By: NM Crystal Lake & Huntley Fitness Staff
Osteoarthritis: Alleviate Discomfort and Increase Flexibility with Exercise
According to the Centers for Disease Control and Prevention, Osteoarthritis (OA) is the most common form of arthritis that occurs most frequently in the hands, hips, and knees. Dr. Victor Hugo Hernandez of the University of Miami Health System says, “Osteoarthritis is a mechanical process caused when cartilage in the joints wears down over time.”
The number one recommendation–even above weight loss–to manage Osteoarthritis is exercise. Individuals who are active will notice a decrease in pressure on the joints. Plus, the supporting muscles surrounding the joint become stronger. Additional benefits include, increased circulation, reduced swelling, and increased synovial fluid which lubricates the joint.
CDC Recommendations
Experts recommend that adults engage in 150 minutes per week of at least moderate physical activity. Every minute of activity counts, and any activity is better than none. Participation in physical activity programs can help reduce pain and disability related to arthritis, improve mood, and the ability to move.
Types of Workouts You Can Do Today
Moderate, low-impact activities will not only help you manage Osteoarthritis but help reduce the risk of developing other chronic diseases such as heart disease, stroke, and diabetes. These are our top exercise recommendations:
Your Diet Will Complement Your Workout Regime
As much as you can, eliminate foods that cause inflammation (i.e. sugar, alcohol, red meat, highly processed foods, and high-fat foods). Eat a diet rich in anti-inflammatory foods such as walnuts, soy, flaxseed, chia seed, vegetables, and certain fruits. Dr. Victor Hugo Hernandez also recommends ginger tea and turmeric for their anti-inflammatory qualities. “Turmeric contains curcumin, a natural, plant-based chemical that decreases inflammation.”
We’re Here to Help
Stop by the Member Services desk for more information on personal training with our certified fitness professionals. Our trainers will offer you a safe and effective workout plan to maximize your fitness goals. Plus, we have a variety of land and water classes available.
References:
https://news-umiamihealth-org.cdn.ampproject.org/c/s/news.umiamihealth.org/en/easy-ways-to-ease-the-pain-of-osteoarthritis/amp/
https://www.cdc.gov/arthritis/basics/osteoarthritis.htm
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