Vim & Vigor - Summer 2011 - Parrish Medical Center - (Page 23)

diet plays a role in weight loss but that people who succeed at losing weight universally increase their activity levels. Losing weight reduces strain on the joints. There’s a “multiplier effect” with weight loss, Phillips says. “I’m forever working with patients to help them understand that if they lose just five pounds … the multiplier effect will be at least four times that on the knee,” he says. “If you lose five to 10 pounds, you could be taking off more pounds of pressure every time you step down.” Tips for success: Avoid high-impact exercises like running and jumping, which jar the joints. “Generally, low-impact cardiovascular activities such as walking, water exercise, cycling or using an elliptical trainer have been shown to be well tolerated by individuals with OA,” Stuhr says. She adds that people with arthritis can follow the government’s recommendations for cardiovascular exercise—30 minutes a day of moderate exercise most days of the week. “However, individuals with arthritis may have to vary their exercise regimens to decrease stress on affected joints,” she says. “For example, instead of walking five days a week, 30 minutes each time, their joints may better tolerate walking every other day and splitting the 30-minute walk into two 15-minute shorter walks.” Examples: Basic stretching, yoga Why it matters: There aren’t enough studies for experts to produce standardized recommendations for flexibility training, as the government has done with cardiovascular fitness and strength training, Phillips says. But experts agree that flexibility is an important part of an exercise program. Range-of-motion exercises, Stuhr says, decrease joint stiffness and help maintain normal range of motion. Flexibility, Shmueli adds, is important for training your body and enhancing your range of motion for everyday activities. “You have to do things to keep you functioning,” she says. “You want to be able to bend, to sit and to stand.” Tips for success: Gentle range-of-motion exercises can be done daily, Stuhr says. But if it hurts, stop. “You shouldn’t work out to the point of pain,” Shmueli says. “A little bit of slight discomfort to feel the stretch is fine.” Vim & Vigor • SU MM ER 201 1 ExErcisE typE: FlExibility 23

Table of Contents for the Digital Edition of Vim & Vigor - Summer 2011 - Parrish Medical Center

Vim & Vigor - Summer 2011 - Parrish Medical Center
Contents
Tasty Tips
Opening Thoughts
Community Calendar
What’s New?
Navigating the Healthcare Waters
Girl Talk
Say What?
Action Plan
Like This? Try That!
On the Cover
A Day in the Life of Your Heart
Unexpected Heroes
Get in Gear
A Real Lifesaver
Extras, Extras
Community Health
Thriving With Diabetes
Foundation Focus
Ask the Expert

Vim & Vigor - Summer 2011 - Parrish Medical Center