You are currently browsing the Osteoarthritis Blog blog archives for December, 2010.

Calendar

December 2010
M T W T F S S
« Nov   Jan »
 12345
6789101112
13141516171819
20212223242526
2728293031  

Archive for December, 2010

Tai-Chi

Tai-Chi

Looking for something new?  Bored of walking and your stationary bike?  Try Tai-Chi as an osteoarthritis treatment.

Tai-Chi is a chinese martial art practiced for health benefits and defensive training.  It is a low-impact exercise that emphasizes the development of the body’s energy or “chi”.

Tai-chi utilizes deep breaths, meditation, gentle postures, and gentle movements.  It improves balance, flexibility, and coordination.  This type of exercise is relaxing and easy on the knees.  It is also believed to enhance memory and concentration.  It is also reported to help relieve pain, anxiety, and stress.

Just reading this should make your sore knees feel better, imagine if you actually went out and tried it.



Yoga for Knee OA

Yoga consists of physical and mental exercises.  Yoga postures are intended to align, strengthen, and tone the body.  These positions will make you more flexible, increase blood flow to your joints, organs, and muscles, as well as keep all of the body’s systems healthy.  Breathing techniques and meditations assist a person on the mental level.  Yoga can help quiet your mind and clarify your thoughts.  This ancient  low impact exercise can also help ease the pain of your knee osteoarthritis.

Tired of riding the stationary bike?  Try something new.



Cross Country Skiing

Cross Country Skiing

Cross Country Skiing is a healthy sport and a tremendous cardiovascular activity.  It is enjoyed by people of all ages and activity levels.  It is a total body work-out, calorie burner, muscle strengthener, and knee pain reliever.  Cross country skiing combines an upper and lower body work-out by pushing and pulling with all the major muscle groups.

Cross country skiing is a safe and low impact form of exercise.  There is very little pounding on the feet, ankles, and knees.  The exercise consists of a steady gliding motion, without sudden motions or twisting movements.  For people suffering from osteoarthritis in their knees who can’t travel south for the winter it maybe just what the doctor ordered.  Get outside, get some exercise, and try something different.  Your knees will thank you.



Low Impact Aerobics

Low Impact Aerobics

Low impact aerobics involves continuous exercise involving large groups of muscles where at least one foot always remains on the ground.  This type of exercise is ideal for people with osteoarthritis in their knees  and overweight people.  It is a great way to begin and maintain an exercise program.  Low Impact Aerobic Classes include controlled arm and leg movements used in a continuous rhythmic activity.

Each class should start with stretching and a warm-up, and end with a cool-down period.  Aerobic exercise is important for weight loss.  Lose weight, get exercise and the pain associated with your knee osteoarthritis should dissipate.  Need some support while exercising?  Try knee sleeves for warmth, compression, and stability.



Cardio Boxing

Cardio Boxing

Need something new?  Tired of walking and riding the bike?  Try cardio-boxing!

There are probably classes at your local gym or you can buy tapes or DVD’s.  These low-impact exercise routines will teach you basic moves without causing undue stress on your arthritic knees.  Cardio-boxing is a great way to strengthen muscles, increase balance and coordination, and lose weight, all without pounding on your knees.

You should start with a good warm up.  Gradually increase your heart rate and try working out for ten to twenty minutes.  There is no jumping.  Why not try it?  Exercise and weight loss are two of the best conservative treatments for knee osteoarthritis.



Aerobic Exercise

Aerobic Exercise

Ready to pick up the pace?  There are ways to get more out of your low impact exercise.  If after 30 minutes of walking you feel like you are ready for more, try walking with long strides, while moving your arms and shoulders.  If your stationary bike needs a little spice try adding light weights to your ankles.

Cardiovascular exercise strengthens the heart and lungs.  It is performed at a moderate level of intensity for extended periods of time.  Cardiovascular exercise can definitely be achieved at a low-impact level.  You just need to find what makes you sweat without stressing your knees.

If you want the pounds to melt off your body and make your knees feel better bump up your heart rate.  A cardiovascular component to your exercise program is important if you want to seriously treat the pain associated with your knee OA.  If your knees hurt too much to achieve an elevated heart rate and a good sweat, try a knee brace.  A bio-mechanical knee brace can stop your pain and allow you to exercise.



Swimming

Swimming

Swimming is my favorite exercise.  It is low impact and strengthens my heart, lungs, joints, and muscles.

Your entire body is supported by water so your joints get to move in a stress free environment.  Your knees get to move without having to support the weight of everything above them.  Burn calories and fat while lubricating your joints and strengthening the muscles surrounding them.  Swimming is a great activity to build an exercise treatment program around.

Swimming is a great form of low impact exercise that will help you lose weight and ease the pain associated with your knee osteoarthritis.



Stationary Bike

Stationary Bike

A stationary bike is a great way to get low-impact exercise.  It is a piece of equipment usually with a saddle, pedals, and handlebars arranged as if it was a bicycle.  It is possible to rig an ordinary bicycle for stationary use. but most of the time a stationary bike does not have wheels.  Some exercise bikes only have pedals that offer resistance, there aren’t any seats or handlebars.

Regardless of the shape and form, using a stationary bike is an ideal form of low impact exercise.  Riding helps burn fat and build muscle without stressing your knees.  You can build a great low impact exercise program around a stationary bike.  Just 30 minutes a day will help ease the pain of the osteoarthritis in your knees.



Step Machine

Step Machine

A step machine is a great low impact exercise to help ease the pain in your arthritic knees.  Step machines help protect your joints because you use pedals suspended above the ground that move in a circular motion, as opposed to stepping on hard surfaces.  There are various types of step machines.  Some are completely manual, and some have motors.  The benefit of step machines is that they provide strength and resistance training in the form of an aerobic workout.

Elliptical trainers are advanced versions of steps machines.  These machines work the arms and upper body as well as the lower extremities.

Step machines are an effective low impact exercise to help treat your knee osteoarthritis.



Walking

Walking

Walking.  It doesn’t cost anything.  It doesn’t require special equipment or a an instructional video.  You don’t need a membership to a gym.  Just get up and start.

A terrific low-impact exercise program can begin with you walking just 30 minute a day.  You can do it just about anywhere.  Malls, a trail, the beach, a long sidewalk, parks, treadmills, anywhere you can safely put one foot in front of the other.

Walking will help lubricate your joints, elevate your heart rate, and get you working up a sweat.  Walking is a great low-impact exercise that can be an effective treatment option for your knee osteoarthritis.  If your excuse for not walking is that your knee hurts, try an arthritis knee brace to relieve your pain and get you up and moving,