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muscle arthritis
January 22, 2010 by admin · Leave a Comment
Exercise is an essential tool in managing arthritis. It not only reduces pain and stiffness of joints, strengthens muscles around joints strong, and increases flexibility and endurance, but gives you more energy, helps you sleep better, controlling your weight and you just made feel better.
The important thing to remember when starting a new exercise routine is to start slowly, very slowly. Flexibility (or stretching) exercises are a great way to improve range of motion. When your body allows, weight training and exercises endurance as cycling are also useful.
For those with severe arthritis pain, there are a number of exercise programs available water using the buoyancy of the water to reduce stress on hips, knees and spine. It is not necessary to be a swimmer to participate in an exercise program of water.
Choose an exercise program that you can handle, and enjoy, is very important. Think about the things you enjoy doing and then check with your doctor or therapist to make sure it goes to start and how to make more beneficial to reduce fatigue and strengthen muscles and joints and increasing flexibility.
Whatever you decide to try, please include the following in your exercise routine every day:
-Flexibility (stretching) exercises to increase Gradually your range of motion
Resistance training to strengthen muscles and joints
-Cardiovascular (aerobic) exercise to increase traffic and circulation and strengthen your heart.
This may sound like a lot, especially when it is difficult to manage simple daily tasks – but if you try to integrate it into your daily routine, you will see that it will be easier as time passes.
Flexibility (stretching, Range-of-Motion) Exercises:
Daily stretching exercises are the most important part of your exercise regiment as they protect your joints by reducing the risk joint damage, help you warm-up for more strenuous exercise by getting your body moving and help you relax and release tension from body. Tai Chai and yoga are particularly useful for alleviating these joints stiff in the morning. Your goal should be to work up to 15 minutes of flexibility exercises daily. Once you can do 15 minutes straight, you should be able to add strengthening and aerobic exercises to your routine daily.
Strengthening (resistance) exercises:
When you have arthritis, you need good muscles to reduce stress on joints. Strengthening exercises can help strengthen your muscles so they can absorb shocks and protect your joints against injury. Using weights makes your muscles work harder and helps them become stronger.
There are two types of strengthening exercises: isometric (which tightens the muscles of movement joint without insisting on the town) and isotonic (which strengthen the muscles by the joint movement). Strengthening exercises should be done every two days after the heat with some flexibility exercises.
Cardio-vascular (aerobic) exercises:
Cardio-vascular (or aerobic endurance) to perform any physical activity that uses large muscles of the body in rhythm, continuous movements. This includes walking, dancing, swimming and cycling, and others. The purpose of these exercises is to your heart, lungs, blood vessels and muscles to work more efficiently. They can also lead to improved endurance, stronger bones, improve sleep, control weight and reduce stress, depression and anxiety.
Try to include aerobic activity into your fitness program three to four times per week, with a goal to work in your target heart rate for 30 minutes each session.
If you find it difficult to make you move, or simply do not know not what exercises are best to beat your arthritis, contact your local Arthritis Foundation exercise programs in your area.
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Article Source: ArticlesBase.com – Exercising to Beat Arthritis Pain
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