By Jill Usiak
Osteoarthritis is one of the most prevalent diseases in the U.S., causing joint pain and swelling as we age. The soft cartilage in our joints starts to deteriorate, and creates a bone on bone atmosphere no one wants to aggravate. There is a time to rest those weary joints, but sitting still, if done day after day, can lead to more crippling effects of the disease. Adding more activity may seem counterproductive, but keeping the joints limber and the supporting muscles strong are your main forces against arthritis.
The severity varies for each person afflicted with arthritis, so it is essential to find activities that will work best for the individual. The key is to start easy, and incorporate low-impact movements or activities into your every day routine.
In order to improve your long-term tolerance of arthritis issues, try the following types of exercise – dynamic stretches, strength exercises and cardiovascular exercise:
- Dynamic Stretches – Exercises that involve low-intensity movements to improve joint range of motion. These can be done anywhere and only take about 5 minutes.
Learn Dynamic Stretches - Strength Exercises – Helps improve stability in your joints. By creating stronger muscles and tendons you create a support system for that bone on bone (arthritic) area. Below are a few options available at Four Seasons when starting to incorporate strength exercises:
- Try a strength building class – Fit Together Class, Strength & Stretch, or Fit 4 Life
- Attend an equipment orientation to learn how to use the strength machines properly
- Meet with a personal trainer to work with your specific needs and fine tune a routine that you can maintain
- Cardiovascular Exercise – Exercise that increases your heart rate and helps you build stamina. This type of exercise helps arthritis sufferers by keeping blood flowing throughout the body and aids in weight management. Start out easy, build slowly and know your limits. Good options for minimal side effects include:
- Swimming, pool exercises or aquatic classes
- Walking on a track (avoid concrete surfaces)
- Bicycling or recumbent bicycling (better for spinal arthritis)
- elliptical or rowing machines
Sample calendar for low to moderate arthritis sufferers:
| Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
| Recumbent bike 30 min total | Aquatic Class
45 min |
Walking
30 min total |
Aquatic Class
45 min |
|||
| Strength | Strength | Strength | ||||
| Dynamic stretches | Dynamic stretches | Dynamic stretches | Dynamic stretches | Dynamic stretches | Dynamic stretches | Dynamic stretches |
About Jill Usiak
Jill is the Senior Program Specialist responsible for coordinating the OSF/Four Seasons Health Club Fit Together program. She has been in this position since April, 2015. Jill has a bachelor’s degree in Community Health from WIU, a master’s degree in Exercise Physiology from ISU and is a Registered Respiratory Therapist with 10+ years experience in the hospital setting. Outside of her fun job at Four Seasons, Jill enjoys spending time with her husband Les, 5 year old daughter Karina and energetic dog Caesar.