Osteoarthritis and What is it?
By Megan Roberson and Victoria Albert
What you need to know
What you would like to know more about...
What can you do?
· Tai Chi:
This is a graceful and slow moving way to reduce stress and strengthen your joints! It is also a form of meditation, so you can relax while exercising. Tai Chi is low impact, so it is actually helping to strength your joints, not hurt them further.
· Water Aerobics:
This is a great alternative to keeping you fit, but keeping those joints safe as well! It is done in a pool that is only around 3 to 4 feet deep. Then you do exercises, such as walking from one end to the other, at your own pace. This helps strengthen your joints, while not putting added stress on them.
· Range of Motion:
Range of Motion (ROM) is great to keep your osteoarthritis controlled. It is quick and simple! Doing it just a couple of times a day can keep all joints working properly. To perform ROM it is as simple as just moving. So, for each arm and leg, move them in a slow circle, forward and backward. Then bend them at your joints. Repeat, 5-10 times with breaks in between each round.
It is important to keep your joints strong. You can do simple strengthen exercises, such as taking a canned food item and bending your arm to your chest. Repeat 5-10 times with breaks and you are all good to go!! You can also sit in a chair, or couch, and stand to your feet and sit back down. This will help strengthen your leg muscles and keep your knee and hip joints moving as well.
Where can you go for Support?
· Local YMCA
· Church Group
· Senior Center
· Local Community Center
Do not want to travel? Look at these great resources online!
Stevenson, J. D., & Roach, R. (2012). The benefits and barriers to physical activity and lifestyle interventions for osteoarthritis affecting the adult knee. Journal of Orthopaedic Surgery and Research, 7, 15. Retrieved February 02, 2016.