ARTHRITIS PAIN: Exercise Tips

 Relieve Arthritis Pain With These Fun Exercises 

 For many years, people with arthritis were warned to limit their activities to protect their joints. Now, studies show that exercise actually helps ease arthritis pain and stiffness. 

Here are some major benefits of exercising with arthritis, and suggestions for how to work out safely. 

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The Benefits of Exercising: 

1. Maximize your range of motion. People with arthritis often try to cope with the pain by holding their joints in bent positions that feel more comfortable. Unfortunately, this causes further loss of mobility Exercise helps to keep your joints as flexible as possible and prevent further damage. 

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There are many gadgets you can use for strengthening your hands: Stress balls, hand gripper exercises, finger bands, etc. Ask a therapist about exercise programs for painful arthritic hands.

2. Strengthen your muscles and bones. Strong muscles and bones provide more support and protection for fragile joints. Weight-bearing exercises build up muscle and thicken your bones.

 3. Lose excess weight. You burn a lot more calories when you’re moving around, which of course helps with weight loss. A more active lifestyle will help you reach and maintain your ideal weight without resorting to dangerously low-calorie diets. 

4. Improve cardiovascular fitness. Endurance exercises that are gentle on your joints will make your heart work more efficiently without aggravating your arthritis. You’ll feel more energetic and reduce your risk for many health conditions including heart disease and obesity.

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 5. Make daily activities easier. Stiff joints interfere with daily pleasures and tasks, from playing with your grandchildren to just buttoning a shirt. Exercise improves your ability to function and live independently. 

6. Boost your mood. Living with chronic pain may cause depression. Physical activity elevates your mood and helps you sleep better. You can even make new friends by enrolling in group classes like Tai chi or water aerobics.  

Top Exercises for Arthritis: 

1. Design a balanced program. A well-designed fitness program includes exercises for flexibility, strength, and endurance. Stop what you’re doing if you feel any sharp pain. This conventional wisdom for exercisers is even more important when dealing with arthritis. 

2. Stretch. Daily flexibility moves will help restore your range of motion. Warm-up with a little walking in place and do these exercises in a controlled manner. One simple stretch for fingers is to massage your hands. Then, alternate extending and closing your fingers into a loose fist. 

3. Train for strength. Strengthen your muscles with resistance exercises using weights, elastic bands, or your own body weight. For example, target your knees by sitting in a chair and slowly straightening and bending each leg. 

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4. Perform low-impact aerobics. Walking, aqua aerobics and stationary bicycles are just a few examples of endurance activities that are easy on your body. Exercising in warm water is especially good because the temperature and buoyancy protect damaged joints. 

Additional Safety Tips: 

1. Talk with your doctor. Be sure to talk with your doctor before beginning an exercise program to find the best approach for your type of arthritis. Your physician can recommend safe activities and help you avoid injury. 

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2. Build up gradually. Start conservatively and progress gradually. When you’re comfortable with walking in water, you may want to add more intense movements like leg lifts.

 3. Modify your workouts during flare-ups. Your doctor can advise you about exercising during flare-ups. You may need to rest or modify your program to alleviate pressure on the affected joints. 

4. Find the best time of day for you. Many people experience morning stiffness, so experiment to find the best time of day for you. Taking a warm shower first or using a heat pack may also make exercising more comfortable.

5. Work with physical or occupational therapists. Therapists with experience working with arthritis can provide more guidance. They can help you learn to move safely during your workouts and all your daily activities.

 Exercise makes it easier to live with arthritis. Manage your pain and stay healthy with safe and regular workouts using activities that you enjoy. 

 

The Rheumatoid Arthritis and Fatigue Connection: What you should Know

The Rheumatoid Arthritis and Fatigue Connection: What you should Know

I came across a patient who we see for joint pains. This prompted this article to also hopefully reach those with the same condition: Rheumatoid Arthritis. 
 

Rheumatoid Arthritis or RA: When your immune system attacks your own joints. Individuals with RA know the impact of this affliction on daily living. Waking up with swollen, painful, and stiff joints making even the most menial task of dressing, getting out of bed, tedious. 

When it comes to rheumatoid arthritis, sore fingers, hands, knees, and stiff hips and legs may be the first thing that comes to mind. There are invisible symptoms however that can be just as troubling. About 75% of patients say they experience fatigue, weakness, and insomnia. Restlessness and waking up at night from pain can lead to sleepless nights having one wake up already tired and dreading the day ahead.

Rheumatoid arthritis is a systemic condition that affects the whole body and not just the joints. Left untreated, it can lead to permanent joint damage such as crooked hands and fingers, nodules on the joints of the fingers and wrist making gripping, grasping, lifting painful and difficult. Patients also report this condition heightens stress levels which can even affect relationships due to limited ability to perform tasks of daily living.

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Patients report fatigue which experts believe is caused by antibodies that circulating through the blood and triggers inflammation.

A troubling cycle is triggered where physical discomfort interferes with sleep. Lack of sleep makes daily activities more difficult to bear. Patients report feeling “dense” in the head, sluggish, or drowsy during the day. This often results in fatigue where an individual is less likely to do daily chores and become sedentary. As we know, a sedentary life further causes weakness which ultimately results in poor balance and inability to walk better or far. In a worst-case scenario, this is another major cause of falling in older adults.

 Do not let Rheumatoid Arthritis hold you back, however. There are ways to take care of yourself despite this progressive condition. As I always tell my patients, it is your health. Take charge!

  Learn more about lifestyle changes and medical treatments that can boost your energy.

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Lifestyle Changes

Simple lifestyle changes can make rheumatoid arthritis easier to deal with.

Self-care can help you manage pain, fatigue, and other symptoms:

  1. Regular Exercise. Many dislike exercise. How can you motivate yourself to work out when it’s a struggle just to stand up? Remember that physical training provides long-term relief as you strengthen your muscles, extend your range of motion, and brighten your mood.
A simple walk daily around your neighborhood or simple stretches before getting out of bed can make a difference. Here are a few easy tips you can do easily:
 
 
A. Heel and Toe Raises – Hold on to your kitchen counter, dresser, back of the chair, or anywhere to steady yourself. Go up on your toes. Hold this for 5 seconds. Then go on your heels and raise your toes up and hold the same for another 5 seconds. Repeat this move 10 times, or more as you are able. You can do these exercises as many times as you can throughout the day.
B. Seated Marching –Sit towards the edge of a chair with good upright posture. Begin by raising up one arm and the opposite side leg as shown. Lower arm and leg back down and then raise the opposite sides as you alternate back and forth. 
 

C. Hand Exercises. Hand movements are very important for daily tasks. We use our hands so much in everything we do. With RA or rheumatoid arthritis, if left alone, finger and hand joints can become very stiff especially early morning upon waking up. These hand exercises can help move the fingers of the hands to alleviate stiffness.

Finger Walking (Hand OA/RA Exercise)
 
Place the hand flat with the fingers spread.  Start by moving the thumb outwards.  Then move each finger towards the thumb, joining the fingers together one at a time.  The palm can come off the table.
There are many more exercises that a Physical Therapist or Occupational Therapist can help you with exercises. Ask your primary physician for a referral to any of these professionals.
 
(If you want me to send you more of the Rheumatoid exercises by email, message me at:
primemotionz@gmail.com)
 
  1. Healthy eating. Choose foods that have anti-inflammatory effects. Green leafy vegetables such as spinach, collards, kale, etc. Tomatoes, olive oil are also good to have in your diet. Almonds and walnuts are also known to fight joint pain and inflammation. Fatty fish (tuna, salmon, sardines, mackerel). That also includes most fruits like strawberries, blueberries, oranges, cherries, and others. WHAT TO AVOID: Processed meats, sodas, fried foods, refined carbs, and lard.

  2. Stay hydrated. Fatigue is a common sign of dehydration. It’s especially important to drink enough water. (Rule of thumb is 8 x 8 rule,  eight 8-ounce glasses, which equals about 2 liters, or half a gallon a day. This is called the 8×8 rule and is very easy to remember. when you have a condition like rheumatoid arthritis that can worsen such symptoms.                                                                 
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  4. Reorganize your home. Energy can be conserved by making your living space more efficient where you can easily access things when you need them.  These are called energy conservation strategies. By making your home and office more user-friendly and accessible, you are able to do your daily tasks with less exertion. Place items that you use frequently within reach. Get a small cart with wheels for moving supplies from one room to another. You can also use your walker with a seat, or a rolling office chair where items can be placed instead of carried. Be creative and innovative within your home environment.                                                                                👉👉👉  6 Quick Stress Relief Tips With Reflexology

  5. Make time for your ZZZ’s.  Sleeping more may not eliminate fatigue, but it can help. Aim to go to bed and wake up at the same time each day. Keep your bedroom dark and quiet. If you are a music lover, lull yourself to sleep listening to peaceful, meditative type music or instrumentals. Youtube has many collections which can play for hours. If you are the techie type, have Alexa do your music selection. 

Psychological Changes

“Choosing to be positive and having a grateful attitude is going to determine how you’re going to live your life. – Joel Osteen

 ***Your attitude also plays a major role in how rheumatoid arthritis affects your life.***

See how transforming your outlook can boost your energy levels:

  1. Lighten up. Treat yourself with compassion. You may need to cut back on your responsibilities so you can protect your health. Focus on your own abilities instead of trying to keep up with others.

  2. Prepare for setbacks. The road of a person with rheumatoid arthritis is a rollercoaster ride. It is ups and downs. No day is the same as the previous day. Make the most of it. Take it easy on days that you have more pain or fatigue. On good days, make the most of it. Be flexible and accepting of your limitations. Frequent and dramatic fluctuations are typical with rheumatoid arthritis. You’ll probably have easy days and times that are much more challenging. Give yourself permission to rest when you’re feeling under the weather.                                                          👉👉👉4 Easy Tips for Stress Relief   

  3. Avail of support. Even your closest family and friends may find it difficult to understand your fatigue. Look for support groups or online forums where you can meet others who share similar experiences. 

Medical Treatment

 There are new and more effective options for treating rheumatoid arthritis that has been introduced during the past two decades. Consult with and follow your doctor’s recommendations to help you to reduce the inflammation that causes fatigue.

Strategies to Consider

  1. Review and Change your prescription. Definitely have your physician or rheumatologist review your medications. There are now several categories of drugs for rheumatoid arthritis. Discuss the side effects with your doctor and ask about trying a different medication if you experience excessive fatigue.
  2. Increase mobility. Physical therapy can increase your strength and overall fitness. Your doctor may be able to provide a referral, or you can find someone who specializes in rheumatoid arthritis through the American Physical Therapy Association. 
  3. Manage depression. Rheumatoid arthritis doubles your risk for depression. This is a fact. Let your doctor and loved ones know if you need help. Medication and counseling have a high success rate.

 While there is no current cure for rheumatoid arthritis, appropriate self-care and medical treatment can increase the quality of your life. Reduce fatigue so you can feel happier and return to doing the activities you love. Hope this helps! I would love to hear from you!

Write any questions at the comments section below or reach me at primemotionz@gmail.com.

Until the next issue!

 

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