Fit Over 50 -
Arthritis and The Importance of Exercise

By Susan Branco

Photo: Water exercise is highly recommended for arthritis because the water provides resistance to help strengthen muscles, while the buoyancy relieves pressure from the joints.

Arthritis encompasses more than 100 related diseases of the joints. Typical symptoms include pain, stiffness, swelling, joint deterioration and deformity. In the United States, it is estimated that between 30 and 60 million people are living with arthritis.

The most prevalent forms of arthritis are osteoarthritis and rheumatoid arthritis. This article will focus on osteoarthritis as it is by far the most common form of the disease, and it usually affects people over the age of 50.

Osteoarthritis is a degenerative joint disease, thought to be the result of wear and tear on the affected joints. Repeated injuries and/or surgeries are also considered to be contributing factors.

The joints most frequently affected are the hands, wrists, hips, knees, lower back and neck. With osteoarthritis, the cartilage between the bones can deteriorate to the point where there is little or no remaining cushion between the bones of an affected joint. In advanced cases, the bones actually rub against each other causing friction, further cartilage deterioration, pain, swelling, stiffness, and/or joint deformity.

Traditional treatments generally include pain-killing drugs, steroid injections into the joints, or surgical joint replacement.

Recent research and clinical trials have confirmed the importance of exercise in the treatment of arthritis. Major medical teaching institutions and pharmaceutical companies are now recommending exercise therapy as part of the treatment for arthritis. For example, from Johns Hopkins University:

• Regular exercise can keep the muscles around affected joints strong, decrease bone loss and help control joint swelling and pain.
• Regular activity/exercise replenishes lubrication to the cartilage of the joint and reduces stiffness and pain.
• The therapeutic importance of exercise and physical activity in the management of arthritis is new to many patients and physicians.
• Patients with arthritis need clear messages (from their doctors) about the benefits of exercise.
• Lack of physical activity/exercise is associated with increased muscle weakness, joint stiffness, reduced range of motion, fatigue and general deconditioning.
• Exercise needs to be directed at the entire body and not just the joints that are affected with arthritis.
• Strengthening the muscles surrounding affected joints helps to relieve pressure on the joint and cartilage

To strengthen your muscles, resistance training is required. Water exercise is also highly recommended for arthritis because the water provides resistance to help strengthen the muscles, while the buoyancy relieves pressure from the joints. Swimming laps, water walking or water aerobics are good examples.

The Fitness Arthritis and Seniors Trial (the largest clinical trial to evaluate the effect of exercise on arthritis) included 439 adults aged 60 and older found that those in the study that exercised regularly had significant improvements in symptoms of physical disability, improved physical performance and reduced pain.

Daily range of motion/flexibility exercises are a very important factor pertaining to the health and maintenance of joint cartilage. Cartilage does not have blood vessels to provide nutrients, and therefore, it requires regular compression and decompression to absorb nutrients and stimulate remodeling and repair.

Maintaining a healthy weight is also very important for joint health, as the more you weigh, the more pressure is placed on your joints and cartilage.

Proper nutrition and hydration are important to the health and well being of every cell in our bodies. Studies have found that nutrients such as glucosamine, chondroitin, and fish oil (containing omega 3 & 6 fatty acids) provide a beneficial and nutritionally-rich environment that supports the natural growth and repair of joint cartilage and helps to reduce the pain associated with osteoarthritis.

Alternative medicine practitioners often recommend products containing nutrients such as glucosamine, gelatin and MSN to encourage the growth and repair of cartilage.

Foods rich in antioxidants, such as fruits and green leafy vegetables, will help to relieve inflammation by removing free radicals in the body that are often associated with inflammation. Avoiding saturated fats is helpful as they are considered to be inflammatory.

At this stage of our lives, it is most important to exercise regularly and remain physically active.

It only takes a small effort to Be Fit Over Fifty.

Susan Branco is a member of the National Council on Aging, the National Osteoporosis Foundation and the American Senior Fitness Association. She is an accomplished certified fitness professional, recognized for her work in the field of senior fitness. Susan started her career more than 20 years ago in New York, and in 1986 after working at both Jack Lalane and Gilda Marx facilities, opened her own exercise and fitness studio in Naples, Fla. She soon developed an array of unique programs that combined appropriate music with safe and effective movements. In response to many requests from her clientele, Susan has produced five video programs specifically designed for the needs of mature adults who wish to exercise at home. More information about the benefits of exercise and Be Fit Over Fifty videos are available at www.befitoverfifty.com, or by contacting her at 239-514-5292 or susan@befitoverfifty.com. Her company, Be Fit Over Fifty, is located at 3823 Tamiami Trail, Suite 191, Naples, FL 34112.