The two most common forms of arthritis affect millions of people
Arthritis is a condition characterized by inflammation of one or more joints. Affecting millions of people, the two most common forms are osteoarthritis and rheumatoid arthritis.
Osteoarthritis typically strikes after the age of 40 and is often brought on by wear and tear or after an injury. A slowly developing degenerative disease, it affects the most frequently used joints with symptoms of pain and stiffness, especially in the morning.
Rheumatoid arthritis develops much more quickly, often within weeks or months, and usually begins between the ages of 25 and 50. Chronic inflammation causes tenderness, swelling and pain. Stiffness is felt in the morning, but usually lasts much longer.
Treatment for arthritis may include medications, heat or cold applied to the affected area or physical therapy. In very severe cases of osteoarthritis surgery may be necessary to replace or repair damaged joints. Exercise is often recommended as part of treatment. A well rounded program generally consists of gentle stretching, light-weight resistance exercises to keep the muscles strong, and low-impact aerobic exercise. Intensity, frequency and duration can vary depending on which joints are affected and the degree of damage done. Because there is no one-sizefits-all exercise prescription, it is important to check with your doctor before you begin a new type of physical activity.
Water exercise has helped many who suffer with arthritis, such as swimming laps or aqua-aerobics because much of the body weight is supported. Water provides 12 to 15 times more resistance than air, meaning that its possible to burn as many as 3 1⁄2 times more calories than walking on land at a moderate pace. Research has shown that water walking or jogging in reverse engages more muscles in your legs and back than going forward - 83% more quads, 61% more lower back, and 47% more calves.
Tips:
For those who have difficulty grasping or holding on to objects, hand and/or wrist weights are a good choice. Most have adjustable velcro straps, or come in different sizes that slip right over the hand onto the wrist, making the need to hold onto weights unnecessary. Wrist weights usually range from ½ pound to as much as 5 pounds and can also be used as additional resistance when exercising with dumbbells or resistance bands.
Train smart! Remember that it is important to build strength and endurance in a gradual fashion and avoid overexertion. Always listen to your body to monitor signs of overtraining, which can include chronic fatigue or weakness, increased pain or swelling, or any other negative response.
Staying active has so many benefits, including decreased stress, improved circulation, flexibility and maintenance of bone, muscle and joint health. The stronger the muscles, tendons and ligaments, the greater the support for affected joints.
For cardiovascular conditioning, recommendations may include incorporating low impact activities such as walking, swimming, bicycling, or any other comfortable aerobic exercise into your fitness program. You should be only somewhat winded, but still able to carry on a conversation.