Fitness

Fitness Spring into action It’s finally spring – here are some great exercise and fitness ideas to get you moving and out of the house Words: Georgina Maric Fact: moving more will improve your arthritis symptoms. Working out keeps your joints supple and reduces the pain of osteoarthritis. But it doesn’t have to be a chore – exercise can be sociable, it can help improve your mood, and it can build up muscles to support compromised joints. “Exercise guidelines are 150 minutes a week of moderate-intensity exercise (swimming, aerobics, walking, cycling) and strengthening exercises two days a week, such as yoga,” says Chris Worsfold, physiotherapist at The Tonbridge Clinic in Kent, and visiting lecturer at the University of Hertfordshire. “It is the frequency and intensity that are important to get the most out of exercise.” Gentle, low-impact aerobic exercise, soothing stretches and light weights are the way forward, if you can manage it. Worsfold agrees. “There is a lot of evidence of the pain-relieving effects of exercise. It is the best medicine for most arthritis- related problems.” So, now the weather is improving, make it your mission to get out there and move more, even if you don’t feel like it at first. Take baby steps and build it up, and before long you will get into the exercise habit. Here are some ideas that might suit you. Swimming Why do it “It’s excellent for targeting shoulder and neck arthritis, to loosen the joints and strengthen the muscles, and great for maintaining mobility in hip arthritis,” says Worsfold. Do whichever stroke is most comfortable for you. In addition, some weight-bearing exercise is needed to help keep bones strong. The evidence A study carried out by the University of Texas showed that people with osteoarthritis who took part in three months of swimming – 45 minutes a day, three times a week – had significant reductions in joint pain, stiffness and physical limitation, accompanied by increased quality of life. Aqua aerobics Why do it “This is a really good exercise for strengthening the legs and lower-back area,” says Worsfold. The evidence A Cochrane Review of 13 trials that included 1,190 patients with knee or hip osteoarthritis in the US found aquatic exercise may help improve pain and function. Walking with friends Why do it “We have evolved to walk or run seven miles a day,” says Worsfold. “This is what the body was designed for. It’s a great way to strengthen the hips, knees and low back area. Recent research also shows that running does not lead to increased knee arthritis. Motion is lotion!” The evidence Walking for just 45 minutes a week can help stave off the pain of arthritis in older adults, according to new research. A study showed that older people needed only a third of the exercise previously recommended to help prevent the arthritis from getting worse. The Northwestern University Feinberg School of Medicine, in the US, said that lower levels of moderate exercise were still highly beneficial. Cycling Why do it “This is excellent to strengthen the hips, knees and calves,” says Worsfold. “It’s probably a good idea to start with cycling if pain is more of a problem for you and restricting your mobility, as this is a non-impact form of exercise.” The evidence The same study carried out by the University of Texas on the benefits of swimming also surveyed people with osteoarthritis who took part in three months of cycling, 45 minutes a day, three times a week. They also had significant reductions in joint pain, stiffness and physical limitation, together with increases in quality of life. Yoga Why do it “This is a great way to maintain mobility of the entire body, but I would recommend pairing yoga or Pilates with at least two hours a week of aerobic exercise from the above list, so you are combining moderate intensity with strengthening exercise,” says Worsfold. The evidence Sharon Kolasinski, MD, a professor of clinical medicine and a rheumatologist at the University of Pennsylvania in Philadelphia, studied the effects of yoga on people with knee osteoarthritis. Subjects taking 90-minute, modified Iyengar yoga classes once a week for eight weeks reported significant reductions in pain and improvements in physical function, as well as noticeable improvements in joint stiffness. Gentle, low- impact aerobic exercise, soothing stretches and light weights are the way forward, if you can manage it rEaD MorE A study has found that walking for just 45 minutes a week can help stave off the pain of arthritis in older adults iStock-1125128080 Svetlana Malysheva, Yapanda Fitness Fact: moving more will improve your arthritis symptoms. Working out keeps your joints supple and reduces the pain of osteoarthritis. But it doesn’t have to be a chore – exercise can be sociable, it can help improve your mood, and it can build up muscles to support compromised joints. “Exercise guidelines are 150 minutes a week of moderate-intensity exercise (swimming, aerobics, walking, cycling) and strengthening exercises two days a week, such as yoga,” says Chris Worsfold, physiotherapist at The Tonbridge Clinic in Kent, and visiting lecturer at the University of Hertfordshire. “It is the frequency and intensity that are important to get the most out of exercise.” Gentle, low-impact aerobic exercise, soothing stretches and light weights are the way forward, if you can manage it. Worsfold agrees. “There is a lot of evidence of the pain-relieving effects of exercise. It is the best medicine for most arthritis- related problems.” So, now the weather is improving, make it your mission to get out there and move more, even if you don’t feel like it at first. Take baby steps and build it up, and before long you will get into the exercise habit. Here are some ideas that might suit you. Swimming Why do it “It’s excellent for targeting shoulder and neck arthritis, to loosen the joints and strengthen the muscles, and great for maintaining mobility in hip arthritis,” says Worsfold. Do whichever stroke is most comfortable for you. In addition, some weight-bearing exercise is needed to help keep bones strong. The evidence A study carried out by the University of Texas showed that people with osteoarthritis who took part in three months of swimming – 45 minutes a day, three times a week – had significant reductions in joint pain, stiffness and physical limitation, accompanied by increased quality of life. Aqua aerobics Why do it “This is a really good exercise for strengthening the legs and lower-back area,” says Worsfold. The evidence A Cochrane Review of 13 trials that included 1,190 patients with knee or hip osteoarthritis in the US found aquatic exercise may help improve pain and function. Walking with friends Why do it “We have evolved to walk or run seven miles a day,” says Worsfold. “This is what the body was designed for. It’s a great way to strengthen the hips, knees and low back area. Recent research also shows that running does not lead to increased knee arthritis. Motion is lotion!” The evidence Walking for just 45 minutes a week can help stave off the pain of arthritis in older adults, according to new research. A study showed that older people needed only a third of the exercise previously recommended to help prevent the arthritis from getting worse. The Northwestern University Feinberg School of Medicine, in the US, said that lower levels of moderate exercise were still highly beneficial. Cycling Why do it “This is excellent to strengthen the hips, knees and calves,” says Worsfold. “It’s probably a good idea to start with cycling if pain is more of a problem for you and restricting your mobility, as this is a non-impact form of exercise.” The evidence The same study carried out by the University of Texas on the benefits of swimming also surveyed people with osteoarthritis who took part in three months of cycling, 45 minutes a day, three times a week. They also had significant reductions in joint pain, stiffness and physical limitation, together with increases in quality of life. Yoga Why do it “This is a great way to maintain mobility of the entire body, but I would recommend pairing yoga or Pilates with at least two hours a week of aerobic exercise from the above list, so you are combining moderate intensity with strengthening exercise,” says Worsfold. The evidence Sharon Kolasinski, MD, a professor of clinical medicine and a rheumatologist at the University of Pennsylvania in Philadelphia, studied the effects of yoga on people with knee osteoarthritis. Subjects taking 90-minute, modified Iyengar yoga classes once a week for eight weeks reported significant reductions in pain and improvements in physical function, as well as noticeable improvements in joint stiffness. Gentle, low- impact aerobic exercise, soothing stretches and light weights are the way forward, if you can manage it rEaD MorE A study has found that walking for just 45 minutes a week can help stave off the pain of arthritis in older adults iStock-1125128080 Svetlana Malysheva, Yapanda Spring into action It’s finally spring – here are some great exercise and fitness ideas to get you moving and out of the house Words: Georgina Maric arE you unDEfEatablE? Around 69 per cent of people with a long-term health condition want to be more active, with 66 per cent knowing it would improve their condition. But this group is twice as likely to be inactive. Now, a national campaign has been launched, called We Are Undefeatable. Led by 15 leading health and social care charities, including Versus Arthritis, it aims to encourage those with long-term conditions to reap the benefits of building physical activity into their lives, whether that be short walks or regular swimming. To find out more, go to weareundefeatable.co.uk