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

In The News:


pen paper and inkwell


cat break through


Get Fit From Home!

Using Things Around The House Don't feel that just because... Read More

The Different Types of Treadmills

When we usually think of treadmills, we tend to think... Read More

What is the Right Home Exercise Program for You?

What do you want to get out of the exercise... Read More

The Degradation of Fitness Science

The world and our selves evolve and exist in a... Read More

The Benefit of Back Exercises

Back exercises are often prescribed effectively as an alternative to... Read More

10 Best Workout Tips

Top Trainers share their secrets to getting slim, toned and... Read More

Tips To Deal with Exercise Induced Asthma

For approximately 80-90% of people that suffer from asthma, exercise... Read More

The Top 10 Reasons Why Your Dog is a Great Workout Partner

1) He or she is never late for a workout... Read More

Weight Loss, Bodybuilding, and Exercise Tips ? Keeping Your Body-fat Low; Part 1 of 10

Ever go to a party and wish you were the... Read More

Anywhere and Anytime Exercises

These type of Exercises generally makes your body strong and... Read More

How to Maximize Your Fitness Results

What I am about to reveal to you can make... Read More

The Importance Of An Active Lifestyle

Over the past 15 years or so, we have been... Read More

7 Reasons To Start Up With an Exercise Program

Most of us need to follow an exercise program. This... Read More

3 Exercises for Good Posture and a Six-Pack

These days many people spend a significant part of their... Read More

How to Find a Gym and Start Exercising

There is hardly a week that passes without an article... Read More

15 Quick Tips for People Who Dont Like to Exercise

We've all had days when we don't have the energy... Read More

Lance Armstrong, Exercise, and Will Power? Characteristics that Make a Champion!

The Tour De France, arguably may be the hardest sport... Read More

Best Abdominal Exercises to Get the Sexy Six Pack You Deserve

The key to getting those sexy abdominals lies mainly on... Read More

Top 3 Back Pain Risk Factors

Lower back pain is an increasingly common problem in fact... Read More

Yoga

Yoga traditionally conjures up images of long hair, loin cloths... Read More

Do You Have A Fitness Battle Plan?

In fitness, as in war, you want to be on... Read More

Top 10 Most Outrageous Exercises I?ve Ever Seen

In the course of my experience working and training in... Read More

Workouts That Travel

A vacation can do wonders for reducing stress levels, but... Read More

Professional Triathlon Training Taking You To Your Best

There are hundreds of different programs for professional triathlon training... Read More

Have a Detailed Exercise Plan Before Training

You would never build a house without a site plan,... Read More

Exercises You Probably Dont Do But Should!

This is going to be kinda short and sweet. .... Read More

Elements of Exercise

Warm upWarming up before exercising has physiological and psychological benefits.... Read More

Planning An Exercise Program

When designing an aerobic or strength training exercise program, fitness... Read More

Take a Break

Writing is a strenuous creative activity, and like physical activity... Read More

No Time For The Gym?

As you have undoubtedly heard, college students around the country... Read More

Arthritis Exercise ? One Way to Relieve Pain & Stiffness in Your Joints (part 3)

There are three main types of exercises to include in... Read More

Exercise: Why YOU Should Do It

Hundreds of Thousands of Americans spend millions of dollars each... Read More

Super Secret Exercise Tips for People with Arthritis

People with arthritis should exercise ? but they need to... Read More