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Posts Tagged ‘low impact’

Rest is Important

Rest is Important

Though exercise and weight loss are important for treating your knee osteoarthritis, don’t forget to rest.  Rest is important for the muscles, and joints you have been working.  The goal is to prevent pain, not cause it.  So know when to say when.  Listen to your body and don’t be afraid to take a day or two off if something doesn’t feel right.  Strength must be built up gradually, not all at once.

And don’t forget arthritis knee braces can help ease your pain and keep you exercising!



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.



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.



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.