps arthritis sufferers. Do your exercises in the water is easier on your joints,the water’s buoyancy supports your body’s weight which reduces stress on the joints and minimizes pain. But you still need to be careful to not over do things at first. You can walk in the shallow end of the pool, especially if you find walking normally to painful. Not everyone has access to a pool.
You do need to bear in mind that exercising, swimming and walking in water is not bone-building exercises.
Yoga actually began more than 3,000 years ago in India. The word yoga is Sanskrit (one of the ancient languages of the East). It means to “yoke,” or unite, the mind, body, and spirit.Yoga includes physical movement, and certain lifestyle practices. Training your mind, body, and breath correctly is fundamental. The physical part of the yoga lifestyle is called hatha yoga. Hatha yoga focuses on poses. A person who practices yoga goes through a series of specific poses while controlling his or her breathing. Some types of yoga also involve meditation and chanting. It has been noted to improve your flexibility, strength, balance, and stamina. In addition, many arthritis sufferers who practice yoga say that it reduces anxiety, pain, and stress, improves mental clarity, and even helps them sleep better.
Pilates can easily be tailored to your individual needs, contracting muscles without moving joints can be useful when joints are inflamed. Then there is the movement of both muscles and joints helping to build strength and mobility. Pilates like most exercises recommended in this article pays particular attention to breathing correctly.
For an arthritis sufferer there are what is called closed chain exercises, they put less strain on the joints, working muscles groups.
Callanetics once popular, very popular and well known is coming back with a program for people with arthritis type conditions.
“Callanetics is a unique program that works your muscles with very small and very intense pulses. It’s a technique that gets results because every movement is mindful and precise (each pulse moves less than an inch). The concept was invented in the 1980s, but these movements have truly “evolved” (with new progressions that incorporate spinal stabilization, pelvic floor engagement and Pilates elements). It has a very refined feel — quiet piano music, methodical instruction and lots of between-move stretches”.
Qigong is an ancient Chinese health care system that integrates physical postures, breathing techniques and focused intention. Qi pronounced chee means the life force. Gong pronounced gung means accomplishment. Qigong practice involves a posture, (whether moving or stationary), breathing techniques, and mental focus. The gentle, rhythmic movements of Qigong reduce stress, build stamina, increase vitality, and enhance the immune system. It has also been found to improve cardiovascular, respiratory, circulatory, lymphatic and digestive functions. It also creates a balanced life style, which brings greater harmony, stability, and enjoyment.
Tai Qi It is increasingly being recognized that regular exercise reduces pain, fatigue, and depression, especially through the ancient art of Tai Qi.
Tai Qi integrates mental and physical exercises to achieve a more complete, in-depth solution to the problems facing sufferers of arthritis and osteoarthritis. Gentle stretching and strengthening movements, exercises to increase the joints’ range-of motion, cardiovascular work, in conjunction with mental exercises.
Deep breathing and visualization exercises help evoke healing energy and spirituality to reduce inflammation and stress. The mind-body exercises for arthritis can be modified and performed on a chair you are able to do them standing and moving slowly.
Walking has always been good for any condition. You can decide how far you can walk, you can walk as slow as you like at first. It is free and allows you to get fresh air and some UVs. Make sure you have walking shoes on with plenty of shock absorbency, making the experience as low impact as possible. You can wear a pedometer, this will tell you exactly how far you are walking each week – this will enable you to set goals.
Remember these exercises will not cure your arthritis but if you make one of them part of your life with other lifestyle changes you will make a huge difference to your condition, especially if you change your diet.
Some people have told me they just don’t have the money for classes. So what can be done instead – second best thing would be a DVD that specializes in the older person, or is designed for someone with one of the many types of arthritis conditions. Walking is free and safe with the right shoes.
Read More
Pilates seems to help arthritis
To encourage joint lubrication, cartilage repair, strengthen muscles, and generally encourage better circulation to the area. Remember go easy.
Pilates can easily be tailored to your individual needs, contracting muscles without moving joints can be useful when joints are inflamed. Then there is the movement of both muscles and joints helping to build strength and mobility.
For an arthritis sufferer there are what is called closed chain exercises, they put less strain on the joints, working muscles groups.
An important part of Pilates for arthritis sufferers is encouraging the correct bio-mechanics – by specific alignment movements and strengthening the surrounding tissue. Encouraging better circulation to the area. As a result there is less pressure on the joints, less wear and tear, better circulation to the joints encourages repair.
Before you embark on a Pilates program seek out advice, even if you can’t afford the classes long term – get as many as you can afford. Then if you want to continue Pilates long-term buy a DVD that specializes in such conditions.
Little by little, step by step, never over do it and never do more than is comfortable. Remember to breath.
Pilates can be part of your program to get healthier and manage your arthritis – one of the most important things is to have a really nourishing therapeutic diet.
Read MoreWhat is the difference between Pilates or Yoga?
Both Pilates and Yoga will help manage the various forms of arthritis, Pilates or Yoga.
Pilates and Yoga are similar and at the same time very different, like Pilates from the West and Yoga from the East.
Yoga is centuries old, its roots are in Eastern philosophy, and ancient healing with almost meditative states of exercise. It about harmony, peace, at one the whole body, mind and soul.
Pilates is the young upstart from the West, designed by German born Joseph Pilates. It’s an exercise method that is all about physical conditioning of honing and toning.
Both Pilates and Yoga emphasis correct breathing, control and physical strength, and balance.
Both Pilates and Yoga require physical and mental concentration to get the pose or position correct.
Do do Pilates or Yoga, you don’t need special equipment to do the routines and poses.
However, Pilates workout can be enhanced with equipment.
Yoga does make you more flexible physically, the emphasis is on the mind.
Pilates does work the mind, but the emphasis is on the body, building strength and flexibility.
Yoga holds a pose and in so doing it dispenses stagnant energy and helps to get your chi flowing again. Tension in the body eases as you center your mind and condition your body.
In a nut shell Yoga emphasizes on feeling good and then looking good
Pilates emphasizes looking good and then feeling good
Still can’t make up your mind – no problem there are now YogaPilates classes so you have the best of both worlds.
Read MorePilates can help Arthritis – Pain Relief
Exercises for arthritis sufferers have always been recommended but it is important to choose one that will help your condition. Generally water exercises, walking, Qi Gong, and yoga but more recently Pilates is being suggested for sufferers of various types of arthritis.
As we know arthritis is in general terms an inflammation of the joints and it seems that moderate gentle exercises on a regular basis, being careful to stay within the range that is comfortable, helped to maintain joint mobility.
Pilates benefits for arthritis sufferers are
increased strength,
increased mobility,
more flexibility,
better balance
and less aches and pains.
Many people experience less fatigue, with a feeling of well-being and a sense of achievement.
Go to classes, get supervision, they will help you adapt Pilates to suit your condition and level of severity or fitness. If classes are not possible maybe you could get a DVD that specializes in Pilates for arthritis conditions, or for the older generation.
Quality of life is important, so anything you can do to improve joint mobility, reduce stiff joints means your everyday tasks are easier. Pilates is not a cure for any of the arthritis conditions, however along with other lifestyle changes it can help.
Read MoreClay poultices & wraps to ease your Arthritis
Clay has been used for centuries for a number of conditions. It has an amazing ability to draw out and absorb purities from the body and skin when applied externally. The clay contains silica, iron, calcium, magnesium and zinc. Thought the clay is not absorbed, the minerals it contains are. There is green, red, yellow and white clay.
Buy the loose powder in larger quantities direct from a supplier as it is more economical this way. Mix with water into a paste, put on painful stiff joints and leave for approximately 20 to 30 minutes to penetrate the skin. Once the clay has been used, discard afterward. Remove as much of the clay as possible before having a shower – other wise the clay could block the drains.
Once you have covered the painful area/s with the clay, cover with a piece of plastic, then place a small heated pad over the plastic and clay, or a hot water bottle or a grain pillow that is heated in the microwave.
Taking a bath afterward with essential oils and/or Espson salts would would further enhance the treatment. After your bath rest and make sure you drink plenty of warm water with a squeeze of fresh lemon. Sunday would be the ideal time to do this.
Essential oils like clove, lemon, cedar wood, lavender etc
Arthritis – don’t allow yourself to seize up
Self-help – at work or at home – The 5 Minute Mini-Breaks
Most of us sit at our desks or in front of our computers for far too long, or drive for long stretches at a time, without a break, without getting up, for hours on end. Our neck and shoulders tense up and soon the muscles begin to ache, you become so engrossed forgetting to drink something hydrating, and as time goes on you get eye strain, and a headache begins to develop or a pain in the neck and shoulders. Whether you whether you have arthritis or not you should follow this advice each day
a)Get up and stretch
b)Take a short walk around
c)Go and get some water, or make a herbal tea (without milk or sugar).
Read MoreArthritis – in too much pain to stretch muscles and joints
You maybe in too much chronic pain from your arthritis condition to exercise in the usual way. For chronic pain (NEVER for acute pain – just received from an injury) – soak in a hot bath with a couple of large handfuls of Epsom salts, relax with some calming essential oils and listen to relaxing music. After a little soak, gently and very carefully move your joints, and slowly stretch your muscles just a little. Always listen to your body never cause your joints to be too painful. As your diet improves and the supplements start to take affect you can then contemplate yoga or pilates, in a gentle way at first.
Read MoreArthritis & Pain Program at The Haven
