Blog 08-Keep Moving: Unlocking the Power of Continuous Motion, it’s all about THE EXERCISE

Hello everyone, today we will discuss why is exercise important for people? My blogs feed to both medical and non-medical individualities like you, so I will strive to keep them simple, instructional, and perceptive for everyone's benefit. I will discuss the signs, symptoms, and red flags of the complaint. Red flags are advising signals or signs that indicate an implicit problem or issue. However, it's pivotal to seek medical attention instantly, if you notice any red flags. Please consider following and participating, if you find this information helpful and instructional. Please don't hesitate to leave a comment if you have any questions or concerns.

 

Why is exercise important for people?

Maintaining an active lifestyle with arthritis may present challenges, yet it's vital for pain management, symptom control, and sustaining independence. Exercise not only alleviates pain but also provides numerous advantages:

• Enhances muscle strength, supporting your joints.
• Decreases joint stiffness.
• Improves balance.
• Boosts energy and reduces fatigue.
• Helps manage weight.
• Lifts mood and overall well-being.

To rest or to exercise?

Your body is meant to move, and too much resting can actually cause harm. Ever notice how after a short stint of being unwell, you feel weaker and less fit? That's your body craving movement!

Maintaining an active lifestyle strengthens muscles and joint tissues, decreasing the likelihood of developing future joint issues. And the cool part? Many folks feel the benefits super quickly once they start moving again—they've got   more energy and feel more confident.

How can exercise lift your mood?

Let's talk about how exercise can lift your spirits. If you're dealing with arthritis, you might also be battling low mood or sleep issues. But guess what? Physical activity can turn that around. Exercising boosts your energy levels, combats fatigue, and enhances coordination. Moreover, engaging in physical activity provides an excellent opportunity to socialize with friends or meet new people through group workouts. It's a mood booster that keeps giving, giving you more oomph to enjoy the things you love.

Find your exercise sweet spot: not too little, not too much, just the right dose for you!

Let's discuss different types of exercises:

Moderate intensity exercise:

Moderate intensity exercise involves activities that elevate your heart rate and breathing, yet still permit conversation. Examples include brisk walking, cycling at a moderate pace, swimming, or participating in recreational sports such as doubles tennis. It's a level of exertion that's more intense than leisurely activities but not as strenuous as high-intensity workouts.

Vigorous activity exercise:

Vigorous activity exercise involves intense physical effort that significantly increases your heart rate and breathing. During vigorous exercise, you may find it challenging to hold a conversation due to the high level of exertion. Activities such as running, jogging, fast cycling, aerobic dancing, and competitive sports like soccer or basketball serve as examples of vigorous exercise. Engaging in vigorous physical activity often results in sweating and rapid breathing, providing significant cardiovascular and fitness advantages with consistent practice. 

Balance training:

Don't forget to add balance-enhancing exercises to your routine, especially if you're over 65. Think dancing, tai chi, or specific balance drills. Enhancing your balance is essential for minimizing the risk of falls and maintaining stability while standing. Prioritizing balance improvement is vital—it's a fundamental approach to decreasing the likelihood of falls.

Building muscle strength:

Adults should aim to engage in activities that build or maintain muscle strength at least two days a week. You don't need fancy equipment or a gym membership to strengthen your muscles. Everyday activities such as yoga, gardening, carrying groceries, and specific household chores can be effective in achieving this goal. So, whether you're striking a pose on the yoga mat or lugging those grocery bags, you're giving your strength a boost.

Minimize sedentary time:

Keep moving and improve your balance by breaking up long periods of sitting or inactivity with some light activity. In today's world, we tend to spend too much time sitting down—whether it's at a desk, in front of a screen, or during short car rides. However, prolonged periods of inactivity can have negative effects on our health.

 Wondering if you've pushed yourself too hard?

 It's common when starting a new activity or exercise. Start slow and gradually increase your intensity over time.

Feeling some mild discomfort during exercise or muscle soreness afterward is normal, especially in the beginning. But if you're experiencing significantly more pain during or after exercise, it's time to hit pause and consult a healthcare professional.

If you think you've overdone it, or if you notice any swelling, try using an ice pack. Apply it to the affected area for 15-20 minutes to help ease the discomfort.

Is there anything to be concerned about?

If you're feeling better the next day, ease back into your routine slowly. But if the pain persists beyond a short period after exercise, or if you experience sudden pain during activity, it might signal an injury.

If you observe symptoms such as persistent pain, heat, or swelling lasting beyond a few days, it's advisable to contact your general practitioner or healthcare team for additional assistance.

What's the significance of warming up and cooling down?

Prior to beginning your workout, ensure to engage in a warm-up—it's crucial for preparing your body and reducing the risk of injuries. A thorough warm-up elevates your heart rate and readies your muscles for activity. Try replicating the movements you'll be doing during your workout, like walking, cycling, jogging, or swimming, and gradually increase the intensity until you're slightly out of breath.

Once you're done exercising, cool down by repeating some of the movements from your warm-up. This helps bring your body back to a relaxed state and reduces the risk of stiff joints or muscles post-workout.

How can you keep yourself motivated?

• Choose activities you enjoy.
• Set realistic goals that can evolve with your condition.
• Make it a habit by doing it regularly.
• Team up with a friend or family member to stay accountable.
• Reward yourself when you hit your milestones.

Remember to start slow and gradually increase:

• How often you exercise (frequency).
• How long you exercise each time (duration).
• How hard you push yourself (intensity).

What is SMART Method and How it Helps?

Setting goals can be a great way to track your progress in physical activity. Some folks find the SMART method helpful:

·       Specific: Define what you want to achieve, why it matters, when, where, and with whom.

·     Measurable: Determine how you'll recognize when you've achieved your objective. Utilizing fitness trackers, apps, or maintaining written records can be beneficial.

·    Attainable: Ensure that your goal is achievable, taking into account factors such as time, financial resources, and your current condition.

·       Relevant: Assess if now is the right time for this goal, considering your current health and support network.

·       Time-bound: Establish a target date by which you intend to accomplish your goal.