Chiropractic

Research Reveals How Exercise Helps with Arthritis

Share

Exercise is crucial if you have arthritis. But knowing just how much activity to do when you’re hurting can be tricky. After all, research has shown that moderate activity can help prevent the progression of arthritis and improve overall function.

But while mild muscle soreness after a workout is normal, sharp pain during or immediately after can signal injury. And sometimes simply the fear of pain can keep you from wanting to do any kind of exercise at all.According to a new study, however, just a little physical activity seems to go a long way toward helping older adults with arthritis remain able to do daily tasks.

Arthritis Symptom Relief with Exercise

Scientific studies have shown that participation in moderate-intensity, low-impact physical activity improves pain, function, mood, and quality of life without worsening symptoms or disease severity. Being physically active can also delay the onset of disability if you have arthritis. But people with arthritis may have a difficult time being physically active because of symptoms (e.g., pain, stiffness), their lack of confidence in knowing how much and what to do, and unclear expectations of when they will see benefits. Both aerobic and muscle strengthening activities are proven to work well, and both are recommended for people with arthritis.

Older adults with arthritis-related joint pain and stiffness need to keep moving to remain functionally independent. But only 10 percent of older Americans with arthritis in their knees meet federal guidelines of at least 150 minutes of moderate activity a week, the researchers said. This Northwestern University study found that doing even about one-third of that amount is still beneficial. The study involved more than 1,600 adults 49 or older who had arthritic pain or stiffness in their hips, knees or feet.

Those who did a minimum of 45 minutes of moderate activity — such as brisk walking — a week were 80 percent more likely to improve or sustain physical function and gait speed over two years, compared with those who did less activity, the researchers found.

“Even a little activity is better than none,” said study first author Dorothy Dunlop. “For those older people suffering from arthritis who are minimally active, a 45-minute minimum might feel more realistic,” said Dunlop, a professor of rheumatology and preventive medicine at Northwestern’s School of Medicine in Chicago.

She said the federal guidelines are important because the more you do, the better you’ll feel and the greater the health benefits. “But even achieving this less rigorous goal will promote the ability to function and may be a feasible starting point for older adults dealing with discomfort in their joints,” Dunlop said in a university news release.

Some mild pain or discomfort is typical when you first start to move, but after a few minutes you’ll usually start to feel better, says A. Lynn Millar, PhD, a professor of physical therapy at Winston Salem State University in Winston-Salem, N.C. “Our joints and muscles get nutrition through movement,” she explains. “Once you start to move around a little you’ll improve the lubrication and circulation around that joint.” Start with some gentle, active range of motion movements and if that feels OK, progress to some low-impact activity like walking, she advises.

Stretches and Physical Activity for Arthritis

In addition to the activities recommended above, flexibility exercises are also important. Many people with arthritis have joint stiffness that makes daily tasks such as bathing and fixing meals difficult. Doing daily flexibility exercises for all upper (e.g., neck, shoulder, elbow, wrist, and finger) and lower (e.g., low back, hip, knee, ankle, and toes) joints of the body helps maintain essential range of motion. Some activities take more effort for older adults and those with low fitness or poor function. For example, walking at a brisk pace for a 23-year-old healthy male is moderate intensity, but the same activity may be vigorous activity for a 77-year-old male with diabetes. You should adjust the level of effort during activity so that it is comfortable for you.

Talk to your doctor. If you have arthritis or another chronic health condition, you should already be under the care of a doctor or other health care provider. Health care providers and certified exercise professionals can answer your questions about how much and what types of activity are right for you.

For more information, please feel free to ask Dr. Jimenez or contact us at 915-850-0900 .

Whole Body Wellness

Overall health and wellness can be achieved by following a proper nutrition and engaging in regular exercise and/or physical activities. While these are some of the most common ways to ensure whole body health and wellness, visiting a qualified and experienced healthcare professional can also grant your body additional benefits. Chiropractic care, for instance, is a safe and effective alternative treatment option utilized by people to maintain well-being.

.video-containerposition: relative; padding-bottom: 63%; padding-top: 35px; height: 0; overflow: hidden;.video-container iframeposition: absolute; top:0; left: 0; width: 100%; height: 100%; border: none; max-width:100%;

 

TRENDING TOPIC: EXTRA EXTRA: New PUSH 24/7®? Fitness Center

 

Post Disclaimer

Professional Scope of Practice *

The information herein on "Research Reveals How Exercise Helps with Arthritis" is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional.

Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system.

Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.*

Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.

We are here to help you and your family.

Blessings

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

Recent Posts

Kinesiology, Kinesio, KT, Elastic Tape For Back Pain

We see it on all types of athletes nowadays. They are wearing tape that looks… Read More

September 23, 2021

Posture Exercises To Do At Work

Posture exercises: It is easy to get into the bad habit of poor/improper posture, especially… Read More

September 22, 2021

The Size of A Herniated Disc

Herniated discs, although common, can be challenging to treat depending on the size. Over 3mm… Read More

September 21, 2021

Calf Soreness, Pain and Chiropractic Treatment

Calf pain is common in individuals that are on their feet for long periods. This… Read More

September 20, 2021

Chiropractic Helps With Stress, Posture, Mood, Immunity, and Sleep

Chiropractic medicine is used as a standard musculoskeletal injury/strain treatment and for rehabilitation. Chiropractic helps… Read More

September 17, 2021

Weight Loss and Whole Body Chiropractic

Chiropractic medicine specializes in the musculoskeletal system. It treats the whole body because if one… Read More

September 16, 2021

Personal Injury, Trauma & Spine Rehab. Specialists

Online History & Registration 🔘
Call Us Today 🔘