Fitness Fit, strong and healthy: YES, I CAN! Most people really can exercise, even if you think its not for you. Gentle forms such as yoga, stretching, swimming and walking give you all the benefits of aworkout, but place far less stress on your body. Hereshow to get started Words: CLaiRe LaveLLe iLLustrations: ZsuZsa goodyeR/CPL I ts easy to think of exercise as an activity that leaves you hot, sweaty and exhausted. But keeping active doesnt need to leave you out of breath it can be as easy asworking your fingers to ease your joints, or stretching your arms to improve your flexibility. Its important to stay active if you have arthritis, because it helps joint mobility and strengthens the muscles around the joints, to support them better, says personal trainer Laura Williams. It helps with weight control and mood, too theres nothing like afew endorphins to boost your sense ofwellbeing. In addition to walking and swimming, stretching and yoga are great ways to exercise without placing your body under too much stress. Here is a series of gentle stretching exercises that you can do at home, but always consult your GP before starting any new exercise routine tomake sure the moves are suitable for you. more ways to move Chair-based yoga easy everyday exercises Do as much as you feel able to and always stop if it hurts. 1. hand stretch This is great for mobilising stiff hands. Stretch your fingers out as wide as they will go, then make a fist. Flex and squeeze 10 times. 2. Push-ups off the wall Place your hands, shoulder-distance apart, against a wall and gently lower yourself towards it, then push up again, says Williams. Repeat 10 times but stop if you feel any pain in your wrists. 3. seated hamstring stretch Hamstring and quadriceps stretches should be done regularly, preferably on a daily basis, says Williams. Staying seated, loop a flexible elastic exercise band, if you have one (but you can use your dressing gown cord), around the ball of your foot. Gently extend your leg out in front of you until you feel a good stretch down the back of it, using the band or rope to support you. Flex and stretch again, repeating up to 10 times on each leg. 4. hip and leg stretch If you are mobile, stand behind a chair and use it to support you. Begin a gentle marching motion, bringing first your right and then your left leg up in front of you. Do 10 with each leg. Next, stretch your left leg out in front of you, gently raising and lowering to the floor. Repeat up to 10 times, then repeat with your right leg. Finally, lift your left leg straight out behind you so that you engage your glutes (muscles in your bottom). Lower and repeat up to 10 times, then swap legs. ChAir-bAsed yoGA Doing yoga poses helps to give the joints more fluidity and flexibility, while the stretches help to relieve the joints. Warrior I [right] is a good pose that simultaneously strengthens and stretches the muscles of the hip joint and gently works the shoulder muscles, says Williams. seated Mountain l Sit up straight, extend your spine and take a deep breath. l Gently exhale, then roll your shoulders behind and down your back. Pull your tummy button in towards your spine and keep your arms relaxed by your sides. l Try to engage your legs by lifting your toes and pressing down into the four corners of your feet. warrior i l Begin in Seated Mountain pose and take a deep breath. Lift your arms out to the side, then raise your hands up to meet above your head. l Point at the ceiling with your first finger and thumb, and lace your other fingers together. l Gently exhale and roll your shoulders down and away from your ears. l Take at least five deep breaths and then release your hands, letting your arms move gently back to your sides. seated Forward bend l Sitting down in Seated Mountain pose, gently extend your spine and bend forwards over your legs. For extra support, keep your palms on your thighs and slide them along your legs. l Take five breaths, then inhale and lift your torso back to an upright position. more ways to move water worKouts Water-based exercise is ideal for people with arthritis, because the buoyancy relieves pressure on the joints, so you can move more freely. Aqua aerobics, swimming or even walking from one side of the pool to the other will get your heart rate up and exercise all the muscle groups. However, avoid breaststroke if you have arthritis in your hips, or have just had a hip replacement. walK For health Humans simply arent designed to spend too much time on their bottoms, says sports psychologist Professor Andy Lane. Certain muscles, such as the hamstrings and glutes, become shortened in response to long periods of sitting, and feel tight and sore, he confirms. Walking activates both of these muscle groups, so the muscles are able to engage as they should which is why its ideal to build regular walking into your daily schedule. n for more tips on keeping active, see arthritis Cares booklet, exercise and arthritis
