Arthritis sufferers can be athletic - and should be
Arthritis can make movement difficult, but that doesnt rule out a healthy exercise regimen that will likely lessen pain.
It's a fact that physically active individuals tend to be healthier, happier, and live longer than those who are inactive and not fit. Though this is overwhelmingly true for most people, it is especially true for people suffering from inflammatory conditions like rheumatoid arthritis.
Yes, you read that right. It may sound counterintuitive, but exercise is one of the best things you can do for yourself if you have arthritis. Sure, exercising is likely the last thing you want to do when you are fatigued and your joints ache, but it can help manage pain and improve your energy.
"Many people with inflammatory conditions like arthritis are afraid of exercise, but exercise is crucial because it oxygenates the joints and produces pain-fighting endorphins," says Jeremy Simon, division chief of the Department of Physical Medicine at the Rothman Institute in Philadelphia.
One hour of moderate or mild activity every day is recommended - and, of course, as Simon puts it, "Really exercise within your pain tolerance."
What exercises are best?
A well-balanced fitness routine that incorporates cardiovascular, strength, flexibility, and balance training is best.
Heart-pumping cardio: Get your heart pumping with mild to moderate aerobic activities like the stationary bike, outdoor cycling, walking, aqua-aerobics, or swimming.
Strength training: Improve muscle tone, stabilize joints, and ward off osteoporosis. A weight-training program should emphasize low weight with high repetitions, use of light bands, and/or the use of water-resistance equipment in the pool.
Flexibility: Always make time for flexibility training, even if it's for only five or 10 minutes a day. Options abound, from old-fashioned calisthenic stretches, yoga, and tai chi to whatever floats your boat. Just do it!
Foods that heal
Along with exercise, "eat an anti-inflammatory diet, Mediterranean diet, or low-carb/high-protein diet," says Simons.
It is difficult to give up foods you love, but you should feel significant improvement if you stop eating refined sugar, alcohol, processed and fried foods, refined grains, and barbecued foods.
Need specifics? For starters, give up fast food, luncheon meats, hot dogs, sausages, bacon, soft pretzels, cheesesteaks, hoagies, presweetened cereals, cakes, cookies, candy, chips, crackers, beer, wine, and liquor and soda.
Believe it or not, according to some experts, some vegetables aggravate the pain and inflammation of arthritis. These include tomatoes, white potatoes, eggplant, and bell peppers.
I know what you're thinking: "I can't eat anything!"
How about wild fish, eggs, walnuts, almonds, spinach, broccoli, Brussels sprouts, kale, and sprouted breads. These are just a few of the great food choices to help you maintain your health and manage joint pain. You might want to get your whole family on this type of healthy diet.
When it comes to exercise and arthritis pain management, take a commonsense approach. Be diligent and persistent but also remember you're not in competition with anyone except yourself. And slow and steady wins the race!
Kimberly Garrison is a wellness coach and owner of One on One Ultimate Fitness in Philadelphia. Her column appears Wednesdays.