Arthritis Today

Arthritis currently affects about 1 in every 5 Americans today, causing pain, stiffness and inflammation.

You can begin suffering the painful effects of arthritis as young as age 45. People between the ages of 45 and 64 compose 30% of today's arthritis sufferers. Over 63% of arthritis sufferers are over the age of 65.

The number of Arthritis sufferers is expected to grow from about 16% of the population today to 18% by the year 2020. Men and women seem to be affected equally between the ages of 45 to 55. After the age of 55, women are more likely to be victims of arthritis than men are. Osteoarthritis, the most common form of arthritis, is not only more frequent, but it is also more severe in women after the age of 55.

Arthritis takes second place only to heart disease as a cause of work disability. It results in more than 39,000,000 doctor visits and over 500,000 hospitalizations; mostly for joint (specifically for the hip) replacements. Every year, more than 100 different diseases effect the joints. These diseases are collectively called Arthritis. Most of the cases are diagnosed as Osteoarthritis, reaching 20,700,000.

There are ways to alleviate the painful symptoms of arthritis and even to help eliminate it altogether. Rebuilding the spongy cushion of cartilage between the joints is key. Unfortunately, most people rely upon NSAIDs to assist them, which only mask pain and do nothing to treat their condition. There are many natural substances which can help repair damaged cartilage – specifically Glucosamine and Chondroitin Sulfate.

EXERCISE

Ease Arthritis With Exercise

Overall physical activity can help prevent the swelling, stiffness and pain in the joints as well as build muscle tone and strength. This can relieve some of the stress and strain under which your joints constantly operate.

People that exercise have a lower risk for developing arthritis to begin with, but it can also bring benefits to those already afflicted. Starting a daily exercise program can help to stretch the joints, reduce stiffness, improve flexibility and help to make you feel more limber. According to a recent study, regular walking, weight lifting and stretching can help in reducing the pain of arthritis by as much as 30%.

Follow these guidelines when beginning a joint-rejuvenating exercise program:

1. Make a regular habit of walking, stretching, swimming and cycling at least three days out of every week. If you are too stiff in the morning, try exercising later on in the afternoon.

2. Stretch before you go to sleep. It may reduce stiffness in the morning when you wake up.

3. Try a gentle workout program like Tai Chi or yoga. Both activities are great for your joints and put no pressure on your bones.

4. If arthritis affects your wrists or hands, use a sponge ball or putty to exercise your fingers while watching TV or relaxing. Another soother is a warm soak for your hands first thing in the morning.

You may think that exercise and arthritis do not go hand in hand. If so, you would be mistaken. It was thought for many years that if you had arthritis you should not exercise because it would damage your joints. Now, however, research has shown that exercise is an essential tool in managing your arthritis. 

Regular, moderate exercise offers a whole host of benefits to people with arthritis. Mainly, exercise reduces joint pain and stiffness, builds strong muscle around the joints, and increases flexibility and endurance. But it also helps promote overall health and fitness by giving you more energy, helping you sleep better, controlling your weight, decreasing depression, and giving you more self-esteem. Furthermore, exercise can help stave off other health problems such as osteoporosis and heart disease. 

Starting an exercise program can seem like a daunting proposition. The important thing to remember is to start slow and make it fun. It is always good to start with flexibilty exercises, which are basically stretching exercises that will improve your range of motion and help you perform daily activities. Once you feel comfortable you can move on to weight training and endurance exercises such as bicycling. You may be reluctant to exercise because you are in such pain. If this is the case you may want to start with a water exercise program. In the water your body's buoyancy reduces stress on your hips, knees, and spine.

An exercise program can include anything from walking around the block, taking a yoga class, or playing a round of golf. In this section we've attempted to give you all the information you will need on how to start exercising and the proper way to incorporate exercise into the management of your arthritis.   

Whatever exercise program you decide on you should always consult with your doctor before starting out. Two other types of health professionals that can help you develop an exercise program that fits your specific needs are a physical or occupational therapist. A physical therapist can show you the proper techniques and precautions when performing certain types of exercise. An occupational therapist can show you how to perform daily activities without putting additional stress on your joints and can provide you with splints or assistive devices that can make working out more comfortable.

Gear Up!
Originally published in Arthritis Today

By Suzette Hill

Does your laundry spend more time on your treadmill than you do? If boredom is the problem, grab your gym bag and get ready to fill it with portable, affordable fitness gear and gadgets that offer endless variety at home and in the gym.

Don't have time to go to the gym? No space in your home for exercise equipment? Tired of your routine? Just plain tired? You're not alone.

The hardest part of a fitness program is sticking with it over the long haul. Boredom and burnout pose a constant threat: No matter how great you feel afterward, it's hard to get motivated as you face the hundredth viewing of the same workout video or that one-millionth walk around the block. Gyms offer variety and camaraderie, but not everyone has the time, the budget or access to one.

Valid as they may seem, don't use these excuses to drop the exercise ball. Exercise adds variety to your life; plus, it's great for your arthritis. Regular, moderate exercise reduces joint pain and stiffness, increases flexibility and builds muscle strength and endurance. It also helps stave off other health problems, such as osteoporosis and heart disease. You'll probably love it best, though, for the sense of energy and well-being you'll gain. 

Make your workout an anticipated part of your day. To help, we've pulled together a gym bag full of portable, affordable gear sure to re-energize your exercise program. You certainly don't need any of the gear and gadgets discussed below to improve your health and fitness - but they do offer ways to take your fitness level up a notch or simply make it fun again.

"Variety is the key to sticking with fitness," says Mike May, executive director of the Sporting Goods Manufacturers Association (SGMA). "You can fill your life with different types of activities without cluttering it with all sorts of [machines or contraptions]." 

But before you fill your shopping cart, get the OK for any fitness program from your doctor. Then work closely with a physical therapist or fitness expert who understands arthritis to custom-tailor a fitness program that will satisfy both your need for safety and precaution and your goal of fitness and fun. 

If you're affected moderately to severely, pay extra attention to how your joints feel before, during and after exercise.

Warm Up Right

By Michelle Taylor

Whether the temperature is a balmy 90 degrees or a chilly 20 below, warming up should always be a part of your fitness routine. Here's what you can do to take some of the risk out of your workout.

Think about Play-Doh. Straight out of the can, it crumbles and resists any attempts to change its form. But warm it up in your hands first and it becomes pliable, smooth putty that can be rolled and molded to your whim. OK, muscles aren't Play-Doh, but if you get the idea of how valuable a little warm up can be to that all-American kiddie putty, you'll get the gist of what Judy R. Sotosky, a physical therapist in Virginia Beach, Va., wants you to understand about exercise and warm ups: Don't do one without doing the other first.

Jumping right into a workout with cold muscles can cause pain in joints and muscles, she says. Movement literally warms up the muscles and reduces the risk of injury. 

Choose a type of warm up suited to the activity you are about to do. If you are about to walk or swim, then walk or swim to warm up but take it slowly. Stretching warm ups work well before most any exercise, such as weight lifting, or even as an extra warm up before you start to walk or swim. 

Here are some moves to get your muscles and joints ready to exercise and help you ease into your exercise routine. Take three to five minutes to warm up if you're just beginning. (Don't forget to talk to your doctor or physical therapist before starting a new exercise program.)


Ways to Warm Up

Try a Warm-Up Routine

Try the following exercises (three to five repetitions each) for a warm-up routine:

Forward Arm Reach

1. Position arms out front, palms facing one another.
2. Raise one or both arms as high as possible (one arm may help the other if needed).
3. Slowly lower to starting position.

Shoulder Shrug

1. Stand erect.
2. Raise one or both shoulders up toward ears.
3. Lower and repeat.

Side Leg Lift

1. Stand straight and hold onto a chair.
2. Lift one leg up and out to the side.
3. Then cross that leg in front of the other leg.
4. Return to the standing position and repeat with other leg.
   
   (People who have had total hip replacements should check with their surgeon before doing this exercise.)

Stretch and Go

Stretching is one of the most common ways of warming up. Try any of the following moves to help muscles loosen up before a well worth-it workout.

• Keeping arms straight, reach for the stars, hold 5 seconds and lower.
• Reach for your toes, but don't try to touch. Hold position 10 -15 seconds, relax and let arms extend on their own.
• Spread your arms out to the side as far as you can and lower.
• Make a fist and loosen.
  
  Things to remember: Go slowly. Never bounce when stretching. Don't overstretch. Don't stretch if it hurts.

Take a Walk

Walking is a good way to elevate your temperature and increase your blood flow. It can also get you energized for more strenuous exercise. o If weather permits, walk to the end of your driveway, parking lot or street and back.

• Walk around your house one or more times.
• Take your dog for a walk.
• Walk or march in place for 30 to 60 seconds during a television commercial.

Join a Class

These exercises are drawn from the Arthritis Foundation's PACE - People with Arthritis Can Exercise - program. This group exercise program is designed to safely improve range of motion and fitness for people with arthritis.

Relieving Arthritis

Arthritis, which means joint inflammation, causes pain, stiffness, and swelling in the joints, such as the fingers, neck, back, hips, and knees. Osteoarthritis, the most common form of arthritis, is swelling of the joints caused by the wearing down of joint tissue and cartilage. Osteoarthritis affects the weight-bearing joints of the arms and legs, such as the knees, hips, shoulders, elbows, ankles, and thumbs, and often can be improved by joint replacement surgery. Rheumatoid arthritis is a long-term disorder that can involve the major organs of the body. It causes painful swelling of the legs, arms, and spine. The disease may get worse over time and lead to joint damage that cannot be repaired.