by Executive Fitness Leaders Staff
Nothing but blue skies and the warmth of the sun as you walk through a well manicured garden of mature trees, short fairways and meandering streams. Many people relax this way every year, enjoying the allure of a day on the course. But what if you have joint pain? Can you not enjoy the landscape? Or the thrill of a perfect golf shot? The answer lies in you. The truth is, arthritis, although debilitating and irritating, can be controlled and managed to allow continued joy of all your favourite activities. Arthritis doesnt have to slow you down; with proper guidance and determination you can challenge yourself against its negative effects.
The encouraging thing about golf is that its a very adaptable game, which can be modified to accommodate almost anybody. You do not need the swing speed of Tiger Woods or the torque of John Daly to enjoy a round of golf. The independent nature of golf allows you the ability to challenge yourself every time you tee up. As difficult as it can be to abstain from competing against the others in your group, battling yourself is the surest way to avoid stressing over your chronic physical limitations.
Joints, while allowing us to move our bodies in varying directions, also act as shock absorbers. As we age, the shock-absorber surfaces become thinner and so they begin to lose their cushioning. This gradual degeneration is unavoidable, but the rate at which it occurs can be slowed with proper care and attention.
The focus of this article will centre on osteoarthritis. Unlike other forms of arthritis, this type can be controlled by following the right anti-aging guidelines. Followed by rheumatoid arthritis, osteoarthritis is the most common form of arthritis.
Osteoarthritis, or degenerative joint disease, as it is sometimes called, mainly affects cartilage. The smooth and slippery cartilage, which covers the end of our bones inside the joint cavity, allows our bones to glide frictionless over one another. Also, an important feature of cartilage is its ability to absorb the impact created as we move. The cushioning feature is especially important when we play sports and add undue stress to our bodies.
A common issue with osteoarthritis sufferers and pain is weight. If you suffer from osteoarthritis it is especially important to remain at a healthy weight. Excessive mass on load bearing joints such as the knee or hip can aggravate osteoarthritic conditions and possibly worsen your current condition. Losing unwanted fat will decrease the pressure on your joints and therefore alleviate some of the pain.
Depending on the severity of your arthritis, it may be better to start slowly with simple stretching exercises to increase your range of motion. Participating in a Yoga or Tai Chi class is a great way to safely increase flexibility and decrease stress on the joints. Others, whose osteoarthritis is not as severe, may be able to participate in an aerobic program that incorporates resistance training to strengthen their muscles. It is important to stick with low-impact exercises and activities that will support, not injure, your joints and muscles.
Choosing the right exercises is the most critical part of your training routine. For instance, if the majority of pain is in your hands then make sure to avoid activities or exercises that require a tight grip, such as biking. If knee pain is your biggest problem, avoid hopping exercises or certain recreational activities, such as tennis, that stress the knees.
Remaining active should be a high priority for everyone. If you have an ailment that can be made better through increased activity, it should be done consistently. By following a well-structured program you are one step closer to a healthier, more efficient body. The following routine is designed to increase flexibility, muscle mass and aerobic endurance, while taking special ease on load bearing joints. The entire program is made for a pool and therefore can be done by almost anyone with osteoarthritis that can safely swim.
Access to a pool the buoyant force of water supports the individual, which reduces the stress on the joints
Medicine Ball 4 to 10 lbs
Exercise 1 Front Crawl Swimming (cardiovascular, shoulders and back)
- Swim from one end of the pool to the other
- Repeat this 4 12 times depending on pool size and fitness level
Exercise 2 Water Jogging (lower body and cardiovascular)
- Position yourself in the shallow end of a warm pool
- Run from one end of the pool to the other while remaining in the shallow end
- Repeat this 12 20 times depending on the size of the pool and your fitness level
Exercise 3 Jump Squats (entire body)
- While looking forward squat at your knees as far as you can without your head going under the water
- Bend your arms and jump as high as possible while reaching straight up
- Repeat this movement 20 50 times depending on fitness level
- For increased difficulty hold onto a small object for added weight
Exercise 4 Medicine Ball Torso Twist (obliques and abdominals)
- With you and your partner in the shallow end, stand about 10 feet from each other and face the same direction
- Hold a 4 10 lbs medicine ball straight out in front of you
- Contract your abs while twisting around your spine and away from the other person
- Generating all your power from the obliques and abdominals toss the ball to your partner
Exercise 5 Backstroke Swimming (cardiovascular, shoulders and back)
- Swim from one end of the pool to the other
- Repeat this 4 12 times depending on pool size and fitness level
Exercise 6 Medicine Ball Chest Pass (chest and triceps)
- Stand about 10 feet away from your partner and face them
- Hold a 4 - 10 lbs medicine ball at your chest
- Toss the ball from your chest to your partner
- Repeat 1 minute or roughly 12 20 tosses each
* There are more than 100 different types of arthritis and related diseases
* Osteoarthritis has no single, specific cause. Several factors including heredity and lifestyle play a role.
* Affects slightly more females then men