Month: May 2013

Top 5 Exercise Tips For Rheumatoid Arthritis

Top 5 Exercise Tips For Rheumatoid Arthritis

Let’s admit it! Even if you suffer from rheumatoid arthritis or not, exercising is one of those hardly liked activities for many of us unless we become addicted to it and have plenty of time to spare at a gym. Ordinary people with busy lifestyles tend to come up with a million excuses not to exercise as opposed to the healthy requirement of needing regular exercise.

The biggest excuse for such ordinary people suffering from rheumatoid arthritis is to think that exercises are not a healthy option for their joints. If you are one such person, making the same excuse; you are not to be blamed as it is quite reasonable to fear about your joints. But the truth of the matter is, regular exercise is a dire need, even for those who are suffering from rheumatoid arthritis. However, not every type of exercise will save your day! So let’s explore the top 10 exercise tips that will make you fit without causing further damage to your body:

Tip 1: Stretching is the foremost safest type of exercise for people with rheumatoid arthritis. Starting your day off with stretching and progressing on to other types of physical exercises will boost your physical energy in a systematic way. Furthermore, stretching allows you to prepare your body for other types of exercises that will follow.

Tip 2: Similarly, Yoga has been recommended for a series of chronic illnesses, including rheumatoid arthritis. Yoga helps you improve in posture, introduces proper breathing techniques and allows flexibility. However, it is recommended to follow through a physician’s advice on what type of yoga that you should practice as some postures may not support your current condition.

Tip 3: Tai Chi is one of the most effective alternative means of exercising recommended by the Arthritis Foundation that helps you improve mobility, relaxation and overall quality of life. This ancient methodology of using slow movements coupled up with mental concentration and breathing techniques are known to be very effective in relieving stiffness in arthritis sufferers.

Tip 4: Aerobics, commonly known as an aggressive method of exercise has now been formulated in to low impact movements to facilitate people suffering from arthritis. These movements put a very low impact on the joints and muscles therefore; people with rheumatoid arthritis can gain just the right amount of exercises needed. Low impact aerobics include riding on stationary bicycles, slow motion aerobic dances, water exercises and some walking.

Tip 5: Not quite so surprisingly, swimming is also good for rheumatoid arthritis, as it is for many other chronic conditions. In fact, swimming is one of the most effective means of exercise that you can practice because water supports your body while swimming giving away the lowest possible impact to muscles and joints.

Additionally to the top five tips presented herewith, stretching exercises are also recommended to stay healthy with rheumatoid arthritis. However, the type of stretching and the intensity up to which you exercise should be pre-agreed with your physician and a trained physiotherapist or trainer.

 

Exercises and Workouts – Four Tips For Fitting a Workout in on a Busy Day

Exercises and Workouts – Four Tips For Fitting a Workout in on a Busy Day

We all have them – days that simply seem to get away from us. Try as we might, we are falling behind, and our exercise program is continually being pushed further and further back.

What’s one to do? Will you skip the workout entirely or make a few adjustments to your routine and do your best? Always aim to go with the latter. It is important you do not skip your workout entirely as remember, some exercise is always better than no exercise. Here are some quick tips to help fit exercise into your day no matter how busy you are…

1. Go Compound. First, ditch all the isolation exercises you have in place and focus strictly on compound movements. These will work for multiple muscle groups at once, hence give you the biggest “bang for your buck,” so to speak.

Examples include…

  • squats,
  • deadlifts,
  • bench press,
  • bent over rows,
  • shoulder press, and
  • pull-ups.

These should be the mainstay of a short-on-time workout program.2. Super set. Next, focus on super setting your exercises as much as you can. If you can pair together one upper body move with one lower body move, you will see the best results as one-half of your body can rest while the other half is working.

Super setting your exercises cuts back on how much downtime you have for rest, ensuring you are not wasting any unnecessary time in the gym. As a bonus, it will also keep your heart rate up, giving you cardiovascular like effects.

3. Do Abs Between Sets. You can also choose to do core movements between your main exercises as a way to keep your body moving and strengthening your midsection at the same time. It will save you from having to devote another ten minutes in the end to do abdominal work.

4. Do Reps For Time. Finally, last but not least, consider the “reps for time” set-up. With this set-up, you will aim to perform each exercise for say one minute straight, doing as many reps as you can inside that minute.

It is a very intense way to work your body and get in a complete workout in under ten minutes.

There you have some fast and straightforward tips on how you can maximize your fitness in a minimal amount of time. Next time you have only 10 to 15 minutes to give to a workout, do not think this means you cannot get one in. Just be smart in your approach, and you will find you use the time well.

Although managing Type 2 diabetes can be very challenging, it is not a condition you must just live with. Make simple changes to your daily routine – include exercise to help lower both your blood sugar levels and your weight.

For nearly 25 years, Beverleigh Piepers has searched for and found a number of secrets to help you build a healthy body. Go to http://DrugFreeType2Diabetes.com to learn about some of those secrets.

The answer isn’t in the endless volumes of available information but in yourself.