Health & Beauty Tips

Archive for the ‘Arthritis tips’ Category

The following are the four types of exercises that can have a positive effect on reducing the pain associated with arthritis and other rheumatic diseases:

Flexibility

Flexibility exercises help to maintain or improve flexibility in the affected joints and surrounding muscles. Benefits include improved posture, reduced risk of injury and improved function. When focusing on flexibility exercises, exercise five to 10 times should be performed on a daily basis while stretching is performed at least three days a week are held for 30 seconds each way.

Strengthening

Strengthening exercises are designed to work muscles. Strong muscles improve function and help reduce the bone loss associated with inactivity. For people with arthritis, a set of 8:00 to 10:00 exercises for large muscle groups of the body two to three times per week is recommended. However, older people find that 10-15 repetitions are more effective with less resistance. The resistance or weight should increase the muscles without joint pain challenge.

Aerobic

Aerobic exercises include activities that the large muscles of the body used in a repetitive and rhythmic way. Aerobic exercise improves heart, lung and muscle function. For people with arthritis, this type of exercise benefits for weight control, mood, sleep and overall health. Safe forms of aerobic exercise include walking, aerobic exercise, water sports, cycling or training on equipment such as exercise bikes, treadmills and cross trainers. Current recommendations for aerobic activity of moderate intensity exercise 150 minutes per week, preferably spread over several days.

Body awareness

Body awareness exercises include activities to posture, improve balance, joint position sense, coordination and relaxation. Tai Chi and yoga are examples of recreational exercises, the elements of body awareness and can be a very useful part of a plan arthritis exercise.