 |
|
|
|
|
|
|
|
|
 |
|
|
|
The Online Slimming Club web site has been developed to offer everything that a
local slimming club can provide and much more, but without the time, expense, the
travel and the embarrassing public weigh in.
|
|
|
|
 |
|
 |
|
|
|
|
Arthritis Slimming Advice
|
Question:
I have arthritis in my knees and hands. Can you suggest some exercises.
Answer:
Arthritis Exercises. - Whilst some doctors often recommend rest and avoidance of exercise for arthritis patients the lack of exercise can often lead to a loss of strength, loss of cardiovascular fitness and a reduced range of motion and co-ordination. Exercise can offer you many benefits including a better range of motion, increased strength and a feeling of well-being.
To combat this it is important to exercise- you have arthritic hands and knees but you may still be able to exercise these areas and more specifically these joints.
The best aerobic exercise you can do is swimming or water aerobics, both low impact activities as the water helps support the body weight and won’t place excess stress on your affected joint(s).
Flexibility is of major importance so remember to start and finish each session with the static stretching of the muscle groups and remember not to bounce. These flexibility exercises will also bend and straighten the joint through its non-painful range; you can also swing the arm/leg through the joint’s full range to increase the joints strength and range of movement. You can also do this by gentle cycling. Examples of this are 1) Quads- stretch and relax the quadriceps muscles of the upper leg, to reduce flexion contracture of the knee joint and disability of the knee joint. 2) Extension of Wrist- bend the back of your hand towards the shoulder, maintain hand function by keeping the muscles and tendons of the hand flexible and strong.
Other cardiovascular fitness can be developed by walking, aquatic exercises or cycling starting with 10-15 mins per day then leading to 30+ mins of moderate CV exercise 3-5 times per week, this will help prevent obesity and disease especially around the joints.
To maintain muscular strength, you have to work the muscles hard to the point before pain occurs therefore strength will be increased; you can either lift weights so the muscles move the joint and weight through the maximum range or use the weights to tense the muscle without actually moving the joint.
Remember these tips throughout when doing these exercises that:
There are benefits to both rest and exercise and exercise is there to prevent joints becoming too stiff and painful and keep muscles strong- but don’t do too much!
Always start off gently and follow the trend of little and often and then you can make gradual regular increases in the amount of exercise.
Train to develop balance between opposing muscle groups around the joints.
|
|
|
|
|
|
|
