Many people with osteoarthritis are content to just sit around or move around as little as possible. However, the latest research suggests that moderate resistance workouts and cardio training can benefit those with osteoarthritis.
Osteoarthritis is the most common form of arthritis. It is a degenerative disease of a joint that causes underlying bone and cartilage to break down, creating joint discomfort and stiffness. In addition to the breakdown of bone and cartilage, osteoarthritis may also include moderate inflammation of some joint tissue.
How Exercise Can Benefit Those With Osteoarthritis
Based on the latest clinical practice recommendations, exercise is suggested as a treatment to cope with osteoarthritis. Since the disease cannot be cured, treatment focuses on reducing physical disability, reducing discomfort and potentially harmful undesirable results of medications. Regular weight training and cardio can improve movement, prevent falls and offer other significant health improvements. By strengthening the muscles around the joints, strength training helps to take some of the load off the arthritic joints and relieves pain.
Although individuals with elevated inflammation can develop intensified inflammation, which can lead to joint pain and swelling from excessive strength training, research has found that regular moderate-intensity exercises-such as strength training, cycling or walking-can help osteoarthritis patients with no joint degeneration or enhanced inflammation. Research also discovered that exercises carried out on a regular basis reduced amounts of inflammation within the knee joint.
What Type of Fitness Training Program Works Best for People With Osteoarthritis?
I strongly suggest that before you do any exercises that you talk to your doctor about how to include exercise into your osteoarthritis treatment plan. The types of exercises which are best for you depends on the type and severity of arthritis and which joints are involved. Your physician or a physical therapist can work with you to come up with the best exercise plan to give you maximum benefits.
Moderate Weight Training And Cardio Workouts Are Most Beneficial To Osteoarthritis Sufferers
Osteoarthritis sufferers probably should not, include high impact activities which require a lot of stopping, changing directions, and jumping - all of which can aggravate the joint. Rather, an exercise program that includes a combination or exercises that increase flexibility, build strength, and provide low impact cardio conditioning will deliver maximum benefits.
Most experts recommend 15 to 30 minutes a day of cardio conditioning, combined with 10 minutes of stretching before and after exercising. Stretching can reduce soreness in the tissues surrounding joints and can be done everyday, while resistance exercises should be done every other day to allow muscles time to heal and recover themselves for the next workout. Cycling, walking, and water aerobics are some of the best cardio exercises for osteoarthritis in the knee.
Resistance exercises can be done with dumbbells, weight machines, elastic tubing or bands, your own body weight, or any other object that forces your muscles to contract. Again, check with your doctor, personal trainer, or physical therapist to see which specific resistance exercises are best for you.
Remember that you don't have to sit all day if you have osteoarthritis. Inactivity will only lead to muscle weakness, more pain, joint stiffness, reduced range of motion, and fatigue. In addition, your joints may become more inflamed due to lack of exercise. A well-supervised exercise program for osteoarthritis will result in just the opposite, more muscle strength, less pain and joint stiffness, and a wider range of motion.
Find more of the latest trends and news on fitness, health, and weight loss at http://www.fitnessandhealthmatters.com.
Article Source: http://EzineArticles.com/expert/James_Spann/837057
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