Motion Approved: How Exercise Provides Arthritic Relief

Arthritis can certainly take its toll on your emotional wellbeing and day-to-day life, but the real blow is dealt to your fitness levels. With stiff and achy joints, just getting out of bed in the morning can be a real challenge, let alone doing some exercise. Surely, it’s just better for your joint wellness to throw in the towel, right? Wrong. Certified Personal Trainer Jen Mueller argues that arthritic problems actually give you a reason to get up and get moving. According to Mueller, ‘Exercise reduces joint pain and stiffness and increases flexibility, muscle strength, cardiac fitness, and endurance. It also helps with weight reduction and contributes to an improved sense of wellbeing.’ But how do you start a programme that helps – rather than hurts – your arthritic pain?

 

There are three types of exercise that best deal with arthritis, so your programme needs to include a balance of the following:

 

• Range-of-motion exercises. Movements such as stretching help your joints to move normally, relieve stiffness, and maintain or increase your flexibility. You should include range-of-motion exercises at least every other day.


• Strengthening exercises. In order to keep or increase your muscle strength, and support and protect your joints, you need to perform strengthening exercises such as weight training, resistance exercises, nautilus and body weight exercises. Unless you have severe pain or swelling in your joints, you should include strengthening exercises every other day.


• Aerobic or Endurance exercises. Bicycle riding, walking, swimming and using cardio gym machines helps to improve your heart health, control your weight, enhance your body’s overall functioning and relieve pressure on and inflammation in your joints. Include 20 – 30 minutes of aerobic exercises three times per week unless you have severe pain or swelling in your joints.

 

So, how do you begin? Mueller recommends, ‘Begin with easy, range-of-motion exercises and low-impact aerobics. As you become more comfortable with a low-level program, it is possible to progress to more advanced exercises. For example, you might start with water exercise (easiest on the joints) and progress to walking and/or biking or sports. Check with your doctor to learn which sports and exercises would be safe for you to try.’ However, when you are exercising, there are certain things you need to remember in order to workout safely and effectively:

 

1. Move daily: To prevent stiffness and loss of joint movement, you should move your joints daily. ‘Exercises should be done on a regular basis,’ says Mueller. ‘You should try to do them on good days and bad days, although you may have to modify the programme if you are having more pain than usual.’

 

2. Go gently: Mueller asserts, ‘An inflamed joint should only be moved gently through its range of motion. It is important to listen to your body and not overdo it. If an exercise hurts, stop! Pain (other than normal arthritis discomfort) is your body’s way of telling you something is wrong. If you get tired, rest! Wait a few minutes, then continue when you are ready.’ Most experts will agree that if your pain persists for more than one hour after exercise, you are doing too much.

 

3. Start right: ‘Always begin a session with some slow warm-up exercises to reduce stress on the joints,’ Mueller advises. ‘You should attempt to achieve a full range of motion by moving until you feel a slight stretch. Do not force the motion, going only as far as you feel comfortable.’  Remember to move at your own pace, and perform each exercise in a slow and steady motion.

Categories: Arthritis, Daily Exercise, exercise, exercises, joints, motion, motion exercises, muscle strength, Pain, severe pain, strengthening exercises

To 50 and Beyond: How to Eat, Exercise and Live Well

Once you reach 50, you have to work harder to take care of your wellbeing and guard it against major health concerns. However, incorporating a few simple, wellness principles into your lifestyle can help you to eat healthily, stay fit and live well over 50:

 

1. Eat healthy fats: There’s no denying that saturated fats are bad for your arteries and heart health but, if that wasn’t enough to deter you from eating them, they can also damage your memory and concentration. This means that your heart AND brain are at risk unless you cut down on red meat, butter, and other foods high in saturated fats. That’s not to tar all fats with the same brush, however, as some fats can even have a positive effect on your heart and brain. Therefore, try to up your intake of fatty fish and fats from plants, like flaxseed and nuts.

 

2. Fill the empty nest: No one likes it when their kids leave home. Ok, you might like it a little bit at first, but then empty nest syndrome kicks in and you’re left knocking around a big, quiet house by yourself, or just you and your partner. However, if the quiet and space is troubling you, why not fill it again by adopting a pet? Not only does this do wonders for your mental and emotional health, but having a pet like a cat or a dog may in fact lower your cholesterol levels along with your risk of heart disease. Pet owners are also less likely to need to visit the doctors’. Wellness experts aren’t too sure as to why this is, but, at the very least, having a dog means you have to go for a walk everyday, which is always good for your health.

 

3. Protect your joints: You may be worried about how running may affect your bones and joints, but hitting the big 5-0 doesn’t mean you have to give up your morning run (my Dad’s just turned 51 and ran his 12^th marathon on his birthday). In fact, a new study has even gone so far as to suggest that running may actually strengthen your knees, and research has shown that running doesn’t raise your risk of arthritis. However, if you do have arthritis or damaged joints already, running might be one speedy step too far. Still, low-impact exercise like walking or biking is vital for strengthening your muscles, supporting your joints and lessening your pain, no matter what conditions or injuries you might have, so talk to your doctor about a suitable exercise programme.

 

4. Rediscover your sex life: Your sex life changes as you get older, but that doesn’t mean a turn for the worse; being that little bit older and wiser means you’ve got more experience, you’re more confident, and you’re just so much better at it than you were when you were in your twenties. The fact that you’re in a different stage of life means you have fewer hang-ups and constraints to worry about, like the kids walking in on you, or even making new kids! However, because older people are starting to realise that they’re less tied to the worries of family planning, rates of STIs have skyrocketed in this age group so make sure you still wear protection if you’re having sex with someone new.

 

5. Don’t stop learning: Just because you’ve got more knowledge and experience under your belt doesn’t mean that you’ve seen and done it all – surprise yourself! Don’t stick with the familiar and the comfortable; go out and look for new places, friends and experiences. Always wanted to travel or play like Hendrix? Start learning a language or taking guitar lessons. Not only is this good for the soul, but new experiences will build new pathways in your brain, keeping your mind healthy as you age.

Categories: After 50, better sex, doesn, fats, health, Healthy Fats, joints, nbsp, saturated fats, sex life

Running: Are You Wearing the Right Trainers?

There’s no need to carry on running with bland, damaged old trainers. New trainers can protect your feet and even boost your running performance. There has been much more research and product development into the way a shoe flexes when you’re running, and the way in which it aligns with your foot joints as they move through the running gait. It helps the shoe to feel lighter and more comfortable, and as your feet aren’t fighting the trainers, it cuts down on the risk of strain. If you’re new to running and want a simple but effective shoe, opt for one with a pillow-like cushioning to help improve your performance. If you can find one that’s water and strain-resistant as well, this will help to ensure that you’re safe and that they’re effective in all weathers. If you’re running in more rugged terrain then you’ll need a trainer that suits the environment and minimises damage to your feet and joints. You’ll need to find one that offers a lower profile to keep you lower to the ground, and has a nubby outsole grip to help you stay on track when you’re running on difficult and slippery ground. Supportive trainers are important to protect joints and keep your feet safe from the hard surfaces you’re running on. So you’ll need something that not only looks good but also delivers. One with a supportive frame and plenty of cushioning, like the Under Armour Spine Vice, will ensure this is the case, keeping you in comfort mile after mile of your workouts.

A cushioned sole is important, and something like the Reebok One Cushion uses a mixture of three different foams in the midsole to provide neutral runners, whose feet usually roll in a straight line, with a softer landing as they hit the terrain and a faster toe-off during everyday miles. The Brooks Pure Drift makes you feel as though you’re running barefoot, in the best possible way. It offers a wider toe box to allow your toes to splay naturally as you run, giving you better shock absorption, as well as asymmetrical lacing to reduce irritation along the top of the foot. If speed is your goal, many trail shoes can feel like they’re filled with rocks. The North Face Single-Track Hayasa II delivers a fleet-footed effect, as well as reflective colours to help you be seen easily after dark. If you’re looking for something that feels light and comfortable at the same time, the Nike Flyknit Lunar 1+ is soft and moulds to the contours of your feet. The Adidas Springblade trainer has 16 angled blades on the sole, which look like scuba fins, which vary in thickness and propel you forward to help you run faster and further with every session.

Tough enough to work well on daily runs but also light enough to combat the fatigue in your legs, the Mizuno Wave Inspire 9 boasts a springy sole with a Double Fan Wave shape that really cushions your foot. The Asics GT 1000 2 PR is a bright colour but don’t let that fool you – this is a tough trainer with plenty to offer. The groove between the midsole and the outsole keeps you offering a healthy step with a more efficient gait.  And you’re even doing good – money goes towards a women’s charity with every pair sold. There are so many trainers on the market that no matter what you’re hoping for from your workouts.

Categories: Feet, fitness, foot, joints, Running, trainers

How to Use Food to Help Cure Your Rheumatoid Arthritis

Rheumatoid arthritis is one of those health concerns that people associate with old age. It seems inevitable that as you get older, the wellness and wellbeing of your joints is going to suffer, and some see the onset of rheumatoid arthritis as an inevitable evil to be suffered.

 

In the United States alone, around 50 million men and women suffer from arthritis. What may surprise you, however, is that two-thirds of those people are actually under the age of 65.

 

Given that this condition can affect anyone at any time, it is wise then to be aware of what you can do to help combat it. One of the best ways that you can help to guard against or improve rheumatoid arthritis is through the diet. There are many different foods which can help to reduce inflammation – and, conversely, there are many foods that can make things worse, too.

 

Omega-3 is probably something you have heard of before, but when it comes to arthritis there is really nothing better for your joints. You can find it in salmon, sardines, fresh tuna and oysters, amongst other foods, and it can make a significant difference to your joints. Foods with vitamin D are also important (such as broccoli, seeds and potatoes), as are foods that are rich in vitamin C (such as sweet peppers and citrus fruits). Another little known fact is that onions and leeks are great for joint wellness, as is green tea, which is rich in antioxidants and can help prevent inflammation.

 

Some herbs and spices can also be useful to help reduce or prevent inflammation, such as turmeric, cumin and coriander. These can be added to a number of recipes to help improve the wellness of your joints.

 

By including a few of these foods in your diet, you will reduce your chances of having to deal with rheumatoid arthritis in the course of your life.

Categories: Arthritis, Food, foods, joints, nbsp, prevent inflammation, Rheumatoid, Rheumatoid Arthritis

Alternative Methods to Treat Arthritis

Around 9 million people in the UK suffer with arthritis and this means that these many people are suffering every day with painful, stiff joints. Osteoarthritis is one of the more common forms of this condition and is caused by the general wear and tear of the joints. The other form is rheumatoid arthritis, which is an autoimmune disease and means that the body begins mistakenly attacking itself – sufferers often suffer with flare-ups in smaller joints, such as the wrists or fingers, and the joints become hot and swollen. Anti-inflammatory drugs and painkillers are used to treat these symptoms, and do so effectively for most people, but there are other natural ways of treating the condition and limiting the effect it has on your lifestyle by reducing the painful symptoms.

Lose weight

Being overweight means there is more stress being put on your joints, which can make the symptoms of arthritis worse. Even losing just a few extra pounds can make all the difference. Experts have proven that your knees and hips have to carry ten times your body weight every time you take a step, so losing half a stone in weight could be the equivalent of five stones off your knees with every footstep. If you have arthritis, this could be a massive strain removed from your everyday routine.

 Visit an osteopath

Osteopaths are trained to use physical manipulation to stretch and massage the joints, to increase mobility and relieve tension. By improving your flexibility, you can make the joints less stiff, which is one of the most common signs of arthritis. It;s not right for everyone, but if your joints become more painful after having a bath or swimming, it may be because they are compressed and tight. Visiting an osteopath could help to take the stiffness away from your joints and you may find that you benefit enormously from manipulation.

Remove stress from your life

Studies show that stress can actually increase the inflammation in the body, which can aggravate existing joint pain and make arthritis worse. You should aim to set aside at least one evening a week where you devote your time to relaxing and staying calm – go out with friends, have a nice meal or watch a film. Whatever gets you calm and stress-free, be sure to make time for it.

Eat pineapple

Pineapple is a surprising addition to this list, but it is a fruit which is rich in bromelain – this group of enzymes works as an anti-inflammatory and can help with painful joints. But don’t forget to eat the tougher core of the fruit too, as this is the art which has the highest concentration of bromelain. If you find it too tough to eat, you could try to juice it with celery and a small knob of ginger for a healthy, nutrient-rich drink that could help with arthritic pain.

Have a bath

Everyone likes a relaxing bath, but for sufferers of arthritis it could be the best medicine. Take a warm bath with a few drops of essential oil or epsom salt, which is high in magnesium and relieves joint pain. Follow it up with a gentle massage with some body oil or lotion. This time relaxing not only soothes the pain in your joints, but it also means you can take the weight off your joints for an hour, giving them time to relax and recuperate. You could even tie this into your relaxation time each week and tick two tasks off your list in one!

Categories: alternative therapy, anti-inflammatory, Arthritis, arthritis worse, bath, joint pain, joints, lifestyle, time, treatment, weight

What Are The Best Ways to Keep Your Joints Healthy?

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As we get older we become increasing at risk of developing stiff, swollen or painful joints. There is no doubt about this and the issue of bad joints is well known as an issue for wellness and wellbeing for the elderly. It is something that many people worry about constantly – will it become too painful to move and do things properly when they get older?

But it is not something that we need to constantly be afraid of. There are many ways to ensure that ensure you keep your joints healthy and (relatively) pain free. Here are three great ways to avoid doing excess damage to your joints as the years go on.

Get plenty of exercise

You might think that exercise is bad idea if you want to keep your joints as pain-free as possible. But the reality is that exercise is good for the joint. Try to avoid impact sports such as running, football and tennis as these can be an unnecessary level of strain on the joints. Instead focus on doing non-impact sports like swimming and yoga.

Take the right supplements

Supplements are a very good idea to keep your joints happy and healthy. One of the most important for continued joint health is glucosamine. It is vital in creating amino acids which are known to be the building blocks for structures like the ligaments and the tendons. Taking these supplements along with a healthy diet will do you the world of good.

Eat right

Being overweight can be a big problem for your joints. So eat plenty of fruits and vegetables and avoid fat and sugar and soon you’ll lose some weight and be on the right track for health joints for life.

What Are The Best Ways to Keep Your Joints Healthy?

Categories: exercise, Healthy, impact sports, joints, joints healthy, pain free, Supplements, ways

Fighting Back Against Arthritic Symptoms

For some, joint pain is as natural and normal as waking up and hitting the snooze button for the third time. The discomfort and aches that sit hand-in-hand with problems like osteoporosis and arthritis are not uncommon.

As you age, so does your body and this includes your joints and bones. Knowing that your body was not the same as it once was, it can be difficult to imagine how such aches can be prevented, when all the while, you can’t help but age little by little.

At least one-third of adults go through a bout of joint pain, with the majority finding complaints in the knees, hip or shoulder. Despite that, pain can happen anywhere, head to toe, some of which can be difficult to tolerate.

If you suffer from joint pains, you aren’t alone. It’s a very common occurrence, with a variety of ways to ease the pain. Here are a few ways to treat your joints at home:

 

• Protect the joint with a brace or wrap.


• Rest the joint and avoid activities that cause you pain.


• Ice the joint for about 15 minutes, several times each day.


• Compress the joint using an elastic wrap.


• Elevate the joint above the level of your heart.

 

Painkillers are also a good way to dull down the issues of joint aches. These can usually be found over-the-counter, but remember that discussing the problem with your doctor can make the decision of which to take far easier. These medicines can provide relief for moderate or severe pain with swelling in tow.

Remember that taking any medicine over a period of time can damage your health. The alternative to this is to use proper sports gear and training. By doing exercises such as swimming and bicycle rides, it takes the pressure off your body, whilst helping you to lose weight at the same time. Losing weight also helps to take the problem off your body. Avoid high-impact sports.

The path to achieving pain relief is an unsteady road, but worthy of your time. In the long-run, slowing the speed of which your body ages throughout the years can improve you, your physicality and even your temperament.

The question is – when do you start?

Fighting Back Against Arthritic Symptoms

Categories: aches, Arthritis, body, exercise, joint, joint pain, joints, Pain, painkillers, time

The Two Leading Causes Of Back Pain & What To Do With Them

One of the most common chronic complaints which many people suffer from today is pain of the joints or the back. A lot of this can be caused by work or not getting enough of certain kinds of exercise. The fact is that people simply don’t necessarily have time to treat their own pain. They’ll just keep plodding along until the pain seems normal. This can lead to more severe and even permanent damage to the back. For this reason we at Yourwellness have put together some information on the two most common complaints and the solution to these issues:

-       Neck and Back Pain

Generally caused by long periods of inaction, sitting down or a general lack of exercise. People who spend most of their time working at a desk commonly suffer from this condition and as such it’s become much more common in general within the last decade or two.

If this sort of pain persists for a long period of time then you should go and seek medical advice from your GP. There’s a whole host of different things which they can prescribe to help you deal with your pain and cure the condition on the whole. These may include physiotherapy, medications, exercise or even surgery in extreme cases. The earlier you get this seen to the less damage it will do you in the long run.

-       Scoliosis

An abnormal curvature of the spine, scoliosis comes in many different varieties and is caused by many different things. Women are the most susceptible to this condition, especially if it runs in the family. This is generally treated through steady monitoring by a physician and then the use of a back brace to help to straighten your spine out again. In extreme cases surgery may be required to ease the strain on your back.

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The Two Leading Causes Of Back Pain & What To Do With Them

Categories: back pain, joints, neck pain

What Are The Many Risk Factors Of Osteoporosis?

There are many conditions which become more probable when you get older. These conditions should never be assumed to only affect the elderly however as you can get them at almost any age. Of course it’s much less likely to contract this kind of illness at a younger age but still possible. Osteoporosis is one of these conditions. It largely affects post-menopausal women but it’s by no means restricted to this group alone. Osteoporosis is a weakening of the bones which can lead to fracturing and a lengthening in the healing process. There are various risk factors which make the condition much more likely and as such should be avoided at all costs:

Age – Though it’s possible to get this condition at almost any age, the older you are the more likely you are to contract it. This is largely because as you get older your bones naturally weaken anyway.

Gender – Women are much more likely to contract osteoporosis than men are. This is especially true during and after menopause when the bones weaken anyway and they become much more vulnerable to losing bones rapidly.

Family History – A history of fractures or close relatives who suffer osteoporosis will make your chances of contracting the condition much more likely. Mothers who have a history of fractures of the vertebrae are also more likely to contract the condition.

Race – Women from Caucasian and Asian backgrounds are fairly likely to develop osteoporosis, women from African or Hispanic backgrounds are at a higher risk of developing the disease.

Lifestyles – Smoking, heavy drinking or calcium deficiencies will all contribute to your chances of contracting the condition. Exercise can help to prevent it, so if you’re not doing it then get started!

Medication – Some of the stronger medications on the market can cause osteoporosis. You should talk to your doctor if you’re worried anything you’re taking is putting you at risk of osteoporosis.

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What Are The Many Risk Factors Of Osteoporosis?

Categories: bones, joints, osteoporosis

The Truth About Arthritis And Exercise

Arthritis is a condition which becomes more and more common each year.  It’s chronic and as such it’s not a condition which you’re ever going to get rid of when you get it. However, it’s imminently manageable and providing you take the right steps at the right time you shouldn’t have too many issues with it. Arthritis’ most common symptoms are chronic pain and lack of mobility, before the disease became more manageable it could cause deformity too. Providing patients treat the condition as well as they can, follow their medical advice and their doctors treatment tips they, will never experience deformity.

As is so common with chronic conditions, the best way to treat them involves more alternative therapies than pharmaceutical ones. Diet and exercise are very important to maintaining your health despite your arthritis and though you shouldn’t use these two alone, they should become very important to you. Diet involves eating anti-inflammatory foods like berries of all kinds and avoiding inflammatory and more processed foods. This will help keep the inflammation which is the root cause for all of arthritis’ other symptoms under control.

Exercise is an interesting treatment for arthritis as it’s often thought of as the cause of the condition. While it’s true that excessive exercise for most of your life can make your chances of getting arthritis much higher, it’s also true that excessive amounts of anything is bad for you. If you’re looking to exercise to ease your symptoms then make sure those exercises are gentle and that you keep doing them. In concurrent studies it’s been shown that those who continue their exercise, no matter how slight, experience much less pain that those who don’t. A great starting point for those who find movement painful is water aerobics. As the water supports a large proportion of your body weight meaning that you’re putting much less strain on your joints but still getting the benefits of the motion!

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The Truth About Arthritis And Exercise

Categories: Arthritis, exercise, joints