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Exercises
to Strengthen Joints
by
Chad Tackett
Arthritis affects millions of people each and every year. The term arthritis means "inflammation
of a joint," and it actually refers to many conditions that can cause pain
in your body's joints. The most common form of arthritis that occurs in older
adults is osteoarthritis, which is also known as the "degenerative joint
disease."
As a person gets older this type of arthritis may develop
simply due to the normal wear and tear of the joints over the years as the body
ages. Other factors that may hasten the development of osteoarthritis include
being overweight, having a poor posture, or even a previous injury. A wearing
out of the cartilage that covers the ends of the bones results in chronic irritation.
The cartilage becomes soft and wears unevenly. In some circumstances it may wear
away completely, exposing the underlying bone. Thickening of the ends of the bone
may occur.
Usually a person who is suffering from osteoarthritis only
has problems in the joints of their hip, knee and spine. Sometimes the pain associated
with it can be relieved with rest, while other times, especially in the case of
more serious symptoms, drugs may be used to reduce the swelling. In addition,
exercises can be taught to help strengthen the muscles around the joint to reduce
the stress upon it. Only in very severe osteoarthritis cases is surgery necessary
to replace or repair the damaged joints.
Exercise is very important for
everyone, but it is especially important for people who are suffering from arthritis.
However, if you are afflicted with any form of that disease, running, aerobic
dance and most team sports are probably out of your league. But it doesn't mean
that you can't be physically active.
Here
are some exercises that will help you to strengthen your joints:
- Ride a bicycle. Unlike walking, running, aerobic
dancing and other weight-bearing activities, bicycling is gentle on your joints
and can be done by people of all ages.
- Stretch.
Often overlooked or just plain neglected, stretching exercises are a vital way
to strengthen your joints, keep you limber and feeling good at the same time.
Fitness experts recommend doing at least a half an hour of stretching two or three
times a week, but every day is even better, if only for a short period of time.
Many age-related stiffness is simply the result of inactivity. In fact,
in one recent study, a group of nearly 1,000 adults enrolled in the same exercise
class over a twenty-five year period experienced modest declines in strength and
aerobic fitness, but no loss of flexibility.
- Climb
the stairs. This form of exercise is probably one of the most efficient
ways of strengthening the bones, muscles and joints of your lower body. What's
more, stairs are everywhere, and they're free. You don't need a membership in
an expensive health club; the stairs in your home or at the mall will do just
fine.
-
Swimming. Even if you can't swim, you can use the
pool for an excellent workout to help strengthen those joints. Remember, if it's
hot and humid outside, you surely won't want to exercise. But a quick trip to
the swimming pool will not only cool your off, it can set you on the road to a
healthier lifestyle.
Most people hate to exercise. They are usually more
comfortable sitting in front of the TV instead. But the trick is to make exercise
fun, and find one that excites you and that you look forward to doing several
times a week. And when you become bored, make slight changes in your routine,
keep it exciting. Experiment and find out what works best for you. Once you find
that perfect exercise that is just right for you, you won't hesitate to get off
the couch and begin a healthier way of life.
Chris Widener is a popular speaker and writer, as well as the President of Made
for Success. Visit his websites at http://www.madeforsuccess.com
Copyright 2003 Made for Success. Used by permission. All rights reserved worldwide.
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