Exercise
Bone And Joint Health Articles > Exercise
Exercise is an important element in maintaining bone and joint health especially for chronic sufferers of bone and joint related problems like arthritis, osteoporosis, osteoarthritis etc. This is all the more important as we age: recent studies show that at least half of the age-related changes to bones and joints are caused by disuse. More importantly, these changes can be prevented or even reversed through exercise. For the young, exercise builds bone and prevents bone loss with age.
Thirty minutes of exercise a day can lead to many benefits: Exercise helps keep the joints flexible, the muscles around the joints strong, bone and cartilage tissue strong and healthy and reduces pain. Exercise cannot only prevent many of the age-related changes to muscles, bones and joints, but can reverse these changes too. Exercise also improves muscle strength resulting in fewer falls. This in turn leads to healthier bones and joints.
Two kinds of exercise are recommended for bone and joint health: weight-bearing exercises and resistance exercise. Weight-bearing activities are those in which you work your bones and muscles against gravity. Walking, stair climbing, dancing, running and racket sports are all weight-bearing activities with differing degrees of impact. In general, the higher the impact, the more the activity strengthens bones. Resistance exercise, such as working out with free weights or weight machines, is a particularly effective bone strengthener.
Here are some exercise tips developed by the American Academy of Orthopaedic Surgeons for individuals with osteoarthritis, low back pain, osteoporosis or total joint replacement.
1) Osteoarthritis:
Individuals suffering from osteoarthritis should:
• engage in a balanced fitness program that includes walking, swimming, cycling and stretching exercises
• avoid exercises that place excessive stress on the joints like aerobic workouts, running or competitive sports activities
2) Lower back pain:
Individuals suffering from lower back pain should:
• perform daily stretching exercises
• engage in a more active exercise program once the initial pain subsides that includes walking, swimming, bicycling and strength training with light weights
3) Osteoporosis:
To prevent osteoporosis, individuals should:
• participate in weight-bearing exercises like walking, hiking, stair climbing, dancing, racquet sports and treadmill exercises
• engage in strength training exercises with light weights
4) Joint replacements:
Individuals with a total joint replacement can lead active lifestyles. Exercise is important in the recovery process and in the years following the surgery. A proper exercise program can help restore mobility and strength in the joint.
Individuals with a total joint replacement should:
• engage in activities that do not place excessive stress on the replacement like swimming, bicycling, golf and doubles tennis
Finally, while exercise is critical to bone and joint health, it is important to meet your doctor or physiotherapist and decide on the right exercise regimen for you before you start a new exercise program. This is especially important if you haven't exercised for a long time, are elderly or have a chronic disease (such as arthritis). Consulting with your doctor or physiotherapist can ensure that you start an exercise program that is appropriate and safe for you.