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Super Secret Exercise Tips for People with Arthritis
People with arthritis should exercise ? but they need to keep some valuable information in mind. Here are some important tips to follow: 1. Make sure you warm up. Warming up increases blood flow and helps muscles loosen up. Five minutes of simple walking or riding a stationary bike will do it. 2. Stretching improves flexibility which helps a patient prepare for aerobic activity. Stretching the hamstrings and quadriceps muscles is important. 3. Start out easy. If you exercise too hard you switch from aerobic to anaerobic activity. This can lead to potentially painful and dangerous injury. To determine where you need to be, find your target heart rate by subtracting your age from 220, then aim for 40 to 70% of that rate. 4. You need to push a bit. Make sure you are working inside the 40 to 70% range to improve energy, lose weight, and build muscle. If you push too hard you'll be in a lot of pain and may need to back off a bit. 5. Do not eat within two hours of exercising. Digestion causes blood flow to go to the gut instead of the muscles. This could cause abdominal cramps and nausea. 6. Make sure you don't overdo it. When lifting weights, the temptation is to push too hard. If you are lifting the proper amount of weight you will feel fatigue by the 15th repetition. When you find that a certain weight becomes too easy, go up a bit in weight. Weight training helps improve stamina, energy, and strength. 7. Cool down properly. Stretch, breathe deeply, and don't stop abruptly. 8. Drink plenty of water. The rule of thumb is drinking 8 ounces of water for every fifteen minutes of exercise. After you're done, drink more. Proper water intake will help with your cool down, circulation, and injury prevention. 9. If you're using a stair climber or elliptical machine, the temptation is to lean on the arm rests. This could lead to bad posture and low back problems. Stand straight. 10. Use proper form. Improper form leads to injury. 11. If you hurt, skip your exercise that day. Trying to work through the pain may lead to injury. You may notice some muscle soreness the day after a good workout. The soreness should not last longer than a day or two. 12. Consider seeing a physical therapist prior to starting an exercise program. They can give you a set of "do's and don'ts". 13. "Custom fit" your exercise. For instance, if you have bad shoulders, then swimming is probably not the right exercise for you. Consider biking or walking. On the other hand, if you have bad knees, swimming might be better for you than walking. Avoid rowing if you have a bad back. Dr. Wei (pronounced "way") is a board-certified rheumatologist and Clinical Director of the nationally respected Arthritis and Osteoporosis Center of Maryland. He is a Clinical Assistant Professor of Medicine at the University of Maryland School of Medicine and has served as a consultant to the Arthritis Branch of the National Institutes of Health. He is a Fellow of the American College of Rheumatology and the American College of Physicians. For more information on arthritis and related conditions, go to: http://www.arthritis-treatment-and-relief.com
Latest News:Site: Yahoo! News Search Results for news News Corp exec becomes chief of Germany's Premiere (Reuters via Yahoo! News) News Corp's chief financial officer for Europe and Asia has been named chief executive of German pay television group Premiere, following the resignation of Michael Boernicke, Premiere said on Wednesday. News Corporation to redevelop London Wapping site (Reuters via Yahoo! News) Rupert Murdoch's News Corporation is to redevelop its Wapping site in London, moving all its UK businesses, including News International, Harper Collins, MySpace and Dow Jones, under one roof. DeJesus, Royals sad at Sweeney news (MLB.com) DeJesus, Royals sad at Sweeney news Tribune blames Google for damaging news story (Market Watch) SAN FRANCISCO (MarketWatch) -- Tribune Co. said Wednesday that the mistaken online publishing of an old news story that cratered UAL Corp.'s stock price earlier this week was because of a repeated technology failure at Google Inc. UPI NewsTrack Entertainment News (UPI) Chesney nominated for 7 CMAs ... Hoffman: I'm not playing Penguin ... 'RocknRolla' No. 1 at U.K. box office ... Jessica Simpson stops song on 'GMA' ... News from United Press International. DailyMe: News tailored to your individual tastes (The Christian Science Monitor) Column: Custom news websites come and go, but this one gets it right. Get the latest news in racing (Daily Racing Form) In order to read Daily Racing Form's free daily news stories it is required that you have a DRF.com free membership. If you do not have a DRF.com free membership, please register here . You will NOT need to be logged in to read each day's free news stories. Newport News police in standoff with man, possibly armed (The Virginian-Pilot) NEWPORT NEWS Newport News police are involved in a standoff with a man inside an apartment who may have a gun, police said. A detective went to an apartment in the 500 block of 19th Street to try to serve a warrant on a suspect, said Officer Lou Thurston, a police spokesman. AIS adds news video to services (Bangkok Post - Thailand's English news) Advanced Info Service (AIS) is introducing real-time news video clips over mobile phones, aiming to make its news content services a flagship source of non-voice revenue. Kyodo News agency says three inmates executed (AP via Yahoo! Malaysia News) Kyodo News agency says three death-row inmates have been executed in Japan. Site: news - Google News New Voices in Congress Will Change the Tone of the Democratic Majority - New York Times
MORE RESOURCES: Site: Yahoo! News Search Results for exercise Fort Jackson terror exercise canceled (The State) Army officials have canceled a training exercise at Fort Jackson testing soldiers? ability to deal with dozens of injuries after a terrorist attack. Forecasts calling for thunderstorms and lightning Wednesday prompted the cancellation because much of the activity was supposed to take place in open fields at the base, a spokeswoman for the Army said. Dozens of mock casualties were to be ... Santa Clara County plans emergency responder training exercise (San Jose Mercury News) A large-scale, multi-jurisdictional emergency response training exercise is planned for Thursday at the DePaul Medical Center in Morgan Hill. Many with 'fat' gene may need exercise (UPI) MIAMI, Sept. 9 (UPI) -- More than half of all people of European descent have one or two copies of a "fat" gene variation, but lots of exercise may help, researchers say. Aerobic exercise for the wheelchair-bound (EurekAlert!) ( University of Texas at Austin, Electrical & Computer Engineering ) Simple exercise machine makes it fun for wheelchair users to fight high obesity, diabetes and heart disease rates. In Ramadan, Jordan TV campaign urges holy month observers to try healthy eating, exercise (AM New York) AMMAN, Jordan (AP) _ The public-service TV ads deliver a cheerful, yet pointed, message to Muslims observing Ramadan's traditional dawn to dusk fast: "Don't overeat" when night comes. "Exercise and stay healthy." Canadian ships arrives to exercise with Indian Navy (Islamic Republic News Agency) India - Canada - Navy Exercise Two Canadian warships will be visiting Indian waters for four days from Wednesday and carry out an exercise in the sea off the Chennai coast on Saturday. Community-based exercise organizations can help prevent diabetes (New Kerala) Washington, Sept 10 : A study conducted at the YMCA has shown that community-based exercise organizations can help in preventing diabetes. Training exercise on Whittington Drive (The Peterborough Examiner) The Peterborough Lakefield Community Police Service Emergency Response Team is conducting a training exercise in the area of Whittington Drive. This is a training exercise only and the public is not at risk. Exercise Tips for Success (Carteret County News-Times) (ARA) - Everybody knows that exercise is good. Doctors have told us for years that exercise can help us lose weight, look better, feel better, and even sleep better. However, exercise sounds like work, and many of us claim that we just don't have time to add more work to our daily lives. Wearable Fitbit automatically tracks your exercise routines (Engadget) Filed under: Misc. Gadgets , Wearables Although the world already has a set of headphones that encourages you to work out , the newly announced Fitbit is just a hair more sophisticated. Designed to be worn or carried around in a spare pocket, the personal tracker is about the size of a standard flash drive and includes a built-in motion sensor to keep tabs on "exercise intensity ... Site: exercise - Google News Ask the Trainer: Add exercise to your efforts to stop smoking - Sheboygan Press
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