exercise equipment

A recommended 30-minute minimum of daily activity is the norm. Before starting any exercise program
it is vital that one speak to their doctor to ensure there are no unseen risks
however you will find that most doctors recommend exercise for their arthritis patients either on their own initiative or when asked.

The types of exercises suggested vary; however
with all types of exercise the warm-up is the starting point. Warming up is best started with applying warm compresses to the joints
followed by mild stretching. Range of motion exercises
such as dance
are a very good start
as are low-impact aerobics. These can relieve stiffness and increase flexibility.

Never discount the effectiveness of walking as an exercise. Walking is a great exercise to improve the arthritic condition
and carrying weights as light as one pound and using your arms as you walk can involve the whole body. The “trick” is to make walking interesting enough as an exercise to stay motivated. Try walking in different settings
alternating walking with dance on different days
and of course including a partner can be much more interesting than going at it alone.

Using aquatics: exercising in a pool-is a great way to exercise as well. Water is an excellent aid because it provides resistance that builds muscle in the entire body while reducing shock to the joints at the same time. Additionally
because the whole body tends to become involved in aquatic exercise the added benefit of cardiovascular exercise is enjoyed. If at all possible
find a heated pool to work out in. Warm water is soothing to the joints and will cause the blood vessels to dilate
increasing circulation. With that in mind
it is often beneficial to add using a spa to your regimen
perhaps after your workout
in order to provide some soothing jets of water to your muscles and even more help with increased circulation
which is always vital when dealing with arthritis.

If you still want more variety
you may want to try yoga. Yoga is a general term for several stretching
and pose-oriented exercises originating in India
and is extremely beneficial toward achieving flexibility and reducing stress physically and mentally. There are gentle forms of yoga such as Hatha Yoga that are excellent to start with. Hatha Yoga comprises of gentle stretches and simple poses that help flexibility and balance
and are easy to learn and enjoy. Check your local activities paper or section of your local paper to see if there are any yoga classes near you.

Even when you cannot make it out to walk or to an aquatics or yoga class
there are exercises you can do daily to improve flexibility
strength and conditioning. You can flex your legs while sitting in a chair facing forward
simply by moving your leg outward while keeping your foot on the floor and holding it there for a few seconds
then retracting it until your foot is behind you
then alternating to the other leg. Interlocking your fingers and slowly flexing your wrists to the left and the right for a few minutes a day can help tremendously to increase flexibility and reduce pain in the wrist area.

For your upper back
you can stand upright in front of a table
then lean over and place your hands on the table and tuck your chin back toward your collarbone. Once positioned as such
lift your upper back upward and simultaneously take a deep breath. Hold that position for 5-10 seconds and then relax while exhaling. While doing this
lower your spine slowly as you move both shoulder blades forward as if toward each other. Repeat this exercise for 10-15 repetitions.
For the shoulders and middle back
start again from an upright position standing as straight as you can
reach back and lock the fingers of both hands together. Breathe slowly and deeply and lift upward with your shoulders while at the same time
exhaling. Be sure to keep your chest up and your chin in. Repeat this for about 10-15 sets.

For the shoulders and upper chest
choose a free corner of the room to stand in and place your hands on the opposite sides of the corner. Take a step back about 18 inches from the corner. You now should be facing the corner directly with your hands on both of the walls with your body some distance from the wall itself. Keeping your chest up after inhaling
lean in toward the corner while exhaling. Repeat this exercise for 10-15 sets.

Whatever exercise program you choose
be sure to breathe properly when exercising. Oxygenation is important to any exercise regimen as it promotes a healthy heart rate and reduces fatigue; additionally oxygenation helps circulation
which is vital to achieving the flexibility and strength that you are trying to achieve in battling arthritis. Also
listen to your body. It is natural to feel a little fatigue and soreness when starting a new exercise regimen
However if the pain of soreness persists for more than one hour
or you have a decrease in mobility that lasts longer than an hour
then the regimen should be reduced until the soreness desists.

Also
look for signs of increased swelling of joints or any persistent increase of weakness; these are signs of activities that are too strenuous and a reduction in activity will be necessary. Just remember to take all new exercise regimens slowly at the start. The idea is to increase flexibility not train for the Olympics.

There are three main types of exercises to include in a basic exercise program:

Range-of-motion exercises - These lessen stiffness and help with improving flexibility. "Range of motion" refers to the area within which the joints move naturally or on a daily basis. Although these range-of-motion exercises can be performed every day
it is recommended that they be done at least every other day.

Strengthening exercises – There are two types of strengthening exercises; isometric or tightening the muscles without moving the joints
and isotonic
moving of the joints for strengthening muscle movements. It is recommended to do these sets of exercises every other day
unless you are suffering from more than mild joint pain or swelling.

ndurance exercises – The objective of these is to increase stamina. They also help with improving your inner personal / mental strength and with improving weight control and sleep. Some of the most popular endurance exercises are stationary bike riding
walking and water exercising. And unless you are suffering from more than mild joint pain or swelling
a 20- to 30-minute workout or two to three short 10-minute bouts during the day is what is recommended
an average of three times each week. Be kind to your body
and it will be kind to you.

Arthritis Exercise Tips

Let’s sum up arthritis exercise with a few tips for all:

- Establish your own unique
exercise program so that it meets you personal health needs
budget and environment. Make sure it is safe by checking with your own professional healthcare advisor and workout trainer. And take it slow and steady like Aesop’s turtle in the race.

- Be kind to yourself. Stop if something hurts. And experiment with applying heat before exercising and warming up. Then cool off afterwards with cold packs.

- Enjoy exercising by making it a real part of your life during the week. Include range-of-motion
strengthening and endurance exercises in your routines. And vary your activities; try a new class at a health club one quarter. Next time
go elsewhere or join a naturalist group for weekly hikes in local parks. Keep an active folder with pockets of gyms and health clubs near you with their schedules and up-dated classes and coupon specials. And check newspapers
local bulletin boards
postings at the gyms and clubs
etc. for healthy activities like walk-a-thons and bike-a-thons for nonprofits and evening / weekend hikes in which you can participate. You’ll meet new friends
have fun
get out more and exercise all at the same time.

- Exercise activities are available all around you
too. No need to spend time and money elsewhere. You can borrow exercise videos
cassettes
DVDs and books from public libraries. You can get active by washing windows
cleaning your house
car
pet
children’s closets
your closets
anything…You can even earn money doing activities like walking and distributing flyers
local newspapers and coupons (check with companies who place these in and around your mailbox and door - -they often need help).