Other Types Of Exercise

There are loads of different types of exercise, and we each need to find one that suits us,we enjoy and can stick to. A good idea is to combine a couple of different types of exercises to prevent us getting bored and to give our bodies a good all over workout.

AEROBIC EXERCISE: This type of work out is very effective at burning calories once we reach a desired heart rate. Types of exercise include swimming, running, stepper, rowing, ski-ing, aerobic routines and cycling.

STRENGTH TRAINING: Training with weights can build up muscles, or simply tone muscles for a shapely or stronger figure. It should be done carefully and built up slowly to avoid strains. You should combine this type of training with some aerobic exercise, and make sure you warm up and cool down carefully. Such exercise can be done in the gym with specialist equipment, or at home.

TEAM GAMES: Participating in team sports can be great fun, and a little competetiveness can add to our enthusiasm and motivation. Many local leisure centres and sports facilities offer leagues for teams such as football, go along with a friend, or get a group together and form your own team. This is a very sociable activity and a graet way of meeting new people.

OTHER EXERCISES: Exercise such as yoga and the Alexander Technique can improve our posture, breathing, co-ordination and suppleness. Martial arts such as Karate and Judo can improve our confidence and provide us with an effective form of self defence. Before you begin an exercise regime, decide what you wish to achieve, and make sensible targets, building up gradually. If you haven't exercised for a while, or are particularly overweight or out of shape then get some professional help and advice from your GP before you begin.

3 Types of Exercises
You Need to Do

Exercise is an important component in staying healthy when you have arthritis. Moderate physical activity on a regular basis help decrease fatigue, strengthen muscles and bones, increase flexibility and stamina, and improve your general sense of well-being. Joint flexibility is especially important when you have arthritis because stiff joints means inability to do daily tasks, such as buttoning a shirt or starting the car.

You should commit yourself to regular exercise that includes three types of activity: flexibility (stretching, range-of-motion) exercises, strengthening (resistance) exercises, and cardiovascular (aerobic) exercise. That may sound like a lot, but if you incorporate it into your daily routine, you'll find it gets easier to do without even thinking about it.

Before you begin any exercise, you should consult your physician to see if the exercise is appropriate for you. You may even want to see a physical therapist for an assessment of your specific exercise and joint protection needs. They will help you learn how to get started, how to modify exercises so they don't damage your joints and how to set reasonable goals for yourself. Learn the importance of setting goals and use our helpful worksheet to plan your exercise.

Also, keep in mind that only a medical professional should determine what sort of activity to do during a flare. When a joint is warm, painful and swollen, rest will help reduce the joint's inflammation. Your doctor or physical therapist also may suggest gentle range-of-motion exercises to help maintain joint movement.

Flexibility (Stretching, Range-of-Motion) Exercises These gentle stretching exercises should be done every day and are the most important of all your exercises. Flexibility exercises can help you protect your joints by reducing the risk of joint injury, help you warm-up for more strenuous exercise by getting your body moving, and help you relax and release tension from your body. These can be done on land or in water such as a pool, hot tub or warm bath. These exercises can be particularly useful for easing those stiff joints in the morning. Good range-of-motion exercises include tai chi and yoga. Work up to 15 minutes of flexibility exercises a day. Once you can do 15 continuous minutes, you should be able to add strengthening and aerobic exercises to your routine.

Strengthening (Resistance) Exercises When you have arthritis, you need strong muscles to lessen the stress on your joints. Strengthening exercises can help build your muscles so they can absorb shock and protect your joints from injury, as well as help you get around better. These exercises use weight or resistance to make your muscles work harder thereby helping them get stronger.

There are two types of strengthening exercises: isometric and isotonic. Isometric exercises are good for people with arthritis because they work by tightening the muscles without moving the joint. It is easy to target the muscles around the joints with isometric exercises, and that reduces stress on your joints. Isotonic exercises strengthen the muscles by moving the joint; for example, straightening your knee while sitting in a chair is an isotonic exercise that helps strengthen your thigh muscle. These exercises can also benefit people with arthritis because they can be made easier when you have an inflamed joint or you can make them more difficult when you are feeling better by adding weights or repetitions. Strengthening exercises should be done every other day after warming up with some flexibility exercises.

Cardiovascular (Aerobic) Exercises Cardiovascular (aerobic or endurance) exercise is any physical activity that uses the large muscles of the body in rhythmic, continuous motions. This includes walking, dancing, swimming and bicycling, among others. The purpose of these exercises is to make your heart, lungs, blood vessels and muscles work more efficiently. They also can result in improved endurance, stronger bones, improved sleep, controlled weight and reduced stress, depression and anxiety.

Try to include aerobic activity in your fitness program three to four times each week, with a goal of working in your target heart rate for 30 minutes each session. You can work up to this goal slowly, starting with as little as 5 minutes and increasing as you get stronger and are able.

If you've tried exercising before, but were unsuccessful, don't make a mistake by trying the same way this time. Do something new. Pick activities you can easily work into your day or find a buddy to exercise with. Sometimes this makes the exercise more a natural part of your day or gives you someone to encourage you when you need it. You can also join an exercise group. Check your local Arthritis Foundation office to learn about exercise programs in your area.

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