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Exercise and Arthritis (protective rubbery layer

exercise and arthritis

Their bones hang out in many joints. knee joints. hip joints.

Wherever bones meet is cartilage, a protective rubbery layer that keeps your joints flexing smoothly and painlessly. But even the cartilage cannot fulfill this enormous task on its own. A thin membrane called the “synovium” supplies fluid that lubricates the moving parts of the joint.

When the cartilage of the synovium wears away and becomes inflamed, the result is generally a case of “osteoarthritis” or “rheumatoid arthritis.”

In arthrosis, the cartilage can be worn down so much that bone rubs against bone. This type of arthritis develops gradually throughout life as a simple result of the wear and tear on your joints over the years. Very few people escape some degree of osteoarthritis, although severity varies widely.

If you are over the age of 50, you likely have at least one joint affected by osteoarthritis. Osteoarthritis affects men and women equally and is by far the most common type of arthritis, with nearly 16 million Americans on the list.

In rheumatoid arthritis, damage to the synovium is the cause of problems. Doctors and researchers aren’t exactly sure what causes it, but most believe that rheumatoid arthritis is a disease in which the immune system actually attacks specific tissues in the body, including those that connect the joints and synovium.

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Rheumatoid arthritis begins with swollen, red, stiff, and painful joints, but can progress until scar tissue forms in the joint or, in extreme cases, until the bones actually fuse together. Almost 75% of the 2 million people with rheumatoid arthritis in the United States are women. The disease can appear as early as adolescence.

Exercise your preventive options

Investing a little time in developing a good, low-impact exercise and stretching plan can yield great results when it comes to fighting off arthritis pain. Strong muscles protect joints from wear and tear, and exercise keeps joints flexible.

That’s why the quest for fitness is within reach, even if you’re 50 years and older. However, most Americans over 50 are still right where they always sit back and watch others jog. Most of them claim that this is only for people who have been athletic all their lives, or some say that exercise is for young people and that engaging in exercise does them more harm than good.

There are still some who insist on slouching in exercise routines simply because they don’t have the time or have less energy than ever. These are all lame excuses. Hence, it is time to get rid of this pain. Start exercising.

Consequently, preventing arthritis is not an exact science, but doctors have discovered some ways to lower your risk. Here’s how:

 

1. Don’t complain

The single most important measure to prevent osteoarthritis of the knee is weight loss if you are overweight. Extra weight puts extra stress out on your knees. For example, if you’re 10 pounds overweight, you’re putting 60 pounds per square inch of extra pressure on your knees with every step you take.

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This extra pressure can slowly but surely erode the cartilage in your knees, leading to arthritis.

One study has clearly supported the theory that weight loss is on the side of prevention. In the study, obese women who lost 11 pounds or more over a 10-year period reduced their risk of developing osteoarthritis of the knee by 50%.

2. Stretch those muscles

Any stretch is fine as long as you don’t spring, which can cause muscle strain. So say some professors of clinical medicine in New York City.

Try holding a slow, and than steady stretch for 15 to 20 seconds, then relax and repeat. It’s best to bend by stretching before any exercise, especially running and walking. But it’s also a good idea to stretch every day for exercise. Ask your doctor to teach you stretching exercises that focus on potential arthritis problem areas, such as B. the knees or the lower back.

3. Walking is always the best exercise

Go for a brisk walk or engage in a step aerobics or low-impact exercise program at least three times a week for maximum results. There’s no evidence that running is bad for your joints, but remember it can make an injury worse if you already have one. Just remember to consult your doctor before beginning any new exercise program.

The bottom line is that of all healthy habits, exercise is the most important. That’s because humans are designed to be active. So it’s really important for people to exercise to stay healthy and keep those joints free from wear and tear.

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Just remember that the untrained body, even if it is free from symptoms of illness or problems like arthritis, does not reach its full potential. So start training right away!

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