Exercise with arthritis

Three of my personal training clients suffer from arthritis: a woman in her 50's, 70's and 80's. It can be very painful and demotivating. You just don't want to move anything when inflammation is present. But exercise can actually really help. Last week we covered flexibility and strength training. Today I will address Aerobic training (or cardio). Aerobic Exercise Weight-bearing activities like walking strengthen your bones, improve your balance and coordination, and help you maintain a healthy weight. In addition to these physical benefits, aerobic exercise helps improve your mood and reduces tension and stress. Aim for 3-4 sessions of aerobic exercise each week. Try exercising in water. Water exercise is gentle on the joints since water acts as a cushion. Warm water also raises your body temperature, which causes your blood vessels to dilate, increasing circulation. ReadExercising in the Water for more details. Try walking. Walking is an easy and safe way for people with arthritis to strengthen their muscles and joints. SparkPeople's Walking Guide will give you all of the tools you need to get started! Avoid overdoing it. Although exercise has many benefits for people with arthritis, it is possible to do too much. Vigorous exercise that aggravates inflammation in the joints is harmful. If exercise-induced joint pain lasts more than two hours, you've done too much. You and your doctor should work closely to come up with an exercise plan for you. Since each person is different with regards to arthritis type, degree of severity, and limitations, what works for one person might not work for another. That's why it is so important to talk to your doctor before starting an exercise program. Starting a consistent exercise program will help manage your disease and reduce your risk of future problems. Arthritis and exercise go hand-in-hand, so get up and get moving! Let's connect at gaiaadventures@shaw.ca Catherine D'Aoust of GAIA Adventures Kinesiologist, Personal Training, Better Aging www.gaiaadventures.com