Exercises to Strengthen Joints
By Chad Tackett
Arthritis affects millions of people each and every year.
The term arthritis means "inflammation of a joint," and it
actually refers to many conditions that can cause pain in your body's
joints. The most common form of arthritis that occurs in older adults
is osteoarthritis, which is also known as the "degenerative joint
disease."
As a person gets older this type of arthritis may develop
simply due to the normal wear and tear of the joints over the years
as the body ages. Other factors that may hasten the development of osteoarthritis
include being overweight, having a poor posture, or even a previous
injury. A wearing out of the cartilage that covers the ends of the bones
results in chronic irratation. The cartilage becomes soft and wears
unevenly. In some circumstances it may wear away completely, exposing
the underlying bone. Thickening of the ends of the bone may occur.
Usually a person who is suffering from osteoarthritis only
has problems in the joints of their hip, knee and spine. Sometimes the
pain associated with it can be relieved with rest, while other times,
especially in the case of more serious symptoms, drugs may be used to
reduce the swelling. In addition, exercises can be taught to help strengthen
the muscles around the joint to reduce the stress upon it. Only in very
severe osteoarthritis cases is surgery necessary to replace or repair
the damaged joints.
Exercise is very important for everyone, but it is especially
important for people who are suffering from arthritis. However, if you
are afflicted with any form of that disease, running, aerobic dance
and most team sports are probably out of your league. But it doesn't
mean that you can't be physically active.
Here are some exercises that will help you to strengthen
your joints:
Ride a bicycle
Unlike walking, running, aerobic dancing and other weight-bearing
activities, bicycling is gentle on your joints and can be done by people
of all ages.
Stretch
Often overlooked or just plain neglected, stretching exercises
are a vital way to strengthen your joints, keep you limber and feeling
good at the same time. Fitness experts recommend doing at least a half
an hour of stretching two or three times a week, but every day is even
better, if only for a short period of time.
Many age-related stiffness is simply the result of inactivity.
In fact, in one recent study, a group of nearly 1,000 adults enrolled
in the same exercise class over a twenty-five year period experienced
modest declines in strength and aerobic fitness, but no loss of flexibility.
Climb the stairs
This form of exercise is probably one of the most efficient
ways of strengthening the bones, muscles and joints of your lower body.
What's more, stairs are everywhere, and they're free. You don't need
a membership in an expensive health club; the stairs in your home or
at the mall will do just fine.
Swimming
Even if you can't swim, you can use the pool for an excellent
workout to help strengthen those joints. Remember, if it's hot and humid
outside, you surely won't want to exercise. But a quick trip to the
swimming pool will not only cool your off, it can set you on the road
to a healthier lifestyle.
Most people hate to exercise. They are usually more
comfortable sitting in front of the TV instead. But the trick is to
make exercise fun, and find one that excites you and that you look forward
to doing several times a week. And when you become bored, make slight
changes in your routine, keep it exciting. Experiment and find out what
works best for you. Once you find that perfect exercise that is just
right for you, you won't hesitate to get off the couch and begin a healthier
way of life.
This article was provided by GHF.
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