Get Out Of Pain - Arthritis and Osteoporosis – How Exercise can help!*

Wednesday, 11 May 2016, By Alicia Jovcevski

If you suffer from Osteoporosis or Arthritis it can be life changing, but it doesn't have to be a life sentence!

Pain may limit some of your daily activities, but it does not have to stop you from doing tasks or the things you enjoy.

The most simple of tasks such as opening a jar, crouching down to pick up the grandkids or even taking on a set of stairs can prove to become extremely difficult and painful but it is now known that regular exercise can really help to alleviate and improve symptoms, joint strength and mobility when suffering from arthritis.

Unfortunately it is inevitable that as we grow older our bodies require a little more maintenance to ensure they still run smoothly without pain in our joints.

Similarly to the cars that we drive our bodies require regular "servicing" to ensure our bodies remain mobile.

Approximately 350 million people worldwide suffer from arthritis in varying degrees.

Normal wear and tear causes osteoarthritis, which becomes prominent in most cases from middle age onwards but can surface as early as mid-30's..
If you have suffered from an injury to a joint - like a stress fracture or a more serious break or even an infection in a joint, this can exacerbate the natural breakdown of cartilage tissue meaning your risk of developing osteoarthritis may be even higher, especially if you have a family history of the disease.

What is Osteoarthritis?
The most common health ailment we see also known as degenerative joint disease or degenerative arthritis is Osteoarthritis.
OA is when the top layer of cartilage between your bones breaks down and wears away, leaving the bones underneath that cartilage to rub together causing pain, swelling, stiffness and even loss of motion of the joint.

What causes Osteoarthritis?

  • Being overweight putting stress onto joints
  • Getting older
  • An injury to a joint
  • Joints that are not properly formed
  • Stresses on the joints from certain jobs or sports of a repetitive nature
  • A genetic defect in joint cartilage

Warning Signs of the onset of Osteoarthritis

  • Stiffness in a joint after getting out of bed or sitting for a long period of time
  • Swelling or tenderness in one or more joints
  • A crunching feeling or the sound of bone rubbing on bone.
  • An ache in a joint(s)

How does your lifestyle help to improve the effects of Osteoarthritis?

Your family doctor will often recommend a combination of treatments to help living with OA.
However, the 4 most important goals for sufferers to improve their quality of life are:

  1. Improve joint mobility and function
  2. Maintaining a healthy body weight therefore alleviating unwanted stress on joints
  3. Controlling joint pain
  4. Achieve an active lifestyle


When combining the above the health benefits are priceless!
The outcome will give you more control over the disease, leave you drug-free (or needing limited pain relief) to control joint pain, reducing pain while staying active and improving those simple tasks that had become a hindrances in the past.

How can low impact and moderate Exercise help me?


Research has found that exercise is one of the most effective treatments for arthritis, but not all exercise activities are appropriate for all types of arthritis.
Investing in a Vision Personal Trainer provides you with the comfort of knowing that you are in the safe hands of a professional who can cater exercise (both weight bearing and cardiovascular) to your ability, while taking into consideration your limitations, pain threshold and ability in completing a certain exercise to help improve your mobility, flexibility, strength, posture.
Having a Personal Trainer means you have an exercise program that is tailored that best suits your health conditions and lifestyle. It is of huge benefit to have and expert in body's help you with your own.

By including regular exercise into your lifestyle, this helps to improve muscle strengthening which in turn helps to support and take pressure off joints and strengthens your bones. It also helps with flexibility which goes hand in hand with improving mobility into your joints and improves your overall fitness in your heart and lungs.

Low impact exercise along with strength training are highly recommended for anyone who suffers with arthritis but there is no "one size fits all" approach, so it's best to speak to a professional before undertaking any new exercise regime.

Diet
Did you also know that food and nutrition also plays a powerful role and can contribute to relieving symptoms of arthritis?

Our Trainers can help create a nutrition plan to cater to your nutritional needs incorporating the right types of foods to help try and fight painful symptoms naturally.


Certain foods contain properties that can help to fight inflammation of the joints, strengthen bones and even boost the immune system. Several studies show a connection between certain foods and the inflammation that characterizes this disease.
By simply incorporating certain types into your diet, you can naturally help stave off the symptoms.

Foods such as:

  • Extra virgin olive oil
  • Leafy green vegetables (broccoli especially! Researchers have found it could prevent or slow progression of OA)
  • Fish ( Salmon, Tuna,  Mackerel and  Herring all contain omega 3 fatty acids which are packed with anti-inflammatory properties)
  • Soy-beans (tofu or edamame beans for vegetarians)
  • Low-fat dairy products like milk, cheese and yoghurt which contain Vitamin D which is essential for calcium absorption into our bones.
  • Green Tea which is packed with antioxidants believed to reduce inflammation and slow cartilage destruction
  • Citrus Fruits - oranges, grapefruits and limes also contain anti-inflammatory properties
  • Beans such as red beans, kidney beans and pinto beans contain numerous nutrients that benefit muscle health
  • Garlic, onion and leek have recently been discovered to contain a compound that may limit cartilage-damaging enzymes
  • Nuts such as walnuts, pine nuts, pistachios and almonds

Cooking with spices such as Turmeric, Ginger, Cinnamon, Garlic and black pepper all have anti-inflammatory properties as well.

So we encourage you to let us help you become educated and watch your health restore.
Invest in yourself for your future health and longevity, small but consistent changes to your health and lifestyle are what can transform your health and wellness and improve your quality of life.


You are worth it!

*Disclaimer: Individual results vary based on agreed goals. Click here for details.

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