You can
exercise with pain or debilitating diseases.
Exercise is good for almost everyone!
Every day at
the pharmacy I have a patient who is dealing with a pain syndrome, such as
fibromyalgia or pain from an injury, or dealing with a debilitating disease, such
as arthritis, rheumatoid arthritis or osteoporosis. Any of these conditions can limit mobility and
complicate everyday tasks. We use
medications to treat each of these conditions but there is another treatment that
is often overlooked. Exercise. This is the simplest treatment, is very
effective and is very inexpensive. The right
type of exercise can help you decrease pain levels, have more energy, improve
sleep and have better day-to-day functioning.
The stronger
the muscles and tissues are around your joints, the better they will be able to
support and protect the joints. Without exercise,
our muscles become smaller and weaker and our bones can become more
brittle. Exercise helps to keep our
joints flexible and able to move easier.
Benefits of
exercise in patients with arthritis or pain syndromes (these are benefits to
any and everyone!)
- Reduced symptoms (less pain)
- Improved joint motion, function and flexibility
- Improvement in coordination and balance
- Helps maintain bone mass
- Reduced body weight (less strain on joints)
- Reduced stress
- Improved sleep
There are 3
types of exercise that should be included in everyone’s exercise regimen each
week.
1. Flexibility
exercises – range of motion exercises and stretching
exercises help to maintain
or improve flexibility in joints and muscles.
2. Strengthening
exercises – designed to work muscles harder to maintain or increase muscle
strength. As muscles become stronger,
they provide greater joint support and reduced stress through the joints. Strong muscles contribute to better function
and reduce bone loss related to inactivity.
3. Aerobic
exercise – improves heart, lung and muscle function and endurance. Types of aerobic exercises are walking,
jogging, water exercises, bicycling, etc.
The hardest
part of beginning any exercise program is figuring out where to start. Find someone to help you get started and to
keep you motivated. Having someone who
understands what you are going through makes the entire process easier. Exercise can become part of your daily life,
something that you do every day, without a doubt and without even thinking about
it. Make a plan for your day and schedule
time for exercise.
I don't
have any type of arthritis or pain syndromes, but as a pharmacist, I work 12
hour shifts and I stand all day. This causes
pain in my feet, ankles, knees, back and hips.
I would wake up each morning and have a hard time getting out of bed because
my knees and ankles would be stiff and actually hurt to put weight on. It felt like I could wake up and crack every
bone in my body and all of my muscles and joints would ache each morning. Throughout the day, anytime I squatted my
knees would crack and ache. Anytime I sat
for long periods of time, my entire body would be stiff and hurt when I moved. My chiropractor would tell me that I needed
to stretch more and loosen my hip flexors because my tight hip flexors were
causing my hips and back to stay out of alignment. This is when I discovered the HUGE benefits
of flexibility exercising. Yoga, Pilates and PiYo became my go-to exercises to repair and strengthen my body.
As soon as PiYo became available last summer, I knew that this would be the program to change my life. This program incorporates stretching and strength training to build muscle and keep muscles flexible. Since using PiYo, Pilates and Yoga, I no longer wake up each morning in pain and I no longer spend my days in pain because my muscles and joints are stronger and more flexible.
As soon as PiYo became available last summer, I knew that this would be the program to change my life. This program incorporates stretching and strength training to build muscle and keep muscles flexible. Since using PiYo, Pilates and Yoga, I no longer wake up each morning in pain and I no longer spend my days in pain because my muscles and joints are stronger and more flexible.
Having a
coach can help you start your journey and can help you stick with your
goals. As a coach, I am able to share my
personal experiences to help others succeed.
*Always
check with your doctor, physical therapist, or occupational therapist before
beginning or changing your exercise routine.
Finding the right balance with your exercise routine is the key – figure
out what works for you and what makes you feel good. Start slow and gradually progress.
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