Categories
Empowering Movement: Overcoming Arthritis at Power
It’s a well-known fact: regular exercise leads to a longer, happier, and healthier life. However, arthritis often becomes a roadblock, causing many to reduce their activity levels and become more sedentary.
But here’s the thing – stepping away from exercise can have long-term negative impacts on health and wellness. This inactivity not only increases the risk of lifestyle-related conditions like Type 2 Diabetes, heart diseases, and certain cancers, but it also means missing out on a key strategy for managing and easing arthritis pain. At Power, we believe in finding ways to keep moving, regardless of the challenges.
Understanding Arthritis: A Quick Overview
Arthritis isn’t just one condition; it’s an umbrella term for over 100 different types, with Osteoarthritis and Rheumatoid arthritis being among the most common. Essentially, arthritis involves inflammation in the joints, which can cause pain, swelling, stiffness, and sometimes, a decrease in joint function.
Rheumatoid arthritis, an auto-immune condition, often affects both sides of the body simultaneously – think pain in both knees or both elbows.
Osteoarthritis, on the other hand, is more common as we age. It’s the result of wear and tear on our joint cartilage, the cushion at the end of bones that prevents them from grinding together in the joint.
Navigating Exercise with Arthritis
When it comes to exercise, especially with arthritis, the best approach is a balanced one. Aim for a mix of flexibility/mobility, strength, and cardiovascular fitness in your workout regimen, adjusting intensity to suit your comfort level.
The Essential Trio of Exercise Components
Flexibility/Mobility: Focus on improving or maintaining your joint range of motion. Stretching individual muscles and mobilizing joints are key here. This gentle, low-impact activity can be a daily routine, helping to boost your posture, reduce pain, and minimise the risk of injuries down the line.
Strength Training: Boosting muscle strength around a joint can be a game-changer, especially if you’re dealing with arthritis. Stronger muscles mean better support for the joint, which can lead to reduced stress and less pain in the affected area.
But that’s not all – regular strength training can also enhance overall joint function and slow down bone loss, a common concern with arthritis. As you build muscle, you also increase bone density, which might even reduce your reliance on anti-inflammatory meds.
Remember, a balanced, full-body strength program is crucial. It helps prevent muscle imbalances and potential injuries. If you’re new to strength training, the key is to start slowly and build gradually, ensuring you don’t aggravate your joints.
Cardiovascular Exercises:
Cardiovascular (CV) exercises are often the most accessible and enjoyable part of a fitness routine. Simple daily activities like walking, gardening, and lawn mowing, or even more dynamic options like swimming, cycling, or dancing, all fall under this category.
Engaging in regular CV activities boosts your energy levels, enhances your mood, and can even improve your sleep quality. It’s also great for weight management and keeping your joints mobile and well-lubricated, which is particularly beneficial for reducing arthritis-related pain. Incorporating some form of cardiovascular exercise into your daily routine, be it a brisk walk or a bike ride, is essential for long-term improvements in heart, lung, and muscle health.
Finding Your Ideal Exercise Time and Routine
Starting an exercise routine is all about what works best for you. Some people feel more energized and ready for a workout in the afternoon or evening, and if that’s you, aligning your exercise schedule to these times can help overcome any resistance to getting started.
On the other hand, you might discover that an early workout gives you a better boost for the day ahead. Even if it’s hard to start, knowing how good you’ll feel afterwards can be a great motivator.
Remember, personalisation is key, especially when dealing with arthritis. It’s not a one-size-fits-all situation, and what works for one person might not work for another. That’s why getting advice from an experienced coach is crucial. They can help you find exercises that not only suit your current capabilities but also challenge you as you progress.
Personalised Fitness at Power
At Power, we believe in tailoring our fitness programs to each individual. Say you come in with a bad back one day; we’ll adapt your workout to accommodate that, ensuring you still get an effective session without aggravating the pain.
Consistently, our sessions integrate elements of flexibility, strength, and cardiovascular training. This approach ensures that all our clients, including those managing arthritis, can reap the full benefits of a well-rounded fitness routine.