Contrary to popular belief, people with osteoarthritis should exercise depending on their treatment, in this way they will prevent the progression of the disease
Osteoarthritis is a degenerative process of the joint and progressive, which requires a multidisciplinary treatment that is, it requires changes in lifestyle, diet and physical activity.
But what sports can I practice? A rule would be, all those who are from low impact, and add those specific routines of specific physical rehabilitation exercises.
For example, if you suffer from hip osteoarthritis, the ideal thing would be to complement the sport you we usually practice, with a hip muscle strengthening therapy.
It provides multiple benefits to the body but, unlike what happens with other activities physical, it does not seem that we are doing “sports” (a word that scares many people):
Strengthens the muscles, especially the legs, hips and, depending on the dance, the arms.
Increases flexibility and endurance.
Improves coordination and balance, thus helping to prevent falls in older people.
Helps maintain weight, control blood pressure, alleviate joint pain and prevent osteoporosis.
It keeps our brain more irrigated, which helps prevent cognitive decline.
It benefits our cardiovascular and respiratory systems.
Swimming for people with osteoarthritis
Water sports such as aquagym or swimming are especially indicated for osteoarthritis because water causes body weight to decrease by up to 90%. In this way the impact our joints receive while doing sports is minimized, and our only resistance is water.
In addition, it strengthens entire muscle groups, and makes it possible for patients with great joint limitations, do not have to abandon their sports life.
Exercises all the muscles and tones the body: arms, legs, neck, back, hips, etc., there is not a part of our body that does not exercise in the water. Also, the smooth movements but forceful swimming are good especially in patients with osteoarthritis, where it is much healthier practicing a calm sport and avoiding risks.
This complete exercise of swimming has another advantage and that is that it models our body and prevents muscle atrophy.
Flexibility is acquired with this discipline, since different postures are performed that consist of in stretching of muscles, tendons and joints.
People with osteoarthritis usually have little flexibility, since they are limited in their motor capacity and their movements, therefore, the muscles soften and shrink, yoga, helps to awaken the memory of muscles, making them stronger and resistant, allowing this, obtaining the flexibility that was had when less 10 years ago.
Thanks to the muscle and joint relaxation that occurs when performing this practice, there is no overload on the body’s joints, so that the person can feel relief from pain and discomfort and, over time, an improvement in mobility and flexibility.
One of the disciplines recommended for osteoarthritis par excellence. Improves balance, reduces tension and offers joint relief by improving the way we perform movements, too increases muscle strength.
Unlike many other forms of exercise, such as walking, tai chi it has no negative impact on the joints and bones. It is one of the safest to move and avoid injury.
You can start the practice at any fitness level. You can also choose to work even more intense movements by gaining strength and mobility.
Patients with osteoarthritis should accumulate a minimum of 150 minutes of activity per week moderate aerobic physical (walking, marching, jogging) or no less than 75 minutes per week of vigorous aerobic activity, or an equivalent combination of moderate and vigorous.
Prevents increases in blood pressure, cholesterol and the risk of disease cardiovascular.
Improves lung capacity and heart resistance, favoring frequency and duration of physical activity.
Reduces the risk of hip or vertebral fractures.
We can practice the stationary bike or use it as a means of transport. In both cases it will help us to be in shape and to strengthen our joints, through an elliptical movement of low impact, remember to avoid the bike we call spinning as it is high impact.
A regular cycling routine keeps your knees moving through your range of motion and, at the same time, it strengthens the muscles that support the knees. Always adjust speed, incline, speeds and time considering that it should not cause pain, if so, it would be a good decision to choose another discipline.
Pilates for people with osteoarthritis
The Pilates method is ideal for exercising the whole body through gentle and controlled. Its benefits are increased muscle tone, better flexibility, corrects postures, restructures the body, increases balance and motor coordination, prevents injuries, and reduces the load in each movement to our joints.
It contributes to improving flexibility through gentle and slow stretching, on the other hand in the Pilates is indicated exercises to work a specific muscle group which helps to combat the loss of muscle mass as we age and therefore this contributes to improving weakness muscle, combat painful joint processes that are constantly present in the older adults, increases muscle strength levels and helps correct posture inappropriate bodily.
Remember that although you should not only consider an exercise routine, but the joints also require chondroprotectors such as glucosamine, chondroitin, MSM, grenetin, collagen, vitamin C and tricalcium phosphate.
All of them contained in an adequate dose and balance in More Motion. Solves Osteoarthritis at the root, improves pain, stops the process of joint wear, recovers mobility and quality of life.