Impact Aerobics | Health And Wellness Tips

No Pain, No Gain Isn’t True of Arthritis, But Exercise Is Still Important
David Silva

National Institute of Arthritis and Musculoskeletal and Skin DiseasesRecent studies have shown that exercise may acually help people with arthritis in a number of ways. It can reduce joint pain and stiffness. It can increase flexibility, muscle strength, and endurance. And it can also help with weight reduction and contribute to an improved sense of well-being.Most comprehensive arthritis treatment plans should include an exercise regiment. Rest and relaxation, proper diet, medication, and instruction about proper use of joints and ways to conserve energy (that is, not to waste motion), as well as the use of pain relief methods should also be included in treatment plans.What types of exercises are best for people with arthritis? Try these three:Range-of-motion exercises to help maintain normal joint movement, relieve stiffness, and increase flexibility.Strengthening exercises to help keep or increase muscle strength. Strong muscles help support and protect joints affected by arthritis.Aerobic or endurance exercises to improve cardiovascular fitness, help control weight, and improve overall function. Weight control can be important to people who have arthritis because extra weight puts extra pressure on joints. As always, people with arthritis should discuss their options with their doctors before starting on an exercise program. Easy, range-of-motion exercises and low-impact aerobics are gennerally a good way to get started. And make sure to ask your doctor about any sports or exercise programs in which you currently participate. Some programs may do more harm than good.You should also be aware that your doctor may decide to refer you to a physical therapist. A therapist with experience in arthritis can design an appropriate home exercise program and teach you about pain-relief methods, proper body mechanics, joint protection, and conserving energy.So what’s the best way to get going? First, always first, discuss your exercise plans with your doctor.Next, start with supervision from a physical therapist or a qualified athletic trainer.Apply heat to sore joints.Stretch and warm up with range-of-motion exercises.Start strengthening exercises slowly with small weights (a 1 or 2 pound weight can make a big difference).Progress slowly.Use cold packs after exercising.Add aerobic exercise.Ease off if joints become painful, inflamed, or red and work with your doctor to find the cause and eliminate it.Like any exercise program, choose a program you enjoy and make it a habit.Range-of-motion exercises should be done at least every other day. Strengthening exercises also should be done at least every other day unless you have severe pain or swelling in your joints. Endurance exercises should be done for 20 to 30 minutes three times a week unless you have severe pain or swelling in your joints.Additional information on arthritis and exercise can be found at the following resources:Arthritis FoundationThe Foundation publishes a free pamphlet on exercise and arthritis and a monthly magazine for members that provides up-to-date information on all forms of arthritis. http://www.arthritis.orgAbout Arthritis TodayInformation on the causes, symptoms, and treatments of arthritis.http://www.aboutarthritistoday.com/arthritisexercise/Spondylitis Association of America (SAA)SAA sells books, posters, videotapes, and audiotapes about exercises for people who have arthritis of the spine.http://www.spondylitis.orgAmerican College of Rheumatology/Association of Rheumatology Health ProfessionalsThis association provides referrals to physical therapists who have experience designing exercise programs for people with arthritis. The organization also provides exercise guidelines developed by the American College of Rheumatology.http://www.rheumatology.org About the Author
About Arthritis Today http://aboutarthritistoday.com

Back Pain Exercises for People Who Cant Stretch Themselves Enough

To rehabilitate the spine, necessary and proper back pain exercises are needed. Exercises don’t only promote wellness of the bones and muscles but may also act as preventive measures for recurring attacks and may also lessen the severity of pain of possible future episodes of back pain.

Active back pain exercise that is controlled and systematically done are natural pain healers. Active movements help distribute the essential nutrients throughout the ligaments, discs and muscles that raise health of each component for optimum performance. And so is the opposite truth, the absence of exercises and productive activities help lessen the vigor of each component which makes them prone to injuries, impairments and degeneration.

Universally, the back pain exercises must be a well-balanced combination of the following:

Stretching exercises like hamstring stretching
Strengthening exercises like the dynamic lumbar stabilization exercise
Mckenzie exercise
Low impact aerobics like walking, water therapy bicycling and swimming
and other back exercise programs

It must be noted though that the intensity and rigidity of exercises and activities must be primarily based on the specific diagnosis. As with any other treatments, the effects will always be determined by several factors that are uncontrollable such as the threshold of the patient over pain, the level of pain that the patient experiences during attacks and the severity of the condition. It is wise to see a physical therapist with specialization on spine wellness. He can best device a back pain exercise plan that is customized for the specific conditions of the patient.

Stretching exercises work by stretching the soft tissues that are found at the ligaments, muscle, tendons located around the spine and at the back bone. The spinal column and all that encompasses it are specifically designed for mobility and stretching. However, due to some factors like injuries and degeneration of the discs, these body parts cannot be moved. Patients experiencing extreme pain may find it hard to mobilize these areas and may require them to perform exercises that may last for some weeks. Yet after faithful application of exercise routines, everything may go back to normal and little or less exercise may then be performed after the healing.

Hamstring stretching exercise on the other hand focuses on the hamstring muscles that are directly linked to the low back pain symptoms. Tightness of the hamstring muscles is known to be a proponent to pelvis stress and the muscles and bones located at the lower back bone. Working on these parts may lessen the degree of pain and the frequency of attacks.

These are only two of the most commonly used back pain exercises. Other exercises and routines are listed in the above section of this article.