health and safety: WORKOUT W I T H N A M I TA

Tuesday, June 2, 2009

WORKOUT W I T H N A M I TA

I am a 50-year-old housewife. I am slightly overweight and have gained five kilos in the last two years due to sedentary habits. I have mild arthritis in my knees and hence, avoid exercising. My doctor suggests that I start exercising. Will it help my joints? What kind of exercises would you recommend? Please suggest ones that I can do at home.
— Usha Bajoria
Dear Usha,
The right exercise regime can strengthen your joints, increase flexibility and improve cardiovascular fitness. Exercise is also important for weight reduction and overall well-being. Don't get into a vicious cycle of inactivity. This in time leads to more stiffness, reduced strength and cardiovascular fitness.
CONTROLLING ARTHRITIS

• Improve joint care through rest and exercise.

• Maintain an acceptable body weight.

• Achieve a healthy lifestyle.
EXERCISE CHANGES

• Begin slowly and progress gradually.

• Avoid rapid or repetitive movements of affected joints.

• Adapt activities to suit your needs.
EXERCISES
STRETCH
Stretching exercises preserve range of motion and flexibility around each joint. Even inflamed joints can be put through a gentle stretch routine.
STRENGTH TRAIN
Strength training exercises using lightweights builds bone strength. Isometric strength exercises are often used to strengthen joints. Do these exercises only when pain and joint inflammation are under control.
LOW IMPACT CARDIO EXERCISE
In the past, treatment of arthritis excluded aerobic exercise for fear of increasing joint pain. Aerobic exercise is however, safe and effective when the joint inflammation is not acute. Low impact cardiovascular exercises such as swimming, cycling and walking are great too. Note: Always consult your physician for exercise guidelines.
STRETCHING EXERCISES LEG STRETCH
Lie on a mat or carpet. Extend the right leg up and place a bath towel around your right foot. Hold the ends of the towel and straighten your leg. Hold for 10-30 seconds and then switch legs.
SEATED KNEE TO
CHEST STRETCH
Raise one leg up onto the chair, resting your heel on the edge of the chair. Slowly bring the knee closer to you chest. Repeat with the other leg.
WAIST STRETCH
With your feet shoulder-width apart, knees slightly bent and toes pointing straight ahead, place your right hand on your hip while you extend your left arm over your head. Slowly bend at the waist to the side and hold. Repeat on the other side.
UPPER BACK STRETCH
Clasp your hands in front of you so that you feel the stretch in your upper back. Lower your head during the stretch so that your chin is close to your chest.
CHEST STRETCH
Clasp your hands behind your back and slowly lift your hands up until you feel a stretch.
SHOULDER STRETCH
Cross the right arm horizontally over your chest, placing your left hand or forearm just above the elbow joint, pull the right arm closer towards your chest.