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[Video below]-The selection committee of Athletics Federation of India (AFI) declared the Indian 20km Race Walking team for the 21st Commonwealth Games to be held in Gold Coast (Australia) from April 4-15, 2018.The Indian Men’s 20km team will comprise Irfan KT and Manish Singh Rawat who won the gold and silver medals, respectively, at the 5th National Race Walking Championships which concluded on Sunday in New Delhi.
Exercise With Arthritis
Exercise is important for everyone
to include in their daily schedule, even those with arthritis. It
ensures your body is healthy and strong enough to endure the challenges
you set for it. There are many positive effects of exercise including
improved heart and lung efficiency, minimizing your chances of
developing heart disease, increased metabolic function, enabling you to
maintain or lose weight, increased happiness and many more. Research
shows that those with arthritis can take part in safe regular exercise.
People with rheumatoid arthritis can benefit from moderate intensity,
weight-bearing activity. Those with osteoarthritis can benefit in
programs that combine strengthening and aerobic exercise. Exercising
with arthritis will help to reduce symptoms, improve joint motion and
function, enhance coordination and balance, and control body weight.
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There are three types of exercise that makes up all exercise programs that can have positive effects on reducing arthritis-related pain and disability. These include flexibility, strengthening, and aerobic exercises.
Flexibility exercises contribute to reduce risk of injuries, better posture and improved function. Range of motion (ROM) and stretching exercises help to maintain or improve the flexibility in affected joints and surrounding muscles. You can perform ROM exercises multiple times a day, every day. There are benefits to performing the ROM in the morning and night. If you perform ROM exercises at night, you will wake up with less joint stiffness. If you perform ROM exercises in the morning, it will help thin the fluid and get the joints moving. You can do these ROM exercises 3-5 days a week, 5-10 times a day for 15-30 seconds for each exercise. Suggested programs are Yoga and Tai Chi.
Strengthening exercises work the muscles much harder. The more strength training you do, the stronger your muscles get, providing better joint support and reducing loading stress through the painful joint. Muscle strength also helps reduce bone loss related to inactivity. You can strength train 2-3 days a week at 8-10 repetitions for each exercise. For older individuals, you can strength train 10-15 repetitions for each exercise with less resistance. You want to ensure that the strength exercise challenges you without increasing your joint pain. Suggested exercises include using hand held weights, elastic bands or weight machines. Continue increasing the weight or resistance to continue improving.
Aerobic exercise improves your cardiorespiratory function by improving the heart, lung and muscle function. Aerobic exercise also helps control weight, mood, sleep and overall health. It is recommended to do aerobic exercise 150 minutes of moderate intensity per week over the course of a few days. Those with more pain should exercise in several intervals in shorter sessions rather than long sessions. Suggested exercises are walking, aerobic dancing, aquatic exercise, bicycling, stationary bikes, treadmills or elliptical trainer. Daily activities can fall under aerobic exercise too; just increase the intensity level.
If you have had a joint replacement or experience painful joints caused by arthritis, you can be at risk of falling, impaired coordination and position awareness. Exercise can help in reducing the pain caused by surgery or arthritis. Like all other programs, consult your doctor to determine which program works best for you. These exercises will improve your overall functioning and reduce the risk of injury. Find a time of day/week that works best for you and make it a routine. Go to a gym, a pool, take a class, do a DVD in the comfort of your own home or go outside. If you fatigue too fast, break it up and exercise in short intervals. It is important to listen to your body and be aware of any changes in your arthritis symptoms. You may need to change up your routine based on how you feel. Happy Exercising!
This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read herein.
[Video below]-The selection committee of Athletics Federation of India (AFI) declared the Indian 20km Race Walking team for the 21st Commonwealth Games to be held in Gold Coast (Australia) from April 4-15, 2018.The Indian Men’s 20km team will comprise Irfan KT and Manish Singh Rawat who won the gold and silver medals, respectively, at the 5th National Race Walking Championships which concluded on Sunday in New Delhi.
Exercise With Arthritis
| By: Addison Jones | |
|
There are three types of exercise that makes up all exercise programs that can have positive effects on reducing arthritis-related pain and disability. These include flexibility, strengthening, and aerobic exercises.
Flexibility exercises contribute to reduce risk of injuries, better posture and improved function. Range of motion (ROM) and stretching exercises help to maintain or improve the flexibility in affected joints and surrounding muscles. You can perform ROM exercises multiple times a day, every day. There are benefits to performing the ROM in the morning and night. If you perform ROM exercises at night, you will wake up with less joint stiffness. If you perform ROM exercises in the morning, it will help thin the fluid and get the joints moving. You can do these ROM exercises 3-5 days a week, 5-10 times a day for 15-30 seconds for each exercise. Suggested programs are Yoga and Tai Chi.
Strengthening exercises work the muscles much harder. The more strength training you do, the stronger your muscles get, providing better joint support and reducing loading stress through the painful joint. Muscle strength also helps reduce bone loss related to inactivity. You can strength train 2-3 days a week at 8-10 repetitions for each exercise. For older individuals, you can strength train 10-15 repetitions for each exercise with less resistance. You want to ensure that the strength exercise challenges you without increasing your joint pain. Suggested exercises include using hand held weights, elastic bands or weight machines. Continue increasing the weight or resistance to continue improving.
Aerobic exercise improves your cardiorespiratory function by improving the heart, lung and muscle function. Aerobic exercise also helps control weight, mood, sleep and overall health. It is recommended to do aerobic exercise 150 minutes of moderate intensity per week over the course of a few days. Those with more pain should exercise in several intervals in shorter sessions rather than long sessions. Suggested exercises are walking, aerobic dancing, aquatic exercise, bicycling, stationary bikes, treadmills or elliptical trainer. Daily activities can fall under aerobic exercise too; just increase the intensity level.
If you have had a joint replacement or experience painful joints caused by arthritis, you can be at risk of falling, impaired coordination and position awareness. Exercise can help in reducing the pain caused by surgery or arthritis. Like all other programs, consult your doctor to determine which program works best for you. These exercises will improve your overall functioning and reduce the risk of injury. Find a time of day/week that works best for you and make it a routine. Go to a gym, a pool, take a class, do a DVD in the comfort of your own home or go outside. If you fatigue too fast, break it up and exercise in short intervals. It is important to listen to your body and be aware of any changes in your arthritis symptoms. You may need to change up your routine based on how you feel. Happy Exercising!
This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read herein.
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