Exercise to Beat Joint Pain :: Healthy Lifestyles and Natural Weight Loss Information

Exercise to Beat Joint Pain
by author David Lige, BHK

If you suffer with joint pain don’t wait until you feel better before you start exercising. Instead, start exercising to feel better! The longer you are inactive the harder it will be to start exercising and the worse your condition will become.

However, the last thing most of us want to do when we are in pain is exercise. It can be painful enough performing day-to-day activities, not to mention adding an exercise routine to your schedule. Nevertheless, if you recognize that you are less active and that your mobility is decreasing because of joint pain, you may be on a downward cycle leading to more pain and less ability to move. The key to combating this downward cycle is finding a low-impact exercise routine, such as water activities, that will allow for pain-free movements while increasing your level of fitness.

By staying active and adhering to an exercise program that focuses on decreasing joint pain and increasing your fitness level, you will increase your mobility, muscle strength, flexibility, aerobic capacity, circulation, and range of motion of your joints. In addition, you will also generally feel better and have more energy. Exercise will also help to combat weight gain, which may have been a result of inactivity. It is very common for people with joint pain to gain excess weight that adds to a greater strain on the joints. Just as carrying a heavy box over a long distance is hard on you, carrying excess weight in the form of fat is tough on joints over time.

The key to finding an exercise program and maintaining it is to do something you enjoy that doesn’t cause you too much pain. Water activities are good because the body is more buoyant in water, reducing the level of stress on the joints. Water also provides resistance, which will build strength. Another benefit is that the warmth of water helps increase muscle temperature and circulation. When I work with seniors’ groups or patients who are rehabilitating from work-related injuries, I always include a pool component in the program. Exercise in the water also allows for movements that may not be possible on land. By performing regular movements in the water, such as walking with correct posture, you will be able to retrain your muscles and increase the range of motion of your joints.

When looking for an appropriate program, ensure that certain criteria are met. It is essential that your program has an emphasis on flexibility and balance. Your program should also generate an aerobic response and offer strength training, specific joint exercises, and posture. If you have been inactive for an extended period of time then you may want to begin by walking in the shallow end of a swimming pool. Even non swimmers can stay in the shallow end the entire time. Pumping your arms while walking in the water will generate an aerobic response by increasing circulation and offer mobility and strength. You can add to your program by increasing your speed or the amount of time you spend in the water. However, if you become bored then check with your local aquatics centre for a list of programs that focus on exercise and movement. If water activities are not your thing then look for other low-impact activities that will meet your needs. Regardless of the activity the key is to get moving and keep active.

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David Lige has a bachelorâ€™s degree in human kinetics from the University of British Columbia. He currently works as a fitness consultant and motivational coach. E-mail him at: davelige@smartt.com

Source: alive #252, October 2003

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