Arthritis. It’s a disease that’s been with humanity since the dawn of time, as many ancient and preserved Egyptian bodies have indicated. The first reference to a disease like arthritis is found in the Ebers Papyrus, circa 1500 BC. And throughout time, various methods to alleviate it have been tried, from acupuncture, to heavy metals like gold. Relief from the pain included herbs like extract of willow bark, which contains an aspirin ingredient, Salicylic acid. These methods have had a palliative effect upon arthritis pain, but have not eliminated all the discomfort or the progressive nature of the condition. Obviously, from historical findings, there is no sure way to stave off arthritis completely. However, you can take steps to maintain healthy joints and avoid the pain and debility of arthritis as far as possible. Eliminating risk factors is a positive step. For instance, maintaining a healthy weight puts less strain on joints. Smoking is not a positive habit for avoiding rheumatoid arthritis, and gout can be controlled by following the recommended diet. What about exercise? Research states that exercise is very helpful to avoid and manage arthritis symptoms. Here are six simple moves to aid in strong joints.
Chair Sit and Stand
Did you ever notice how a child stands up from a chair? They usually don’t use their arms to push off to a standing position. Instead, leg muscles and the core are used. Adults lose leg strength the lazy way. Practice rising from a chair with leg control only. In time, it will become easy. Seat yourself in the chair with the same leg control. Do not simply fall into the chair with a plop. Practice sit to stand 10 times each day.
Join a Yoga Class
The gentle stretches of yoga are key to joint strength. Specify needs when signing up for a class, and avoid offerings like ‘power yoga’ or ‘hot yoga’. These techniques often put too much strain on joints.
Walking strengthens bones, joints, and vascular systems. To enhance mobility, walking must become a habit and involve a program to build endurance. Starting very small may be necessary. As time goes on, distance and strength will increase.
Workout in Water
Everyone is aware that water is great for those with joint pain. The water relieves the pressure on joints with its buoyancy and you’ll still get a great cardio workout. Special weights and belts to use in water to increase resistance without pain are available as well. Underwater treadmills are another innovative feature you might consider trying.
Here we can run into resistance, but weight-lifting benefits everyone. The key to weights is the use of appropriate sizes and repetitions. A trainer is great, but simply starting low and moving higher is key. Weight-training machines are widely available, and safer than free weights for beginners. Strength training can revise bodily shape and relieve conditions like arthritis. If you can’t lift more than a gallon of milk, the standard weight to begin with is eight pounds.
Gardening staves off depression and burns calories. Pacing yourself is important, so don’t feel the need to move a wheelbarrow full of dirt just because it’s there. Control the urge to dig repetitively, as that will contribute to arthritis flare-ups in the wrists. Gardening with caution is hugely satisfying and a great way to stay in shape and stave off joint difficulties later.
Avoiding arthritis is something we all must consider at some point. Use exercise and regular preventative care as part of your practice. As you get on in years, a Norton Shores Elder Law Attorney suggests talking with your doctor to develop a health plan specific to your needs. This way you can avoid and prevent diseases you’ll know you’ll be prone to.