Volume 5 Issue 3

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Page 34 of 63

e notion that exercise is detrimental to your joints is a misconception, as there is no evidence to support this belief. Instead, the evidence points to exercise having a positive impact on joint tissues -- if you exercise sufficiently to lose weight, or maintain an ideal weight, you can in fact reduce your risk of developing joint pain due to osteoarthritis rather than increase your risk. Exercise can also improve bone density and joint function, which can help prevent and alleviate osteoarthritis (a major cause of joint pain) as you age. Research shows that people with rheumatoid arthritis, which causes joint pain, stiffness and deformities, who did weight training for 24 weeks improved their function by up to 30 percent and their strength by 120 percent. Unfortunately, many with joint pain are missing out on these potential benefits. Research from Northwestern University Feinberg School of Medicine found that over 40 percent of men and 56 percent of women with knee osteoarthritis were inactive, which means they did not engage in even one 10-minute period of moderate-to-vigorous activity all week. Exercise Can Also Help Your Joints via Weight Loss Arthritis rates are more than twice as high in obese people as those who are normal weight, because the extra weight puts more pressure on your joints, as well as increases inflammation in your body. Not only can this lead to osteoarthritis, but also make joint pain from any cause exponentially worse. Exercise, along with a healthy diet, can help you to jumpstart weight loss if you're overweight, and this can lead to tremendous improvements in your joint pain. Are There Special Considerations for Exercising With Joint Pain? ere are some factors to consider, particularly if your pain worsens with movement, as you do not want to strain a significantly unstable joint. Pain during movement is one of the most common and debilitating symptoms of osteoarthritis, and typically this is the result of your bones starting to come into contact with each other as cartilage and synovial fluid is reduced. If you find that you're in pain for longer than one hour aer your exercise session, you should slow down or choose another form of exercise. Assistive devices are also helpful to decrease the pressure on affected joints during your workout. You may also want to work with a physical therapist or qualified personal trainer who can develop a safe range of activities for you. Your program should include a range of activities, just as I recommend for any exerciser. Weight training, high- A Major SECRET in Achieving Joint Pain Relief EXERCISE EXERCISE Abby's Magazine - Volume 5 Issue 3 | Page 35

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