How to Exercise with Arthritis
By Mark Pajich
Pick up a tennis ball and throw it into a crowd, and 9 out 10 times you will hit somebody with some sort of ache or pain. These aches and pains can be due to years of bad posture, simple wear and tear that comes with age, or a lack of or complete absence of exercise and stretching. Or perhaps a combination of all these factors and more.
Did you also know that arthritis can be caused by stress? Studies are showing that stress can cause inflammation which in turn causes pain and stiffness in the joints.
For many years the recommended treatment for arthritis was lots of rest. This thinking is now considered archaic as it’s probably the worst thing one can do for arthritis. In fact, we need to do the exact opposite. So, it’s time to take those dusty sports shoes from a forgotten place, put on some sweatpants and get moving.
Stretching should be the first thing you do in the morning as soon as you are out of bed. In fact, there are many stretches you can do while in bed. Stretching improves your range of motion, relieves stiffness and increases flexibility.
Resistance and weight training improve strength and will also increase your basal metabolic rate (BMR). An increase in BMR will assist in preventing weight gain and reduce the weight and pressure on your affected joints which in turn, reduces the inflammation and pain.
Endurance or cardiovascular exercises like brisk walking, swimming or attending an aerobics class will help improve the health of your heart. A healthy heart and controlled body weight are also key factors in helping reduce inflammation and joint pain.
How to get yourself started?
The American College of Sports Medicine (ACSM) recommends the FITT (Frequency, Intensity, Time, Type) exercise protocol for arthritis.
Frequency:
At least 3 days per week is recommended for aerobic activity. Resistance or strength training should be 2-3 times per week on non-consecutive days while stretching is recommended on a daily basis.
Intensity:
Now it starts to get a little more complicated and depends on your current level of pain, your pain tolerance and your type of arthritis. For aerobic activity, and if you are just starting out, it’s recommended you start at 40% heart rate reserve (HRR). Let’s assume your heart health is excellent, you are 50 years old and your resting heart rate of 65. Then your starting HRR would be 118 beats per minute. For resistance training the calculations vary considerably for each person and utilise a completely different set of calculations so let’s just say you should start with very light weights and work your way up as you get fitter and stronger.
Time:
30 minutes of aerobic activity per day is recommended but you don’t need to do it all at once. Start with short bouts of 5-10 minutes and increase the exercise period over time as you get fitter. Resistance training is simple: 1 set of each exercise of 10-15 reps.
Type:
There are 3 types of exercise to incorporate into your routine.
Cardiovascular: Swimming, walking and cycling are the preferred choices when commencing exercise after being diagnosed with arthritis. If there are low impact aerobics classes offered at your gym or recreational club, these may be suitable as well.
Strength Training: Starting with light weight-bearing or bodyweight exercises will increase your strength and this will help support and protect your affected joints. If you are suffering from significant joint pain or muscle weakness, isometric exercises would be the preferred way to start.
Stretching: Stretching is an absolute must and must include all major muscle groups. Stretch for 15 minutes preferably every morning which is when you are most stiff. It is also good to stretch throughout the day. There are many stretches that you can do sitting at home or while working behind the desk. These in between stretches which may take only 5 minutes each time will benefit you throughout the day.
When there is inflammation, movement must be gentle and according to the range of motion of the joint. You need to know your body and to listen to what your body is telling you. Any movement, exercises or stretches should not be painful however feeling a little discomfort in your joints and muscles is normal when you’re starting out on a training program.
Finally, how do you know if you’re over training? If you do exercise and the pain is still there after 1 hour then this is your body’s way of telling you that it’s probably a bit too intense and to tone it down a little.
For more information on the exercise programs available at Pinnacle, you may contact us at 012-334-1511 or send us an enquiry here.