If you are one of the 46 million people who live with arthritis and want to reduce pain and improve your quality of life, this article is for you. What do Osteoarthritis, Gout, Rheumatoid arthritis and fibromyalgia have in common? They all trigger joint pain limiting your ability to stoop, bend, kneel, climb stairs, and walk.



Most of my patients who live with arthritis, including an 86 year lady, Betsy, said she didn't exercise because of the pain. She came to me in a wheelchair and could barely move her arms or legs because of tenderness in her joints. After 8 weeks of consistent functional exercise, she could stand up, walk and decorate the Christmas tree with her grandchildren. But don't think arthritis only affects the elderly. Arthritis affects all ages, Kathy who is in her early 30's has rheumatoid arthritis. Eight years ago, Kathy, a single parent came to me in a lot of pain and reported that her doctor told her she will be in a wheelchair within 5 years. Kathy diligently practiced her functional exercises and today she is a happily married 39 year old able bodied person with a successful business. If you're willing to spend just 30 minutes a day on functional exercise, you won't have to live with stiffness and pain.

Do you feel you get enough exercise with daily chores? We all have them, but cooking, cleaning and other activities of daily living don't take your body through the full range of motion your body needs to be functional. Functional movements are crucial to help keep your joints fully mobile, reduce pain and stiffness and help prevent joint deformities. For successful therapeutic arthritis intervention you need to practice two important types of exercise: joint integrity for flexibility and functional strength techniques for arthritis. Strong muscles help support your joints, helping you move freely without pain. To get the most out of your exercise plan, make sure you perform exercises safely.

Arthritis Tips for Safe Exercise.

1. If you wake up stiff, have a warm shower to warm up your muscles

2. Set up an exercise schedule and stick to it!

3. Arthritis pain can be persistent. Be more persistent and consistent with your functional exercise program.

4. Practice strength training 3 days a week, every other day. For example on a Monday, Wednesday or Friday and the flexibility on Tuesday, Thursday, Saturday and Sunday.

5. Slowly build up your tolerance to a level that your body is comfortable with. Listen to your body. Muscles that you haven't used will feel uncomfortable at first. It's just their way of getting reacquainted with you. However, if discomfort lasts more than 4 hours after exercise, do fewer repetitions until your tolerance increases. You will get stronger and the pain will decrease as your muscles build up strength. Functional Fitness will only deprive you of pain, stiffness and fatigue.