Exercise is an important component of life for staying Healthy and Fit.
Regular exercises should be an essential part of daily activities of
everyone for a healthy life whether one is physically normal or has any physical or other medical problems.
With this following communication, you have been given the information you need to know about:
• Different types of Exercises
• On how to start exercising
• Which exercises for whom
• The proper way to incorporate exercise for the need of different types of professional activities
• Into the management of your arthritis.
Whatever exercise program you decide you should always consult your doctor before start it.
THERE PRINCIPALLY THREE TYPES OF EXERCISES ARE:
1. Flexibility (stretching, range-of-motion) exercises
2. Strengthening (resistance) exercises
3. Cardiovascular (aerobic) exercise.
AND TWO SPECIAL TYPES EXERCISES
1 Profession Specific Special exercises
2 Swimming or Water exercises
That may sound like a lot, but if you incorporate it into your daily routine, you’ll find it gets easier to do without even thinking about it.
Please keep in mind that during a flare that is when a joint is warm, increasingly painful and/or swollen, one should not do any exercises
1. Flexibility (Stretching, Range-of-Motion) Exercises:
These exercises are suitable for
a. All age group
b. As starter exercises
c. As fitness exercises
d. As warm up for other heavier/strenuous exercises or Special exercises
e. People with Arthritis and other physical disabilities
These gentle stretching exercises should be done every day and are the most important of all your exercises. Flexibility exercises can help you protect your joints by reducing the risk of joint injury, help you warm-up for more strenuous exercise by getting your body moving, and help you relax and release tension from your body. These can be done on land or in water such as a pool, hot tub or warm bath. These exercises can be particularly useful for easing those stiff joints in the morning. Good range-of-motion exercises include free-hand physical training [PT] exercises and yoga. Work up to 15 minutes of flexibility exercises a day. Once you can do 15 continuous minutes, you should be able to add strengthening and aerobic exercises to your routine.
2. Strengthening (Resistance) Exercises
These exercises are suitable for
a. Younger age group (commonly 18 to 35years)
b. Sports Persons
c. Professionals where physical built/looks is required
d. Security Personnel
e. People with Arthritis (Individualised and under Supervision)
Strengthening exercises should be done after warming up with some flexibility exercises.
Strengthening exercises can help build your muscles and ligaments so that they can absorb shock and protect your joints from injury, as well as help you get around better. These exercises use weight or resistance to make your muscles work harder thereby helping them gets stronger.
You can make these exercises more efficient by adding weights and/or resistance, commonly done in the ‘Gym’. Exercises with Weights and/or Resistance should be done under supervision of Trained Gym Instructor. These exercises are suitable for Body building, Muscles and Ligaments building and strengthening and Not Suitable for people with Joint Pain or Problems
These Strengthening exercises may be done every day or every alternate day or 5days a week depending or requirements.
There are two types of strengthening exercises: Isometric and Isotonic.
Isometric exercises strengthen the muscle without moving the joint. They are good for people with arthritis because they work by tightening the muscles without moving the joint. It is easy to target the muscles around the joints with isometric exercises, and it reduces stress on your joints. On the other hand Isotonic exercises strengthen the muscles by moving the joint; for example, straightening your knee while sitting in a chair is an isotonic exercise that helps strengthen your thigh muscle. Some of the Isotonic exercises are also good for people with Arthritis.
3. Cardiovascular (Aerobic) Exercises
These Exercises are suitable for:
a. All group but mostly for people above the age 35 years, Middle aged and Elderly age group
b. As Weight Reduction Exercises
c. People with Diabetes, Hypertension, Cardiac and other medical Problem
d. AS Part of Fitness Exercises
Cardiovascular (aerobic or endurance) exercise is any physical exercises that uses the large muscles of the body in rhythmic, continuous motions. This includes walking, dancing, swimming and bicycling, among others.
The purpose of these exercises is to burn Calorie and make your heart, lungs, blood vessels and muscles work more efficiently. They also can result in improved endurance, prevent Osteoporosis, making stronger bones, improved sleep, control Body weight and reduce stress, depression and anxiety.
Try to include aerobic activity in your fitness program three to five times each week, with a goal of working in your target for 30 to 45 minutes each session. You can work up to this goal slowly, starting with as little as 5 minutes and increasing as you get stronger and are able to do it. If you have tried exercising before, but were unsuccessful, don’t make a mistake by trying the same way this time. Do something new.
Pick activities you can easily work into your day or find a friend to exercise with. Sometimes this makes the exercise more a natural part of your day or gives you someone to encourage you when you need it. You can also join an exercise group.
There are other specific exercises that might benefit you. Please discuss with your doctor any new exercise program before you begin.
SPECIAL EXERCISES
1 PROFESSION SPECIFIC SPECIAL EXERCISES
These exercises very much profession specific. These exercises include many of the above 3 types of exercises along with other exercises specific to a particular profession e.g., different Sports, Dances etc. These Specific Exercises are advised and guided by respective profession Coach, Trainer and team doctor.
2 SWIMMING OR WATER EXERCISE
These Exercises are suitable for:
a. As Fitness Exercises
b. As Cardiovascular/Calorie Spending Exercises
c. Arthritic Patients
d. People with other Physical Problems/Disabilities
The Advantages of Water Exercises are:
• Water exercise is a gentle way to exercise all joints and muscles of the body together.
• Regular Swimming for 30 to 40 minutes is a very good fitness and Calorie spending Exercise
• Water supports joints to encourage free movement, and may also act as resistance to help build muscle strength.
• Immersing in warm water raises your body temperature, causing your blood vessels to dilate and increasing circulation.
• The soothing warmth and buoyancy of warm water make it a safe, ideal environment for relieving arthritis pain and stiffness.
• Using a spa adds a component to the therapy – massage. Jet nozzles release warm water and air, massaging your body and helping you relax tight muscles.
The use of heat is recommended for many people with arthritis and related conditions, but not all. Your doctor can help you determine if it is appropriate for you.
