Years ago putting these two words – arthritis and exercise – into the same sentence would have been major cause for confusion.

Trainers, nutritionists and physical therapists now strongly believe that taking a preventative approach to combating arthritis is an effective way to dealing with a rapidly growing number of cases in North America, which currently stands at approximately 50 million.

Large numbers of disability cases, due to osteoarthritis and rheumatoid arthritis, could be avoided if we become proactive with smart nutritional choices, a well thought-out exercise regimen, and preventative supplementation. 

Being only ten pounds overweight increases the force on the knees
by thirty to sixty pounds with each step ~ Susan Bartlett, Ph.D

A statement like this shows you the extreme circumstance that people with osteoarthritis face when starting a concept to improve their overall health through exercise. Starting with yoga for increasing your flexibility and strength is an ideal training technique for most people who suffer from arthritis.

Non-weight bearing exercise methods, like swimming, are also enormously effective for osteoarthritis because proper swimming technique allows you prevent the “wear and tear” on most joints.

Avoiding the “wear and tear” is essential to proper training for arthritis sufferers, no matter the level of inflammation they normally experience. For arthritis sufferers who do not have problems with gripping objects, they should implement resistance band training, Swiss Ball core work, as well as some low impact aerobics for maintaining strength, cardiovascular endurance, and increasing bone density.

Regular physical activity can keep muscles around the affected joints stay strong, decrease bone loss and may help control joint swelling and pain ~ John Hopkins’ Arthritis Center

In my opinion, whether a client is struggling with Lupus, a compromised immune system that leads to swelling or Gout, a crystallized acid collecting in the blood, or any other various type of arthritis, nutritional support is vital to combating symptoms. Including Omega-3 rich foods help with inflammation. Eating foods with high amounts of lycopene and antioxidants, such as cooked tomatoes, help with enhancing your natural production of Type II Collagen (think stronger cartilage). Black cherry juice concentrate neutralizes uric acid, which will allow more blood flow to affected areas while exercising.

In my daily consultations with clients, I suggest avoiding simple sugars and canned meats that are high in nitrogen that can lead to small flare-ups in joints. There are also some good anti-inflammatory supplements on the market that contain glucosamine and chondroitin that can help reduce swelling and protect joints.

The following is a list of simple exercises that most arthritis sufferers can utilize to enhance balance, endurance, and strength:

Perform 3 sets of each exercise and follow with 20 minutes of light cardiovascular training.

Floor Work

1. Seated Swiss Ball Squeeze  (hips and inner thigh)  
2. Seated One-Legged Calf Extensions
3. Lying on Stomach Superman (lower back and glutes) 

Physioball Work

1. Physioball Dumbbell Crunches (core)
2. Physioball Alternating Chest Press with Dumbbells

Band Work

1. Half Squat Position Band Rows (using medium gauge band)
2. Standing Triceps Two handed Kickbacks (keep palms supinated-up)
3. Standing Alternating Bicep Curl

Recommended Supplements for Joint Health:

• Omega 6 CLA – Most Natural Weight Loss Product
• Omega 3 for Joint and Heart Health
• Advanced Joint Therapy and Pain Management

Sources:

1. Canadian Arthritis Network & Johns Hopkins University
2. ‘The Role of Exercise in Management of Arthritis’, Susan Bartlett, Ph.D
3. ‘Osteoarthritis and Weight Management’, Susan Bartlett, Ph.D

Tags: arthritis

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