By Chad Tackett
Arthritis affects millions of people each and every
year. The term arthritis means "inflammation of a joint," and
it actually refers to many conditions that can cause pain in your
body's joints. The most common form of arthritis that occurs in
older adults is osteoarthritis, which is also known as the "degenerative
joint disease."
As a person gets older this type of arthritis may
develop simply due to the normal wear and tear of the joints over
the years as the body ages. Other factors that may hasten the
development of osteoarthritis include being overweight, having
a poor posture, or even a previous injury. A wearing out of the
cartilage that covers the ends of the bones results in chronic
irratation. The cartilage becomes soft and wears unevenly. In
some circumstances it may wear away completely, exposing the underlying
bone. Thickening of the ends of the bone may occur.
Usually a person who is suffering from osteoarthritis
only has problems in the joints of their hip, knee and spine.
Sometimes the pain associated with it can be relieved with rest,
while other times, especially in the case of more serious symptoms,
drugs may be used to reduce the swelling. In addition, exercises
can be taught to help strengthen the muscles around the joint
to reduce the stress upon it. Only in very severe osteoarthritis
cases is surgery necessary to replace or repair the damaged joints.
Exercise is very important for everyone, but it
is especially important for people who are suffering from arthritis.
However, if you are afflicted with any form of that disease, running,
aerobic dance and most team sports are probably out of your league.
But it doesn't mean that you can't be physically active.
Here are some exercises that will help you to strengthen your
joints:
- Ride a bicycle. Unlike walking, running, aerobic
dancing and other weight-bearing activities, bicycling is gentle
on your joints and can be done by people of all ages.
- Stretch. Often overlooked or just plain neglected,
stretching exercises are a vital way to strengthen your joints,
keep you limber and feeling good at the same time. Fitness experts
recommend doing at least a half an hour of stretching two or three
times a week, but every day is even better, if only for a short
period of time.
Many age-related stiffness is simply the result
of inactivity. In fact, in one recent study, a group of nearly
1,000 adults enrolled in the same exercise class over a twenty-five
year period experienced modest declines in strength and aerobic
fitness, but no loss of flexibility.
- Climb the stairs. This form of exercise is probably
one of the most efficient ways of strengthening the bones, muscles
and joints of your lower body. What's more, stairs are everywhere,
and they're free. You don't need a membership in an expensive
health club; the stairs in your home or at the mall will do just
fine.
- Swimming. Even if you can't swim, you can use the pool for an
excellent workout to help strengthen those joints. Remember, if
it's hot and humid outside, you surely won't want to exercise.
But a quick trip to the swimming pool will not only cool your
off, it can set you on the road to a healthier lifestyle.
Most people hate to exercise. They are usually more
comfortable sitting in front of the TV instead. But the trick
is to make exercise fun, and find one that excites you and that
you look forward to doing several times a week. And when you become
bored, make slight changes in your routine, keep it exciting.
Experiment and find out what works best for you. Once you find
that perfect exercise that is just right for you, you won't hesitate
to get off the couch and begin a healthier way of life.
