STAY ACTIVE, STAY HEALTHY
Physical Activity and Arthritis
Carefully planned physical activity can help you manage arthritis. There is a difference between exercise and physical activity. Physical activities are part of your everyday life. They include household, workplace or lifestyle activities that can be used to help you be more active.
If there were ever a reason not to be physically active, arthritis pain would seem to be it. In fact, research show quite the opposite. Properly designed activities may not only decrease your arthritis pain, but may also increase your flexibility and overall fitness…and it can do wonders for your state of mind.
If you are not physically active or have never exercised before, starting a new routine might seem intimidating. It does not have to be difficult. Your body is designed to move and it’s surprising how little time it takes to become and stay healthy.
Beginner’s check list:
- Consult your health-care provider
- Set goals that are within reach
- Set a time that works with your schedule
- Be aware that increased pain will appear at first, but, it will disappear
- Listen to your body and balance activity with rest periods
- List activities you would like to do
One, two, three…exercise. If only it were that easy. Do a bit of research, planning, goal-setting and record keeping to chart your progress.
Helpful tips to get started:
- Consider activities designed for groups
- Explore local community programs and resources
- Choose a setting you are comfortable in
- Ensure you have proper, supportive footwear
- Do not take pain meds before activity. Masking pain may cause injuries to occur without you knowing.
S.M.A.R.T
Set goals that are S.M.A.R.T.:
- Specific
- Measurable
- Attainable
- Realistic
- Time-bound
Overcoming barriers:
Increasing your level of activity or exercise can be difficult and you may face many challenges, such as pain, fatigue and lack of motivation. All too often, it’s easy to find a reason not to begin. Here are some common problems you may confront and some advice to overcome them:
- “I’m in too much pain”. May happen at the start but long term physical activity will decrease the pain caused by arthritis
- “I’m tired”. If your activities leave you feeling overly tired, you are probably doing too much too fast. Start slowly.
- “The weather is bad”. Be physically active indoors and out. If it is too hot or cold, go for a walk around a mall, museum, on a treadmill, walk the stairs or go swimming.
- “There isn’t enough time”. For the 15 to 18 hours you are awake each day, you only need to accumulate 30-60 minutes of activity to reach a level recommended by experts.
- “I can’t afford a gym membership”. Who says you have to exercise in a gym? Go for a walk, walk the stairs in your building, go mall walking. Lift bottles of water while sitting watching TV.
- “It’s boring”. Make it a part of schedule and you will not notice. Listen to music while walking. Watch TV while stretching.
- “I’m not experiencing pain anymore”. All the more reason to keep up your active lifestyle.
- “I’m afraid of losing my balance or falling”. Lean against a wall, sit down to stretch and move, lie in bed. As you gain strength, your balance will improve.
REMEMBER, IT IS NEVER TOO LATE TO START!
ARTHRITIS: FIGHT IT!
To learn more:
Call: 1-800-321-1433
Web: www.arthritis.ca
