Ac­tive re­sis­tance

Element - - Lifestyle -

Range-of-mo­tion ex­er­cises

Mov­ing your joints through their nor­mal range of move­ment, from small joints (mov­ing thumbs, toes and an­kles), through to big­ger move­ments like lift­ing your arms over your head and rolling your shoul­ders. Daily.

Strength­en­ing ex­er­cises

Strong mus­cles sup­port and pro­tect joints. Weight­bear­ing ex­er­cise will main­tain or in­crease your cur­rent mus­cle strength. This can be at a gym or de­lib­er­ate lift­ing and car­ry­ing as part of do­ing house­hold chores. Ev­ery other day.

Aer­o­bic ex­er­cise

Aer­o­bic or en­durance ex­er­cise helps con­trol weight, build stam­ina and in­crease en­ergy. Joint friendly aer­o­bic ex­er­cises in­clude stretch­ing, yoga, walk­ing, cy­cling, tai-chi and any ex­er­cise in wa­ter. The most ben­e­fit is gained in 20 min­utes; af­ter that ben­e­fits gained di­min­ish sig­nif­i­cantly. Daily.

Turn to Tai-Chi

Tai chi is ideal for joint health and ha­bil­i­ta­tion, im­prov­ing strength, fo­cus, move­ment, bal­ance and pre­vent­ing falls.

In a study of chronic arthri­tis pain suf­fer­ers, re­searchers at Case Western Re­serve Univer­sity in Cleve­land found that those at­tend­ing weekly hour-long tai chi classes had sig­nif­i­cantly less pain than those who did not take the class. Re­searcher Patricia Adler, said “Tai chi in­creases cir­cu­la­tion, which may im­prove joint func­tion. It also sta­bilises the joint struc­ture and strength­ens soft tis­sue that sup­ports the joint, to help re­duce pain.”

A Tufts Univer­sity School of Medicine study showed tai chi twice weekly for 12 weeks im­proved pain, mood, sleep and ex­er­cise ca­pac­ity. Gains still present 24 weeks later.

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