Simple Workout for Osteoarthritis

When we are experiencing joint pain, ang unang tanong natin…..

“is it still okay to exercise?”

 

Of course, physical activity is the best non-drug treatment to manage the pain. Yung iba ay nag-worry that exercising with osteoarthritis could really harm yung joints and may cause more pain. Pero some researches show that people can and should exercise when they have osteoarthritis. In fact, exercise is considered the most effective non-drug treatment for reducing pain and improving movement in patients with osteoarthritis.

 

Anong exercises ang ‘okay’ para sa Osteoarthritis?

 

Stretching

stretching

Simple stretches help improve flexibility and can also ease joint pain. Stretching particularly benefits those with arthritis by lubricating joints and enhancing and maintaining range-of-motion. Siguraduhin din na mag-stretching at the end of the workout session to cool-down.

 

Aerobic/endurance exercise

aerobic

These exercises strengthen the heart and make the lungs more efficient. Nakakatulong din ito to reduce fatigue and to build stamina. Ang Aerobic exercise ay nakakatulong para ma-control ang pagtaas ng timbang. Aerobic exercises include walking, jogging, bicycling, swimming or using the elliptical machine.

 

Flexibility exercises

flexibility

Range of motion refers to the ability to move your joints through the full motion they were designed to achieve. These exercises include gentle stretching and movements that take joints through their full span. Doing these exercises regularly can help maintain and improve the flexibility in the joints.

 

Walking

walking

Ito yung pinakamadaling exercise para sa pasyenteng may OA (Osteorthritis). It is easy on the joints and it comes with a host of benefits. Nakakatulong din ito to improve circulation para maiwasan ang heart disease, ant pagbaba ng blood pressure. It also lowers the risk of fractures by slowing down the loss of bone mass, and tones muscles that support joints.

 

Water exercises

aquatic-exercise

These are particularly helpful for people just beginning to exercise as well as those who are overweight. Ang water exercises do not involve swimming, rather they are performed while standing in about shoulder-height water. The water helps relieve the pressure of our body’s weight on the affected joints, particular ang hips at tuhod, while providing resistance for your muscles to get stronger.

 


 

SOURCE: Arthritis Foundation

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