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Copyright © 2017 NaturalisLabs Pte Ltd.

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Published by Eric Kelly.

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CONTENT PAGE

INTRODUCTION ............................................................................... 4

WHY EXERCISE IS IMPORTANT ....................................................... 5

HOW TO CHOOSE THE PROPER EXERCISES ................................. 8

TOP 8 EXERCISES TO HELP ARTHRITIS SUFFERERS ....................... 10

TOP 8 EXERCISES TO HELP ARTHRITIS SUFFERERS ....................... 10

CONCLUSION ............................................................................... 14


Introduction

Arthritis is a very common medical condition that causes joint inflammation and stiffness,

often leading to a lot of pain in one or more joints. People of all ages can get arthritis for a

variety of reasons, although it is most commonly seen in older patients who are over 50

years of age. Those who’ve suffered an injury could end up with degenerative arthritis no

matter what age they are. Sometimes you could even get arthritis simply by inheriting it

from your parents. However, this should not deter people from taking the proper

precautions early on in their lives in order to reduce their chances.

And, if you’re someone who already has arthritis, it is never too late to reduce the

symptoms that you’re experiencing. All it takes is for you to become more physically active

by exercising on a regular basis.

You might think exercise is the last thing that you’d want to do when you’re dealing with

arthritis pain. But the truth is that gentle movements are the best medicine for reducing this

pain and relieving most arthritis symptoms. It may seem like a scary concept at first, but

once you actually start a habit of exercise, the pain will get reduced and you’ll even feel less

fatigue than you did before. If you were to go to any physician, they would tell you the same

thing.

This book will introduce you to the importance of exercise, how to choose the right exercise

and the eight best exercises for arthritis sufferers. Once you go through all the material,

consult with your physician and ask them if certain exercises that you read about in this

book are appropriate for you to do. They’ll help give you the motivation to get started if

you’re too scared to try a new exercise routine on your own.

The important thing for you to remember is to do some kind of consistent movement every

day, regardless of how insignificant you think it may be. This is a lesson that will be very

clear by the time you get to the end of this book.


Why Exercise is Important

It is hard enough for people to get the motivation to exercise when they’re not sick or

suffering from a painful medical condition like arthritis. But all too often, sufferers can end

up using their condition as an excuse not to exercise.

For instance, the common reaction for a person suffering from arthritis is to avoid exercise

altogether. They may claim that it’s too painful or uncomfortable for them. What they don’t

realize is that sitting around too much and not moving will actually make their condition

worse, especially if they have osteoarthritis.

The human body was designed to move around throughout most of the day. This includes

stuff like walking, running, hunting, gathering, harvesting, stooping, crouching, and so on.

When people are not performing actions like these which require them to move, their

bodies activate certain mechanisms inside them which prevent starvation and conserve

their remaining energy.

Any bone or muscle which is not actively being used will start wasting away, because the

body will not expend as much energy towards the areas that don’t need it. This is called

atrophy, which is what happens when people who are suffering from osteoarthritis start

reducing the amount of exercise they do.

After a while, their muscles won’t have as much flexibility, tone, or strength as they used to.

As for the joints, their range of motion will become extremely limited as their bones and

cartilage deteriorate. The more you continue to avoid movement, the worse the

osteoarthritis becomes.

One of the many reasons why exercise is so crucial to arthritis sufferers is because it sustains

the health of their joints. Now it is true that ASU, chondroitin sulfates and glucosamine

sulfates can rebuild cartilage and reduce symptoms of osteoarthritis. However, it is still

important for sufferers to keep exercising anyway.


Of course, you’ll probably have to manage your exercise activities carefully to accommodate

your joint problems. Don’t worry, though, because there are numerous exercise routines

available that sufferers can do, no matter which joints are causing them problems. The

important thing is to just conduct any kind of movement, no matter if it’s lifting weights,

biking, swimming, or simply walking. Every little bit of movement goes a long way with

osteoarthritis and it certainly beats being stationary all day.

Exercise fights osteoarthritis in three specific ways:

More Synovial Fluid Flow

Cartilage gets its nourishment and lubrication from synovial fluid. When somebody

exercises, it increases the amount of synovial fluid that flows into and out of the

cartilage. With the flow of synovial fluid constantly moving like this, it will ensure

that the cartilage stays moist, nourished and healthy. Best of all, it reduces the

symptoms of osteoarthritis and slows down its progression.

On the other hand, if a sufferer fails to exercise and move their joints regularly, the

pressure that allows the fluid to flow will not be there. This means the synovial fluid

won’t flow into the cartilage and out of it. As a result, precious nutrients won’t be

getting to the cells of the cartilage. Also, waste products that were produced will not

be eliminated either. So, it is important to exercise in order to nourish the cartilage

cells and remove harmful waste products from there.

Strengthens Support Structures

There are so many benefits that exercise gives to our internal support structures

such as the ligaments, tendons, and muscles. And, of course, the joints will get

increased flexibility, shock absorption, and range of motion. If the ligaments,

tendons, and muscles of the body are strong, then they’ll be able to endure a lot of

the force and pressure placed onto the joints while moving.

Not only that, these structures assist the bones in supporting the overall body as

well. If these support structures are not strong enough to endure this pressure, then

the joints will have a bigger load to bear, which will increase their chances of getting

damaged. For example, someone with weak thigh muscles would likely tear most of

the ligaments in their knees if they tried to walk down the stairs. Weak muscles

mean that your joints won’t be able to absorb the shock of the pressure placed on

them very well.


Better Movement

The biomechanics of the human body represent how well it moves. If the joints and

muscles are functioning smoothly, then you’ll have good biomechanics. This doesn’t

necessarily represent the strength of your muscles and joints, but rather the timing

and coordination that you have when you move. If you have good biomechanics,

then exercise and basic movements will be easy for you.

Have you ever seen a skilled ballerina effortlessly do lots of impressive twirls and

jumps in the air? Due to lots of practice and training, that ballerina enhanced her

biomechanics to the point where she could do difficult jumps and movements

without much difficulty at all. Now, if somebody were to try these difficult jumps

without having good biomechanics, they’d likely injure themselves pretty quickly.

Since ballerinas have good biomechanics, their muscles are able to contract properly

and their joints are able to move at the right time when the demand for movement

is placed on them.

It is important for arthritis sufferers to exercise every single day, even if it’s just for a small

amount of time. All it takes is for you to miss a day or two for your arthritis symptoms to

worsen. Then, you’ll feel less motivated than you did before.

However, everyone should be exercising no matter what their condition may be. You don’t

need to have arthritis to enjoy the many other benefits that exercise can give you. After all,

exercise can help you sleep better, reduce stress, decrease depression, prevent deformities

in the joints, increase relaxation, enhance body composition, increase disease resistance,

improve sensitivity to insulin, decrease diabetes risk, improve balance, improve sexual

performance and sustain a healthy heart.

For those who don’t exercise regularly, they’ll have more problems to deal with besides

arthritis. They’ll end up developing high blood pressure, gaining weight, heart disease, and

diabetes. Recent health studies have indicated that lack of exercise is actually becoming the

second biggest cause of death and disease in the United States, with smoking being the first.

People are living such sedentary lifestyles now by sitting at the computer, playing video

games, driving cars, and working office jobs. So many things we do these days don’t require

any movement, especially as automation technology increases.

That is why it is more crucial than it’s ever been to integrate exercise into your life before

these health risks escalate any further.


How to Choose the Proper Exercises

When we say that it is important to exercise, we mean anything that gets you moving. There

are so many different things that you can do. The one you choose to do will likely depend on

your current physical condition, as well as your overall goal for exercise. For example, if you

suffer from osteoporosis and you’re trying to prevent bone loss, then you’ll want to choose

an exercise which will provide you with the right balance between loading the bones

excessively and loading the bones for osteoporosis prevention.

If you simply load the bones too much then you could end up with more cartilage loss,

which is the onset of osteoarthritis. If you want to sustain the proper bone density in the

bones of your lower body, you could go jogging or do some walking on a surface that’s hard.

However, if you already have osteoarthritis or joint alignment problems, then these

exercises may be too much for you to handle. No matter what joint problems you’re dealing

with, there’s a wide variety of activities that can impact either low joints or high joints. Just

choose the one that best suits your current situation.

For example, if you’re suffering from osteoarthritis in the hips or knees, then you’ll want to

start off doing biking, swimming, or aqua jogging. Once these activities become easier to do,

you can graduate to medium intensity exercises for the lower joints like walking, aerobics,

and weight training. If this ends up going well, then you can finally move on to higher

intensity exercises like jogging, sports and any exercises that require you to twist or jump.

Another factor you can think about when choosing an exercise is how much weight you

want to lose. If you’re trying to shed weight, you’ll need to spend at least an hour per day

performing a moderate cardiovascular exercise. Whatever you do, don’t try sprinting for

minutes thinking that’s going to help you burn off weight quickly. Not only will this increase

your risk of injury, but it will increase this risk even more if you’re suffering from arthritis.


Anyone with joint problems needs to do cardiovascular exercise at a slower pace for longer

periods of time. That is the formula for losing weight without risking injury. So, what you

could do is take a one-hour walk around your neighborhood or spend an hour on the

elliptical machine at your local gym. The fitter you become, the longer you’ll be able to last

at exercising, and with more intensity. Soon you’ll start burning more calories as a result.

Lastly, the easiest way to motivate yourself towards sticking to an exercise is to choose one

that interests you. Don’t worry so much about which exercise burns more calories because if

it doesn’t interest you, then you’ll likely stop doing it soon enough. People may tell you that

cross-country skiing is the way to burn lots of calories and lose weight. But if you don’t like

skiing, then it won’t work for you. Make sense?

It’s the same as people who complain that they hate going on the treadmill at the gym for

an hour because it’s boring. Well then, those might be people who’ll want to do their

exercise outdoors. We all have different preferences when it comes to exercise. All you have

to remember it to choose an exercise that you enjoy which consistently keeps your heart

rate up for one hour. And, of course, make sure there is minimal risk of injury.


Top 8 Exercises to Help Arthritis Sufferers

Now let’s discuss the actual exercises that are beneficial to arthritis sufferers. Each one of

these has their own unique benefits for relieving the pain and tension in certain joints and

muscles of the body.

There is a reason why a lot of older people like to play golf. It’s a

fun sport to play, and at the same time provides them with a low-

intensity exercise routine that keeps them walking and

performing various motions and twist movements with their

body. This combination is crucial for enhancing their coordination

and balance. Golfers suffering from extreme arthritis symptoms

can purchase special golfing equipment to make it easier for

them to play the game. This equipment includes low-

compression golf balls, clubs, gloves, and shoes that assist them

with coordination and balance during the game. Of course, an

occupational therapist should be consulted about how to tailor

the golfing game so that it suits your needs and physical abilities.

GOLF

You don’t have to be a mountain biker to enjoy a nice two-wheel bicycle

ride around your neighborhood. If you prefer an indoor stationary

bicycle, you can use that as well. The important thing is to cycle

consistently so that your heart rate goes up and strengthens your

cardiovascular system. And since it’s bicycling, you’ll also strengthen the

muscles in your legs as well without putting too much pressure on your

joints. For those with arthritis who haven’t ridden a bicycle in a long

time, the Arthritis Foundation provides 5-minute training sessions at

least 3 times per day which can help you regain your biking skills.

BICYCLING


This is probably the most popular exercise, whether people mean

it to be or not. We all have to walk to manually move our bodies

without the use of a car or other machine. The problem is that

most people don’t need to walk much anymore because of these

automated machines that do the transporting for them. But

walking is more than just a way to get somewhere. It also helps

the body to strengthen muscles and sustains a healthy heart. The

best part is that it is a low-intensity exercise so there’s very little

chance that you’ll get injured from it. Just walk at a pace that gets

you a little bit out of breath, but not overly so. And, make sure

you do the walking consistently without stopping. That is why a

treadmill might be better for walking because the surface you’re

walking on is consistently moving and pushes you to keep moving.

When you’re walking outside, it is very easy to slow down and

stop if you’re staring at things around you. Try to do at least 10 to

30 minutes of consistent walking.

WALKING

These exercises are designed to build muscle

strength. They are similar to isometric exercises, but

the difference is that you’ll have to move your joints

with isotonic exercises. But don’t worry because

they are gentle exercises that create resistance with

your own body weight. This is exactly the kind of

exercises that are suitable for arthritis sufferers. Of

course, again, consult with a medical professional

on which isotonic exercises are right for you.

ISOTONIC EXERCISES


Those suffering from joint pains will want to do

isometric exercises. Joint pain will be reduced from

building muscle. This will take a lot of the pressure

and strain off your joints because the joint doesn’t

have to move during these exercises in order to

increase muscle mass. If you were to stand straight

and then bend down and touch your toes by

extending your arms vertically, this would be one

example of an isometric exercise. Seek a medical

professional’s advice about which particular isometric

exercises will work best for you.

ISOMETRIC EXERCISES

People who have weight or joint problems are

often most comfortable doing water exercises

such as swimming. These take the pull of gravity

away from them, making it easier for them to

build strength and increase their joint flexibility.

It is recommended that you take water-exercise

classes so you can learn water aerobics routines

– which are best at strengthening your

cardiovascular system. If you suffer from

arthritis, try to perform these exercises in warm

water. Some aquatic centers have spas and

heated pools that you can use for this purpose.

WATER EXERCISES


This is an ancient exercise that can help people deal

with the pain caused by arthritis. Tai Chi involves

conducting a series of slow graceful movements

which works your joints without any heavy impact or

strain. At the same time, your joints will get to go

through their entire range of motion. Numerous

scientific studies have shown that arthritis pain gets

reduced from the motions performed through Tai Chi

exercises. Not only that, but mobility, relaxation,

balance, and breathing are enhanced as well. Tai Chi

can be performed privately by yourself or in classes.

Many colleges, fitness centers, and community

problems offer Tai Chi classes in case you want to get

started or perform it with other people.

TAI CHI

It seems that everyone is doing yoga these days, but

it’s actually been around for thousands of years.

People suffering from chronic pain in their joints and

muscles will benefit from yoga. The University of

Washington conducted a study which showed that

people who performed stretching exercises and yoga

on a regular basis were twice as likely to reduce the

number of pain medications they were taking for

conditions like back pain and arthritis.

YOGA


Conclusion

Arthritis may seem like an unbearable medical condition, but just remember there are ways

of dealing with it if you put in the effort. There are plenty of people out there with various

forms of arthritis like osteoarthritis who are living completely normal and happy lives. What

allowed these people to get better was simply their devotion to exercise. You can take all

the prescription medications for arthritis that you want, but they will never give you the

same positive results that exercise will give you. This is the most natural and beneficial way

of relieving arthritis pain and discomfort. If you can stick with an exercise routine that you’re

comfortable with and keeps you moving every day, then you’ll be on your way to beating

this arthritis problem of yours.

Hopefully, you are no longer going to make excuses for why you can’t exercise. No matter

how busy you think you are, everybody has at least 10 to 15 minutes of free time per day

that they can use for exercising. Even people who work full-time will typically get a 10 to 15-

minute break from their employer. This is all the time you need to do the minimum amount

of exercise needed to combat arthritis. Of course, it is always better if you increase this

amount of time, but it really depends on you and how serious you are about getting rid of

your arthritis.

The three areas that you’ll want to enhance are your cardiovascular, strength, and flexibility.

The exercises mentioned in this book can touch upon each of these areas. You just need to

put them to work in your life as a routine that you can follow consistently. Once your

arthritis symptoms have begun to subside, the most important thing for you to do is to NOT

STOP your arthritis fitness plan. Continuously put in the effort and you’ll see for yourself

how the pain never comes back, or at least never as severe as before you started on this

fitness plan. Exercise doesn’t have to be a drag. There’s definitely at least ONE exercise out

there that you’ll enjoy doing; you just have to discover it for yourself.

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