One day, Anella Swingle was shopping at the mall – and she was struggling. She had to rest frequently along the way. Anella hadn’t exercised much over the years - contrary to what her doctor recommended. The 77-year-old had severe osteoarthritis in her knees. She didn’t realize her health would be worse for it until then.
Anella decided she wouldn’t let arthritis stop her from enjoying another day at the mall, so she hired a trainer to help her build strength, and began walking regularly on her own.
“It was tough in the beginning, but the more I kept moving, the less pain I had,” she says. Anella credits her walking program with also increasing her endurance and ability to handle stairs – and go the full length of the mall – without being out of breath. “I walk every day. I feel too good now to stop.”
By walking regularly, Anella and millions of others are not only following doctors’ recommendations, but the federal government’s, too. The U.S. Department of Health and Human Services recently conducted a major review of the science on how physical activity benefits health. As a result, it released 2008 Physical Activity Guidelines for Americans.
The report recommends exercising at a moderate intensity for 130 to 150 minutes a week for optimal physical and mental health benefits. A reduced time commitment – 75 minutes a week – is allowed, if the workouts are no shorter than 10 minutes each and consist of vigorous movement, such as racewalking, swimming or singles tennis.
And people who are older or have health issues, including arthritis, are expected to follow the same guidelines, to the extent their conditions allow.
Everyone – including, again, those who are older or with health problems – are strongly encouraged to surpass even the high-end targets. The guidelines are emphatic: The more vigorous, the longer and more frequent the exercise, the greater the benefits to health.
“These new guidelines are a wake-up call for all of us,” says Patience White, MD, a rheumatologist and professor of medicine and pediatrics at George Washington University School of Medicine in Washington, D.C. “Exercise plays a critical role in keeping us healthy and independent.”
Dr. White points out that the report specifically mentions arthritis as a condition that will improve with exercise.
Walking is a great way to meet the new guidelines, because it’s so easily adapted to the needs of the walker and can be effective for people at every level of fitness, from sedentary to active.
“We know walking can prevent and relieve many of the consequences of arthritis,” says Dr. White, who is also the chief public health officer of the Arthritis Foundation.
PROGRAM 1: GET OFF THE COUCH!
Starting a walking program is simple. “Just get going,” says Kevin R. Stone, MD, orthopaedic surgeon and founder of The Stone Clinic in San Francisco.
“Buy a good pair of shoes and start out on level ground at a comfortable pace.” If you experience pain, Dr. Stone recommends finding a pool and walking in waist-high water to start.
Anyway, when diagnosed with OA, it went on to Carpal tunnel, fibromyalgia, knees, shoulders, and finally hands. These are supposed to have GUY------ disease - I can't even say it. It's depressing.
I have been through the vioxx, celebrex, and Bextra routine. Have had a pain doc tell me good bye, because I wouldn't take anymore of these meds. They ALL cause something or other. I am stumped. I at one time was a power walker for 10 years, when I lived in Fla. Everyday I walked for miles. Great exercise, lost wt, always happy, just gave a boost to everything in life.
I have decided to try again, Can't hurt or can it?? Well for me the doc said I ruined my feet with the power walking and he has the x-rays to prove it. I am going to try it anyway, I always loved the walking, and maybe I'll lose some extra wt. It really can't get worse. Thanks for letting me blab.
I was diagnosed with osteoarthritis 20+ yrs ago. My MRIs showed disc disease,herniated
disc, arthritis in the spine and many other uncommon problems.The first Dr.I saw wanted to do an epidural upon meeting me.I simply refused. My advice: find the right rheumatologist and physical therapist and exercise the pain away. Do not have back surgery,which they are now finding out is not very helpful. I am 75 and pain free. I do daily exercises at home,water aerobics 3 times a week and work with a personal trainer. I wish that all of you with these conditions can have the successful outcome that I have experienced.
If you are looking for a regular workout - one that you cannot miss that is good for your joints and your heart find your local shelter and get movin'!
Cheers! Viveca
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treaddesk.com I just seen this on the next page at the bottom. Maybe you could look at it and see if there`s another option. Doctor`s don`t alway`s know what`s out there. Praying and talking to friends, espeacially one`s with a simuliar problem can help.
I dont syffer, I live without any drugs.
Try fasting,it depresses the activity of the immune system. Try it once a week.
The icy hot with the sponge applicator - not smelly and great to rub on wrist/knees etc without getting on your hands - this can take the pain away quickly and can reduce the amount of motrin. I also learned to immediately attack when a flare began instead of toughing it out: Epsom salt bath -really great. Freezer cold packs at the ready - the cold takes down the inflammation - great for FEET! Which is my 'special area' - so WATER AEROBICS was my absolute saviour - lots of fun too,and most of the other class mates had a condition where we could share - helpful. Stopped eating processed foods, had to figure out how to make time to cook, but getting whole foods has made a HUGE difference. Good meds - (ORENCIA INFUSION) but i too have found the Dr's to be a BIG disappointment, found better advise and info on line and thru the arthritis magazine - YOGA, I have a DVD at home, privacy is good! Good Luck - by the way it took a couple of years before correct diagnosis and then a couple more before we found meds that didn't have a horrible side effect - unfortunately it ends up you being in charge, good luck!
After just 6 weeks I'm now walking 3-4 times a week for about 1/2 mile and continuing my exercises.
It does hurt a bit when I first start my "walk", but after just about two blocks it feels better. I have to get in the habit of doing some stretches and exercies just before I start walking.
I know I need to get moving. I am too young to feel this old. I need to be here for my boys (ages, 11, 8 and 10 months today).
I will also try the castor oil.
I would appreciate your input.
I have hardware permanently in my ankle, wear a big brace on that ankle and weigh way, way too much, even though I'm 6 feet tall. I spent 4 years on crutches before and after my surgery. The surgeon finally told me I could have physical therapy 9 weeks ago. Today, I just walked through Wal Mart for the weekly shopping. I was exhausted at the end, but I did it. Get your surgeon or family doctor to recommend some physical therapy, then talk to your therapist about water therapy. It was great! Good luck.
(I was diagnosed with RA when I was 2, 54 years ago.)
I am 31 and have RA and Gout. I drank Supple for several months. They taste very good but I myself didn't get any relief for them. I later read in two separate articles in Arthritis Today that the glucosamine and condrotin was good for OA but that also the verdict is still out on the effectiveness of the two.
Thank you.
however this time around i find it hard to get back to my walking, i have to really psych myself again, for i know that walking helped me in the past and will help me now, i have to just do it and not talk about it.
i had surgery in my ankle and now just had the hardware taken out, my knee goes out every so often and from the ra i get so tired. please help me get phyched again. thanks to all.
also i would like to join a arith. team or meeting. thanks again faysoneofakindmsn.com
faye lazeaqr
Since the first step to feel better is to stop inflamation I took the easy way: Every day an Epson aslt bath in tepid water.. Unbelivable good and CHEAP!
If you are seating soak a kitchen felt with warm castor oil ( warm it in the microwave) and watch your favorite TV program .
It works and is economical and green!
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