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Exercise & Fitness

7 Simple Tips to Stay Active With Rheumatoid Arthritis

by Guest Blogger
written by Guest Blogger

Rheumatoid Arthritis or RA is an inflammatory, long-term condition that affects your body’s tissues and sometimes, organs. RA can occur at any age but will most likely affect women in their middle age. What’s interesting and also confusing about RA is that if you have this disease, your body basically attacks itself. However, there are things that you could do to slow down the decline.

Research studies found that exercise is a great cure for RA, and it can affect women’s bodies positively. To be more exact, exercise can alleviate the pain and release stiffness of the joints. It can also reduce fatigue and depression. Stretching is an important part of the process, so including it in your daily exercise practice is a must.

Here are some of the best tips on how to stay active at home during COVID-19. Maybe you can’t hit the gym anymore, but you sure as hell can get on that yoga mat and practice the next exercises.

  1. Stretching is your go-to

To release tension within your body and live more happily, you ought to stretch. Stretching improves your moving ability and range of motion. It can also reduce inflammation and enhance your body’s flexibility. Here are some of the things to be aware of when engaging in a regular stretching practice:

  • Always warm-up before starting your actual stretching practice either by standing up or by sitting on your yoga mat. The warmup shouldn’t last longer than 5 minutes.
  • Try to hold each one of your stretching positions for more than 10 seconds. You could go as long as one minute, if you feel that you can.
  • Use straps to stretch even deeper. Repeat your stretches as many times as necessary.

 

If you feel like you need to work with a physical therapist, do that. Don’t force yourself to do something you don’t feel comfortable doing. Check your progress weekly to see if you’ve improved.

  1. Walking

Another good way to keep your body in shape is walking. This low-impact exercise can help your heart and joints. It can also improve your mood and boost serotonin levels. If you feel like you can, try walking somewhere new every day. Do not settle for the same route each day. Being spontaneous and curious can keep your mind in shape too! This, along with your daily walks, can lengthen your life by many years.

Don’t forget to stay hydrated and wear appropriate shoes when walking. Make sure you’re comfortable before going out the door. Increase your walking pace each day or week, depending on how you feel.

  1. Pilates

Pilates is another form of a low-impact activity that keeps your body in good shape. You can sign up for a Pilates class to see how you’re doing and go from there. Make sure you’re not practicing exercises that hurt your muscles too much. Go for the exercises that you’re comfortable performing and add something new to your practice as you go. Don’t forget to let the instructor know that you have RA. They’ll most likely know what to recommend.

  1. Yoga or Tai-Chi

Yoga helps with stretching; tai-chi helps with concentration. They’re both great for you, especially if you’ve been struggling with RA for a while. Yoga combines various postures and helps you become more aware of your breathing. This can be extremely important when dealing with heavy pain. Tai-chi on the other hand brings more focus to your body movements. This can be helpful when struggling with muscle functioning.

The bottom line is that both yoga and tai-chi can have a beneficial impact on your life. They increase focus, flexibility, balance, and improve your overall body-mind connection. This can help you develop a more positive outlook on life and thus, live more confidently.

  1. Water exercises

The great thing about water is that it supports your body weight, so you don’t have to worry about breaking any bones. Moreover, it will take away your joint pain, according to the CDC. You’ll also feel less stiff when exercising in the water. You could try swimming, water dancing, aerobics, or any other type of water exercises that you find fit. Hydrotherapy is highly recommended for patients suffering from RA.

However, if you don’t have an indoor pool at home, you might not be able to engage in such activities. However, most senior assisting facilities provide access to swimming pools, so you might want to check some of them out.

  1. Gardening

You can spend time gardening each day instead of engaging in other types of exercise. Gardening is in itself considered exercise. You’ll work your hands, body, and back for sure. Just make sure you’re not struggling to get everything done in one day. Gardening can be tiring, so don’t risk hurting your joints or muscles. Take it slow, at your own pace, and watch the outcomes unfold each day!

  1. Biking

Biking can help your heart stay in good shape. It can also keep you active and healthy! It is a great way to move your muscles and joints and travel from one place to another more actively. Biking it’s been proven to reduce joint stiffness and build muscular strength, which is exactly what you need if you’ve been diagnosed with RA.

Wrapping Up

Make sure you are consistent in your practice to see real-time results. Stay comfortable, don’t force yourself, but stay as active as you can. Adjust your exercises according to your needs. Push only as much as you can, never force it. You got this!

Author Bio:

Jennifer Holland is a professional essay papers writer with 3 years of experience who has been writing about education, student life and career development for several years. She helps students get their dream job by offering them her excellent writing skills and knowledge.

 

 

 

 

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5 Fitness Exercises for Relieving Chronic Pain
Exercise & Fitness

5 Fitness Exercises for Relieving Chronic Pain

by Guest Blogger
written by Guest Blogger

Chronic pain is a health issue that disproportionately affects elderly Americans. According to a 2001 study, more than 50 percent of seniors (65 years and older) in retirement communities and more than 80 percent of nursing home residents said they suffered from persistent pain. Pain was the most frequently reported symptom among elderly test subjects in other findings. 5 Fitness Exercises for Relieving Chronic Pain
The fact that chronic pain is so prevalent in aging populations means that older adults are also being prescribed opiate painkilling drugs in “astounding” numbers, according to an Associated Press report released just last year. The same report estimated that nearly one in three on Medicare use commonly abused opiates—which may also help to explain how many of the clients who end up in addiction treatment fall within this same age bracket (65 years and up).
For these clients—and for anyone who wants to protect themselves from the health dangers of prescription painkillers—finding non-pharmaceutical methods of pain relief is critical. On that note, here are five fitness exercises for relieving chronic pain that are evidenced to work, based on the studies: 5 Fitness Exercises for Relieving Chronic Pain

  1. Pilates, particularly Pilates mat exercises, proved effective at reducing pain symptoms in a recent study of test subjects with chronic pain issues who took Pilates classes three times a week for 14 weeks. The Pilates method is a mind-body exercise that focuses on the conscious strengthening of trunk muscles and stabilizing of the body’s core, pelvic-lumbar region. These exercises, which also involve breathing, flexibility, and posture, can be performed with or without special equipment. (Pilates mat exercises do not require equipment.) In an earlier 2015 study, Pilates out-performed other forms of physical exercise in reducing back pain.
  2. Hatha yoga is a more gentle form of yoga that combines postures, breathing, and meditation and has reduced symptoms of chronic pain in women with fibromyalgia. (The disease’s most telltale symptom is chronic pain, but it is also characterized by muscle stiffness, gastrointestinal discomfort, and anxiety and depression.) A 2011 study at York University found that women who practiced 75 minutes of hatha yoga twice per week over the course of eight weeks experienced a notable reduction in physical and psychological symptoms of pain.
  3. Swimming or water aerobics, ideally in warm water (which loosens the muscles), is therapeutic for pain. The unique properties of water are one reason, according to existing research into water therapies for pain. The same studies reported that water aerobics and stretching exercises successfully reduced the pain symptoms of people with chronic lower back pain. 5 Fitness Exercises for Relieving Chronic Pain
  4. Tai chi is a Chinese form of exercise that has been described as “meditation in motion,” and is technically a non-competitive martial art. One of the health benefits of tai chi is an evidenced alleviation of pain. The exercises have also been touted by trusted mainstream sources like the Mayo Clinic as an effective form of stress relief.
  5. Strength and resistance training, such as progressive weight lifting, is also an effective form of pain management for seniors, as a growing body of research now attests. For example, older adults with osteoarthritis reportedly saw “significant improvements” in strength, function and pain reduction when they took part in a strength training exercise program. Similarly, in another more recent study, moderate and moderate-to-high intensity resistance exercises, (using exercise equipment and free weights), decreased sensations of pain and tenderness in women with fibromyalgia. 5 Fitness Exercises for Relieving Chronic Pain

By Linda Williams
Linda Williams is the Executive Director of Beach House Center for Recovery. She is also a seasoned clinician with specialization in addiction and trauma.

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Surprising Research on Water Exercises and Bone Density
Exercise & Fitness

Surprising Research on Water Exercises and Bone Density

by Guest Blogger
written by Guest Blogger

Is it difficult for you to workout sometimes? Do you find weight-bearing exercises challenging? Or do you avoid exercise because it seems like a chore, instead of an enjoyable activity?

If you answered “yes” to any of these questions, then you’re a great candidate to try water-based exercises!

Water-based exercise (WBE) is more than a novelty. It’s a great, low-impact exercise for seniors with minimal risk of injury. What’s more, research proves WBE can have positive effects on bone mineral density, similar to land-based exercises (LBE).

A recent meta-analysis published in the Open Access Journal of Sports Medicine showed promising results for WBE. As you may know, a meta-analysis combines the results from several studies to come to a conclusion. This meta-analysis looked at 11 separate studies on WBE versus either LBE or no activity.

In total, 629 postmenopausal women participated in the 11 studies. Several of the studies showed positive results for WBE when it came to bone density. In fact, researchers found WBE may slow age-related bone loss in a “statistically significant” way.

That said, the study stressed that LBE are still superior to WBE when it comes to healthy bones. So if you’re physically able, I’d still recommend doing your exercises on land rather than water. If you do struggle to do LBE however, a healthy dose of WBE is better than no exercise at all!

In summary, this study proves that for those of us who have difficulties with LBE, WBE can be a great alternative while still improving bone health.

Now, before you start a new regimen, I recommend reading through these exercise tips for seniors. Once you have, joining a WBE class at your local community center or pool is the best way to enjoy these helpful exercises.

But if you want to go it alone or would like to learn more about WBE first, below are a few exercises you can try the next time you find yourself in the water! For each of the following exercises, try 10 reps of each, repeated twice, for a total of 20 repetitions. If an exercise calls for both sides of your body, make sure each side gets 20 repetitions total.

 

  • Pool walk. Ensure you’re in chest-deep water. Simply alternate between walking forward and backward. You can add light weights as well to increase resistance and the benefits for your bones.
  • Leg raises. Hold on to the edge of the pool with one hand and your body facing sideways. Lift and stretch one leg right out in front of you, while you stand firmly on the other leg, which is slightly bent. Alternate between legs. This will stretch and strengthen muscles in your leg, hip, and lower back.
  • Wall-facing leg stretch. Float on top of the water with your stomach facing down. Put your hands against the side of the pool, with your body and legs extended behind you. This position stretches your back and joints, along with your shoulder muscles.
  • Knee-to-chest reps. Hold on to the edge of the pool with one hand and your body facing sideways. Stretch one of your legs out in front of you, keeping the other firmly planted on the bottom of the pool with a soft bend in the knee of your supporting leg. Bring your outstretched leg back towards you until your knee nearly touches your chest — do not bend forward or change your posture to do this. This movement also strengthens and stretches the muscles in the leg, hip, and lower back.
  • Extended arm swivels. Stand with your feet hip-width apart and rest your arms on the surface of the water. Then gently turn your body to the right, swinging your left arm in front of you and your right arm behind you. Keep your elbows straight and in the water throughout. Repeat in the other direction.

 

 

So, what do you think? Would you be willing to try WBE the next time you’re at a pool? Maybe you’ll even make a point to go to the pool for that very purpose!

Not only can these aquatic exercises be helpful for your muscles, joints, and bones, but they can be fun too! If you’re looking for strengthening exercises that are gentle on the body, I highly recommend them.

By Dean Neuls
Dean Neuls is the Co-Founder and CEO of AlgaeCal. He is a natural health author and student of bone health science who is passionate about helping people & bettering lives.

 

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