Strengthening Exercises

There are four major types of exercise that make up all comprehensive exercise programs, regardless of the level of participation. Each can have a positive effect on reducing arthritis-related pain and disability. Flexibility exercises: Both range-of-motion and stretching exercises help to maintain or improve the flexibility in affected joints and surrounding muscles. This contributes to better posture, reduced risk of injuries and improved function.

Exercises are usually performed 5 to 10 times on a daily basis. Those people with RA may find doing exercises in the evening helps reduce joint stiffness the next morning. It is recommended that stretching exercises be done a minimum of 3 days a week with each stretch being held for about 30 seconds. While exercises are more common in therapeutic programs, stretching activities are important in all levels of exercise. Recreational activities such as yoga incorporate both and stretching movements into their routines.

Strengthening exercises more vigorous exercises are designed to work muscles a bit harder. As the muscle becomes stronger, it provides greater joint support and helps reduce impact through the painful joint. Strong muscles, which also contribute to better function, help reduce bone loss associated with inactivity, some forms of inflammatory arthritis and the use of certain medications.

One set of 8 to 10 exercises for the major muscle groups of the body 2 to 3 times a week is recommended. Most persons should complete 8 to 12 repetitions of each exercise. Older individuals may find 10 to 15 repetitions with less resistance are more appropriate. The resistance or weights need to be of sufficient intensity to challenge the muscles without causing increased joint pain. Resistance can take the form of lifting a limb against gravity, using hand-held weights or elastic bands, or pushing/pulling against resistance using a weight machine. Gradual progression in the amount or form of resistance is recommended for ongoing improvements in strength.

Current recommendations for aerobic activity are for 30 to 60 minutes of moderate intensity exercise 3 to 5 days a week. This time requirement can be accumulated in several 10-minute bouts over the course of the day or week for similar health benefits as one continuous exercise session. This offers greater flexibility in scheduling aerobic exercise sessions, and allows those individuals with greater pain and fatigue to do shorter sessions within their personal tolerance level. Moderate intensity is the safest and most effective exertion level for aerobic exercise. This means the exerciser can speak normally (Talk Test), doesn't get out of breath or over-heated, and can carry on the activity for a sustained period of time in comfort. For more details visit http://www.soundbodytrainer.com

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