It's not surprising that five of the top ten bestsellers in the Health, Mind & Body category at Amazon.com relate to losing weight. The combination of post-holiday feasting and new-New Year resolutions has million of Americans thinking about losing pounds.
I started a de-tox diet on Sunday; we'll see how long I can go without sugar, gluten, dairy, alcohol, caffiene, and all chemical additives. My goal is 14 days to give my liver and digestive system an internal make-over.
To help you get started with your health goals, I highly recommend a health assessment. HealthStatus.com offers several free assessment tools that help you determine your general health, cardiac, and diabetes risks and other surveys to measure your overhealth health and fitness. The tools are free, but you will need to create a user login first.
According to WebMD.com, a combination of diet and exercise is the most effective to control weight. In addition, exercise has additional health benefits in terms of reducing blood pressure, improving mental health, and decreasing the risk of osteoporosis.
Why not pick up a new form of exercise this year? My fitness assessment accurately notes that I need more aerobic exercise. So I'll start jogging again soon (and this year wear my MP3 player to make it more fun) and will go swimming and dancing every month.
However you decide to improve your health in 2010, I wish you the best. Please feel free to share your goals if it will help you commit to them.
Options for natural pain relief with therapeutic exercises to address back pain and improve spine health. Please note some articles include affiliate links and I may receive a small commission if you make a purchase through the link.
Showing posts with label Arthritis Exercise. Show all posts
Showing posts with label Arthritis Exercise. Show all posts
Tuesday, January 12, 2010
Wednesday, December 12, 2007
Exercise for Arthritis
Osteoarthritis affects 21million Americans and is caused when cartilage is damaged by injury, overuse, obesity, or muscle weakness. This condition can be quite debilitating, causing many to reduce all types of activity, particularly exercise. However, you can take steps to nourish your joints and help them last longer.
You probably think that I'll recommend glucosamine. My experience is that it reduces symptoms about 50% of the time. It helped speed my recovery from whiplash after an auto accident, but isn’t for everyone. If you decide to try it, you want to get good quality supplements that don’t include fillers. This website gives good information about glucosamine: http://www.glucosamine-arthritis.org/glucosamine/glucosamine-side-effects.html.
What I do recommend is smooth movement. Let me explain why. Arthritis occurs when cartilage, the protective covering on the ends of bones, is damaged. Its major function is to absorb and release synovial fluid, which cushions the impact so bones don’t bear the brunt of movement. Cartilage doesn’t receive direct blood flow, so it depends on movement to circulate fluids. As a matter of fact, cartilage will atrophy and degenerate unless it’s used regularly.
There are many joints in the body to nourish, over 100 in the spine and more than 20 in each hand. This website from the Colorado Springs Orthopaedic Group, includes fabulous pictures that illustrates arthritis in the hand: http://www.handuniversity.com/topics.asp?Topic_ID=13,
Typical exercise doesn’t address the needs of joints and many times makes things worse. Excessive loading of the joints (for example, pounding on a treadmill) damages cartilage and that can lead to osteoarthritis. Also, most exercise focuses on arms and legs and doesn’t address the spine or hands.
The Arthritis Foundation has created several programs designed specifically to increase mobility without undue strain. The Aquatics Program includes gentle exercises in warm water that are designed to increase flexibility and strength. Tai Chi from the Arthritis Foundationâ includes 12 movements, six basic and six advanced, which improve agility and relaxation. For more information, visit www.arthritis.org. The aquatics program is available at the Julius Boehm pool is Issaquah, http://www.ci.issaquah.wa.us/page.asp?navid=215.
Another option is therapeutic yoga, which gently brings movement to the body in a low-pressure, high-awareness environment. You can search for a therapeutic yoga instructor near you at The International Association of Yoga Therapists, www.iayt.org. In Issaquah, the Yoga Barn, www.yogabarn.com, has several classes.
Undulation can be used as a specific exercise, especially for those whose activity is limited by pain, or incorporated into every day activities, which is good for everyone. Undulations are small and mild and focus on one simple movement at a time. Believe it or not, you can lubricate your spine simply by swaying back in forth as you sit—as long as you move within your pain-free range. Octopus is an undulation that soothes the joints in the hands. You can learn more about Undulations at www.undulationexercise.com.
If you have specific questions about arthritis, The Arthritis Foundation has many resources, including a Local Helpful (available in the Pacific Northwest) at 800-542-0295, discussion boards available online at www.arthritis.org, or the Active Adult Network, which plans outings for people with arthritis to connect and stay mobile.
A bit of proactive exercise now will make it easier for you to move in the future. Just remember, gentle is better than harsh.
You probably think that I'll recommend glucosamine. My experience is that it reduces symptoms about 50% of the time. It helped speed my recovery from whiplash after an auto accident, but isn’t for everyone. If you decide to try it, you want to get good quality supplements that don’t include fillers. This website gives good information about glucosamine: http://www.glucosamine-arthritis.org/glucosamine/glucosamine-side-effects.html.
What I do recommend is smooth movement. Let me explain why. Arthritis occurs when cartilage, the protective covering on the ends of bones, is damaged. Its major function is to absorb and release synovial fluid, which cushions the impact so bones don’t bear the brunt of movement. Cartilage doesn’t receive direct blood flow, so it depends on movement to circulate fluids. As a matter of fact, cartilage will atrophy and degenerate unless it’s used regularly.
There are many joints in the body to nourish, over 100 in the spine and more than 20 in each hand. This website from the Colorado Springs Orthopaedic Group, includes fabulous pictures that illustrates arthritis in the hand: http://www.handuniversity.com/topics.asp?Topic_ID=13,
Typical exercise doesn’t address the needs of joints and many times makes things worse. Excessive loading of the joints (for example, pounding on a treadmill) damages cartilage and that can lead to osteoarthritis. Also, most exercise focuses on arms and legs and doesn’t address the spine or hands.
The Arthritis Foundation has created several programs designed specifically to increase mobility without undue strain. The Aquatics Program includes gentle exercises in warm water that are designed to increase flexibility and strength. Tai Chi from the Arthritis Foundationâ includes 12 movements, six basic and six advanced, which improve agility and relaxation. For more information, visit www.arthritis.org. The aquatics program is available at the Julius Boehm pool is Issaquah, http://www.ci.issaquah.wa.us/page.asp?navid=215.
Another option is therapeutic yoga, which gently brings movement to the body in a low-pressure, high-awareness environment. You can search for a therapeutic yoga instructor near you at The International Association of Yoga Therapists, www.iayt.org. In Issaquah, the Yoga Barn, www.yogabarn.com, has several classes.
Undulation can be used as a specific exercise, especially for those whose activity is limited by pain, or incorporated into every day activities, which is good for everyone. Undulations are small and mild and focus on one simple movement at a time. Believe it or not, you can lubricate your spine simply by swaying back in forth as you sit—as long as you move within your pain-free range. Octopus is an undulation that soothes the joints in the hands. You can learn more about Undulations at www.undulationexercise.com.
If you have specific questions about arthritis, The Arthritis Foundation has many resources, including a Local Helpful (available in the Pacific Northwest) at 800-542-0295, discussion boards available online at www.arthritis.org, or the Active Adult Network, which plans outings for people with arthritis to connect and stay mobile.
A bit of proactive exercise now will make it easier for you to move in the future. Just remember, gentle is better than harsh.
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