According to the U.S. Centers for Disease Control & Prevention (CDC), nationally, there are 43 million people with arthritis, costing the country nearly $65 billion annually. Arthritis is second only to heart disease as a cause of work disability.
Arthritis literally means, "joint inflammation," but generally refers to more than 100 rheumatic diseases that can cause pain, stiffness and swelling in the joints and connective tissues. The most common types of arthritis are osteoarthritis, fibromyalgia, rheumatoid arthritis and gout.
As the leading edge of the baby boom generation enters the prime years for arthritis, the number of people affected will surge and the impact on the nation's health will increase dramatically.
The Arthritis Foundation and the CDC tell us that by 2020 almost 20 percent of the population, or 59.4 million people will have arthritis. And half of those Americans do not think anything can be done to help them.
Proper exercises performed on a regular basis are an important part of arthritis treatment. According to the 1996 Surgeon General's Report on Physical Activity & Health, regular, moderate physical activity is beneficial in decreasing fatigue, strengthening muscles and bones, increasing flexibility and stamina and improving well being.
Physical activity can be therapeutic or recreational. For example, therapeutic exercises can be recommended by a doctor, physical or occupational therapist and are designed to achieve specific individual goals. Examples of recreational exercises are walking, swimming, bicycling and group exercise classes. One of the most popular exercise classes is the Arthritis Foundation's water exercise class. In this class, participants follow an instructor who leads them through endurance, strengthening and flexibility exercises in a warm water setting. This class is easier on the joints.
An arthritis exercise program should have a balance of three main types of exercises: range-of-motion exercises, which move a joint as far as it will comfortably go and then stretch a bit further; strengthening exercises, which increase muscle strength to stabilize weak joints; and endurance exercises, which strengthen the heart and lungs and build stamina.
Following a program with these three components can relieve symptoms of arthritis and protect joints from additional damage. It is important to exercise consistently, because the more inactive a person is, the more pain and stiffness they will suffer.
As with any exercise program, always speak to a doctor before beginning. Start slowly with the instruction of a qualified instructor or personal trainer.
Upon exercising, a doctor should be consulted if any of the following are experienced:
- Unusual or persistent fatigue
- Sharp or increased pain
- Increased weakness
- Decreases range of motion
- Increased joint swelling
- Continuing pain (lasting two or more hours after exercising)
Finally, it is important to make exercise and physical activity part of the daily routine so that it becomes a lifetime habit. Even if you do not have arthritis now, you can still benefit from exercising to prevent getting arthritis in the future.
