According to NHS.UK, Osteoarthritis is the most common type of arthritis in the UK, affecting over nine million people.
It often develops in people in their mid-40s, most commonly in women and where there is a family history of the condition. However, it can occur in any age group and be associated with other joint conditions such as Rheumatoid Arthritis or Gout.
Osteoarthritis affects the smooth, cartilage lining of the joint, making movement more difficult and leading to pain and stiffness. As the cartilage lining degenerates, the tendons and ligaments have to work harder. This can cause swelling and create bony spurs called osteophytes.
Severe loss of cartilage can lead to bone rubbing on bone which may alter the shape of the bones.
The most commonly affected joints are the spine, hips, hands and knees.
The weekly recommendation for aerobic exercise is 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity or an equivalent combination. Ideally this should consist of 30 minutes exercise daily, which increases your heart rate, preferably with at least three 25-minute sessions at a higher intensity rate.
“Exercise is good. But exercise intelligently,” says Bashir Zikria, MD, an assistant professor of sports medicine at Johns Hopkins University Medical Center in Baltimore. “Low-impact exercises, are smart choices … if you do high-impact activities, avoid hard surfaces and don’t do it every day.”
Multiple studies show that mild to moderate exercise is beneficial for people with arthritis. However, everyone’s circumstances are different, so it is vital to so an individually designed exercise programme, following a thorough assessment is vital.
For arthritis sufferers it is also important to get the right balance of activities which help maintain flexibility without aggravating the condition . An area which is often overlooked, is range-of-motion exercises.
Range of motion refers to the ability to move your joints through the full motion they were designed to achieve. These exercises include gentle stretching and movements that take joints through their full span. Doing these exercises regularly can help maintain and improve the flexibility in the joints.
For anyone over 50, regular exercise, combined with a daily regime of range of motion exercises is vital to maintain body functioning to allow you to live life to the full.
Ring Paul on 0780 0780 039 to discuss an individual exercise plan for your needs.