Super Secret Exercise Tips for People with Arthritis
People with arthritis should exercise ... but they need to keep some valuable information in mind. Here are some important tips to follow:
1. Make sure you warm up. Warming up increases blood flow and helps muscles loosen up. Five minutes of simple walking or riding a stationary bike will do it.
2. Stretching improves flexibility which helps a patient prepare for aerobic activity. Stretching the hamstrings and quadriceps muscles is important.
3. Start out easy. If you exercise too hard you switch from aerobic to anaerobic activity. This can lead to potentially painful and dangerous injury. To determine where you need to be, find your target heart rate by subtracting your age from 220, then aim for 40 to 70% of that rate.
4. You need to push a bit. Make sure you are working inside the 40 to 70% range to improve energy, lose weight, and build muscle. If you push too hard you'll be in a lot of pain and may need to back off a bit.
5. Do not eat within two hours of exercising. Digestion causes blood flow to go to the gut instead of the muscles. This could cause abdominal cramps and nausea.
6. Make sure you don't overdo it. When lifting weights, the temptation is to push too hard. If you are lifting the proper amount of weight you will feel fatigue by the 15th repetition. When you find that a certain weight becomes too easy, go up a bit in weight. Weight training helps improve stamina, energy, and strength.
7. Cool down properly. Stretch, breathe deeply, and don't stop abruptly.
8. Drink plenty of water. The rule of thumb is drinking 8 ounces of water for every fifteen minutes of exercise. After you're done, drink more. Proper water intake will help with your cool down, circulation, and injury prevention.
9. If you're using a stair climber or elliptical machine, the temptation is to lean on the arm rests. This could lead to bad posture and low back problems. Stand straight.
10. Use proper form. Improper form leads to injury.
11. If you hurt, skip your exercise that day. Trying to work through the pain may lead to injury. You may notice some muscle soreness the day after a good workout. The soreness should not last longer than a day or two.
12. Consider seeing a physical therapist prior to starting an exercise program. They can give you a set of "do's and don'ts".
13. "Custom fit" your exercise. For instance, if you have bad shoulders, then swimming is probably not the right exercise for you. Consider biking or walking. On the other hand, if you have bad knees, swimming might be better for you than walking. Avoid rowing if you have a bad back.
Dr. Wei (pronounced "way") is a board-certified rheumatologist and Clinical Director of the nationally respected Arthritis and Osteoporosis Center of Maryland. He is a Clinical Assistant Professor of Medicine at the University of Maryland School of Medicine and has served as a consultant to the Arthritis Branch of the National Institutes of Health. He is a Fellow of the American College of Rheumatology and the American College of Physicians. For more information on arthritis and related conditions, go to: http://www.arthritis-treatment-and-relief.com
Related Articles:
Diet Company HMR Offers $200 Worth of Free Diet Foods to Jump Start Winter Weight Loss
HMR is offering dieters $200 worth of free low-calorie meal replacements when they join the HMR Kit Club. The Club provides automatic delivery of diet program materials and HMR's premium weight -loss shakes, entrees, and puddings. The Kit provides everything a dieter needs in one easy-to-use package.
Diet Food Stinks!
One big thing that can keep you from eating healthy is the idea of the food. People often think it sucks and doesn't taste good.
Exercise, Diet and Weight Loss – When Do Your Desires Turn into Lifestyle Habits?
Just one more day I can do this, I told myself in the beginning. When I awoke the next morning, I said it again, "Just one more day I can do this.
Liposuction Can Be A Alternative To Other Weight Loss Remedies
Who is a good candidate for Liposuction
The best candidates for liposuction can described to be of average weight with firm, elastic skin and who have excess fat pockets in certain areas
Important Resources, Exercise And Nutrition Information For Those With Attention Deficit Disorder (ADD)
The Fountain of Youth World Summit with Tellman Knudson, a NOP expert hypnotist with a personal and professional interest in ADD and the founder of Instant ADD Success
Kevin: I believe in modeling successful people so I wanted to talk to you just briefly about some of the things, you know, particularly information that you started so someone can walk away and say hey that?s a great resource I might be able to go to so I want to ask you right now what are one or two or three books or resources that you have used to really help you get to the level where you are
Unique Weight Loss Program Unveiled in Time for Summer
Weight loss has moved into the new millennium by using the latest discoveries about the brain, memories and the subconscious to create success without using willpower or obsessing about exercise and diet. Success Coach Teri Rose's weight loss program At The Heart of Success for Weight Loss shows you how to find and change the subconscious programs blocking weight loss. This weight loss program takes a completely different approach to the solution of permanent weight loss.
Discover The "Secrets" That Provide Almost Magical Power For Weight Loss Success
Secrets that provide almost magical power for weight loss success
Is Dieting Enough For Me To Lose Weight?
While some diet programs claim that, when it comes to losing weight, what you eat is more important than what you do, the truth is that losing weight is a two-fold commitment. Exercise is an important part of health and wellness --and losing weight-- that can?t be overlooked.
Detox Diets ? The Next Diet Fad
If you have been on the diet front lately, you have probably heard of detox diets. Basically, detox diets are the next big player in the fad diet game. Like Atkins, Southbeach, even the cabbage diet, different detox diets are popping up all over the internet and in bookstores. What exactly are detox diets, do they work, and are detox diets safe?
HealthStyles Exercise Equipment Is Now the Exclusive Colorado Retailer for Life Fitness Home Exercise Equipment
HealthStyles Exercise Equipment will feature the full line of Life Fitness home treadmills, ellipticals, exercise bikes, and home gyms in their 11 retail stores throughout Colorado.
Quick Ways To Lose Weight
There are several simple and easy ways to shed weight, and many of them are simple small things that we can do in our everyday lives. For instance, one of the first things that you need do is to determine that you want to shed some weight, (and it doesn't matter how much of weight you want to shed - what matters is that you want to shed weight), and then adhere to your decision.
Why Fast Weight Loss Diets Should Be Avoided
If you are overweight, or just have a few pounds to drop, chances are you?re been looking for a fast weight loss diet that can help you achieve your weight loss goal. Many of the more recent fad diets nowadays are low-carb diets which tell you to eat very few carbohydrate foods and promise results which are supposedly unattainable by conventional low-calorie and low-fat diets.
Self Defense-Hotwalkers-Protection While You Lose Weight
You've seen them; maybe even used them: weights you carry with you when you are exercising, jogging or even walking. I've used some myself that strapped around my ankles others strap around your arm. They are weights designed to increase your heart rate during aerobic exercise to burn the fat. And boy do they work!
The Colors of Weight Loss Start With Blue and Green
A lot of people are eating healthier nowadays, as empty processed diets are being restored to more wholesome foods, causing a more conscious society to be emerging It is important now more than ever to understand how natural foods can help us to lose weight and create a better life
Starvation Diets vs. The Day Off Diet
You diet because you want to look as good as you can possibly look Starvation diets like the 1200 calorie diet and the cabbage soup diet may appeal to you because you feel like you will reach your goal of improved looks faster by starving yourself
