You’ve got your exercise routine down – you’re really cooking and seeing progress. Then your life changes: You get a new job, welcome a new grandchild, buy a new house.
Even good transitions in your life can throw a wrench into your exercise routine – or make it hard to get started in the first place. Add in arthritis pain, and it’s even tougher to maintain motivation to exercise: Research shows that life transitions, particularly those relating to illness or injury, can cause people to stop working out temporarily, and in many cases, permanently.
That can be especially true as you grow older. A recent study by Flinders University in Australia found the No. 1 reason older adults stopped exercising was because of physical ailments or painful joints – even though they knew physical activity would ultimately reduce their pain.
If you’re tempted to stop working out, take the advice of Shannon Mihalko, PhD, an associate professor in the health and exercise science department at Wake Forest University in Winston-Salem, N.C., who has designed exercise programs for people with arthritis:
Check your expectations. Before you even lace up your gym shoes, think about what you want to accomplish. “Being realistic is particularly crucial if your circumstances have recently changed,” says Mihalko. If taking care of kids or grandkids is eating into exercise time, then set a small goal you know you can accomplish – walking for 10 to 15 minutes – and gradually bump up the time after a few weeks. Always talk to your doctor or physical therapist first to make sure your plan is right for you.
Shift your point of view. Some transitions – starting a new job and working longer hours, for example – will be temporary. Keep that in mind and do what you can for now. Other transitions – such as being diagnosed with arthritis – mean you have to make permanent changes. “It can actually catapult you to action – it’s all how you look at things,” says Mihalko. “Tell yourself, ‘Now I know what I’m dealing with – I can actually do something about it by increasing my physical activity levels. I do have control over the situation.’”
Get with a group. The truth is, making exercise a priority – even during a busy life transition – is what will keep you working out. Exercising with a group can help. “You’re getting constant positive feedback, both from your instructor and from the group. And it fosters a “we’re in it together” attitude – which helps you focus less on your own problems,” Mihalko explains. The Arthritis Foundation offers group programs in land-based exercise, aquatic exercise and tai chi. Call your local Arthritis Foundation office for more information.
Thank you
William Upper
But I want a more permanent treatment and I wonder if anybody has a similar problem and what treatment they are using to ease the pain and the swelling or to stop the arthritis from getting worse.
Aloha,
Melba Bantay
Thanks,
Charlie
My Right knee has started aching badly and I worry I'll make matters worse if I continue to try and ignore it.
Should I slow down or keep moving in pain or take tablets !!??
I just want to say the deep water aerobics has given me my core strength back. I certainly would not have the energy I do have if it were not for the water aerobics. I had started with shallow water aerobics but found it too painful on my joints, thus the deep water style. Good luck to those who try it!
I exercise every other day to give my muscles time to repair themselves.
You just have to keep moving with arthritis. Walking in the mall is good as well if you don't have a YMCA or health club near by.
Please tell me what to replace walking with for weight-bearing exercise.
Thank-you
I used to have a rigorous routine, and following an injury and arthritis diagnosis, turned to Pilates and Tai Chi just to remain active. Now that I DO go to the gym again, I try to ride my bicycle to and from, and I don't go therer with grand expectations. Rather, I feel like getting there is half the battle, and once there, I do what I can. I try to maintain a steady pace, so that its always somewhat aerobic - don't sit long between sets or talk too much. I try to 'stay after it' and just vary my routine more so than in the past. Core exercises and balance are important considerations as I get older. 'Feed' off the other participants, watching them for good technique and new methods. An end of routine shower feels good, along with a comfortable bike ride home.
Thanks for your comments and questions. Talking to a physician, physical therapist and/or a personal trainer who has experience with people who have arthritis is always advisable when starting a new exercise routine.
They can provide safe workouts and modifications to fitness moves if needed, and help keep you motivated.
You also can find many strength-building moves that go beyond just abs and back in our Fitness section under Exercise Videos and Photos:
http://www.arthritistoday.org/fitness/exercise-videos-and-photos/index.php
(cut and paste the link above into your Web browser window)
An upcoming issue of Arthritis Today magazine also will include resistance moves from the Arthritis Foundation's Exercise Program, a fitness course proven to increase flexibility and mobility.
Thanks,
The Editors
Arthritis Today
Leave a Comment