When people have arthritis it often
hurts to move, so many people with arthritis limit their
movement. But inactivity can be crippling -- literally -- for
people with any form of this ubiquitous disease.
Whereas a generation or so ago, people
with arthritis were sent to bed in an effort to "save
their joints," Mitchell W. Krucoff, MD, coauthor of Healing
Moves: How to Cure, Relieve and Prevent Common Ailments with
Exercise (Harmony), on how exercise can help cure and
prevent common ailments such as arthritis, told me scientific
evidence now refutes that. "Study after study has shown
that people with arthritis who exercise regularly report less
pain and joint swelling, improved functioning and increased
strength, endurance and flexibility -- without harming their
joints," he says.
The psychological benefits are also
dramatic. "The mind and body are not separate,"
added coauthor and yoga instructor Carol Krucoff.
"Exercisers experience less depression and anxiety, and
greater feelings of control. When you can't function, it's
very depressing. You can't walk stairs, or go places. And for
seniors, the idea that they might fall down and not be able to
get up is very frightening." Basic exercises give seniors
a sense of control and the ability to do the functions of
daily living. "They feel better about themselves and feel
more capable," said Carol.
This is all well and good, but it still
hurts to exercise with achy joints. So, what kinds of exercise
do the Krucoffs recommend for arthritis sufferers?
1. Range of motion exercises.
These are exercises that help reduce stiffness and keep the
joints flexible. Dr. Krucoff explained that range of motion
simply means the normal distance your joints can move in all
directions. There are five primary movements he recommends...
- Shoulders. Slow easy
arm circles. Starting with your arms at your sides, bring
them all the way up toward the ceiling and then as far
behind the body as comfortable in a huge circle. Repeat
several times.
- Hips. Lie on your
back with knees bent, feet on the floor and arms down
along your sides. Bring one knee to the chest and rotate
the knee in an easy gentle circle. Repeat with other knee.
- Wrists. Make circles
with your wrists, rotating hands in both directions.
- Ankles. Draw big
circles in the air with your big toe in both clockwise and
counterclockwise motion.
- Knee. Lie on your
back and bring one knee to the chest. Straighten your leg,
pointing your foot toward the ceiling and bend a few
times. Repeat with the other leg.
2. Endurance exercise
(aerobics). "Like anyone interested in good
health, people with arthritis need to accumulate 30 minutes a
day of cardio activity," Dr. Krucoff told me. He added
that for people with arthritis it's especially important to
strengthen large muscles, such as those of the legs, allowing
more gentle and consistent compression of the sore joints,
which in turn stimulates the healing process in the cartilage.
When choosing an exercise, it's important to pick something
that doesn't exacerbate arthritis. Here's what the
Krucoffs suggest...
- Walk on a flat even surface.
Good choice: A school track, using good
supportive shoes. Or a mall or a sidewalk. Avoid bumpy
fields or gravel roads.
- Water exercise.
"For people who can't tolerate walking, water
exercise is the gold standard," said Carol.
"When you're in the water, it supports the body so
there's less stress on hips and spine and knees. The
Arthritis Foundation runs classes at YMCAs called PACE
classes -- People with Arthritis Can Exercise. These
classes are great because they keep you in warm water at
chest level. And they take you through a good range of
motion and aerobic conditioning."
3. Strengthening exercises.
The idea of people with arthritis pumping iron is very new.
"There are some very good studies showing that weight
training for people with arthritis is very helpful," said
Carol, "particularly for those with rheumatoid
arthritis."
Important:
Check with your physician before starting this or any exercise
program.
When starting, it's best to begin with
light weights or even no weights and work up from there.
"Your goal is to work out with a weight you can lift at
least 10 times without being too tired," said Carol.
"If you can't, it's too heavy."
- Chair extensions. Sit
straight in a chair, knees bent 90 degrees, feet flat on
floor. Then extend your leg straight out and bend it back
down to starting position. "Do several of these leg
extensions for each leg to strengthen the quadriceps
muscle," said Carol. "When you can do eight to
12 repetitions, you can strap on light ankle
weights."
- Toe raises. Work the
calves by standing and raising your body up on your
tiptoes and back down. Do eight to 10 repetitions.
- Chair squats.
"These are probably the most useful exercises of
all," said Carol. "You sit in a chair and
practice standing straight up and sitting back down again,
using the muscles of your legs. It strengthens the legs
and gives you confidence that you can perform a basic
daily task."
The number-one cause of nursing home
admissions is not heart disease or Alzheimer's disease or
diabetes. "It's weak joints and muscles," said Dr.
Krucoff. These people can't do the activities of daily life.
They can't get up or down, can't go to the bathroom. "You
can prevent these problems with a good exercise program,"
said Dr. Krucoff. "And the time to start is right
now." (After you get approval from your treating
physician, of course.)
Be well,
Carole Jackson
Bottom Line's Daily Health News
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