“Staying Active With Arthritis”

PLAY VIDEO GAMES: Grab a gaming system but get off the couch. Research suggests some sports video games may burn as many calories as a brisk walk. In a study funded by Nintendo, the Wii Sports tennis, baseball, and boxing games all qualified as moderate-intensity exercise. For joint flexibility and to improve your range of motion with arthritis, try your hand at balance games and yoga exercises.

GET YOUR DOG AND START WALKING: An eager dog can be the perfect cure for couch potato syndrome. He can keep you company and keep you motivated during your daily walks. Because walking keeps your joints flexible and your muscles strong, this low-impact, weight-bearing exercise is a good choice for people with arthritis. Research also suggests dog owners tend to have lower blood pressure and cholesterol than their pet-less peers.

WASH YOUR CAR: Washing your car offers the chance to get a workout and clean car at the same time. But don't just stand there spraying the hose at your windshield. You need to get your heart working. That means soaping up a rag and scrubbing your car from bumper to bumper. An hour's worth of hearty work can burn more than 300 calories for a 155-pound person.

MAKE A PLAY DATE: If you have kids, grandkids, or babysit for neighbors, make your time with them as active as possible. Playing hide and seek or exploring a park can be an active, low-impact workout. For people with arthritis of the hands, board games, puzzles, and crafts are not only kid-friendly activities but they may also help keep your fingers limber. For the greatest benefit, arrange regular play dates a few times a week.

CARRY YOUR GROCERIES: Make the most of your supermarket trip by carrying your groceries in the store and to your car. The weight adds intensity to walking and helps strengthen your upper body. Carry your bags across your arms to protect your hands. For an extra challenge, carry your bags up steps. Research suggests people who can carry groceries and climb stairs are less likely to have a stroke than those who can't.

CLEAN YOUR HOUSE: Don’t dread housework; it's a way to avoid the gym. Cleaning the floor counts as moderate exercise because it raises your heart rate and makes you breathe faster. Other good exercise: washing windows, hanging laundry, and cleaning the bathroom. To protect your joints: Alternate motions and the hands you use. Don't overextend your reach, and bend with your knees to save your back. Consider knee pads for kneeling.

DANCE THROUGH YOUR CHORES: Some household chores, like unloading the dishwasher, don't raise your heart rate on their own. But you can kick things up a notch by putting on music and moving! Try dancing while dusting, vacuuming, cooking, or putting away dishes. The trick is to use music you love, so you'll have fun while working up a sweat.

TEND YOUR GARDEN: Gardening can provide a surprisingly well-rounded workout. Wielding a rake or shovel can strengthen your muscles, improve flexibility, and raise your heart rate. An hour of weeding or digging is great for endurance, too. To avoid stooping, use long-handled tools or build raised garden beds. As a bonus, whether your focus is on tending flowers or fruit, you’ll have something to show for your efforts.

FIND FITNESS FRIENDS: Instead of planning lunch dates, suggest meeting friends for a brisk walk through the mall or a park. While you may be tempted to shrug off a solo workout, you will be less likely to stand up a friend. And being active can help you meet weight loss or goals if you have them. If you're overweight, losing extra pounds can help reduce arthritis pain -- especially in the knees.

VOLUNTEER YOUR TIME: Help yourself and other people by taking on volunteer projects that benefit both mind and body. Consider walking dogs at the local animal shelter, planting trees, coaching a youth sports team, or building houses. Studies show that older adults who volunteer regularly have a greater sense of well-being than those who don't.

HIKE OR BIKE ON YOUR NEXT OUTING: You may be in the habit of driving everywhere, no matter how close your destination. But think about some of your favorite places -- stores, restaurants, the library, parks. Are any of them close enough to reach safely by bike or foot? If so, you'll get exercise while saving gas money. In addition, biking is easy on your joints while still giving you a good workout.

TAKE THE STAIRS: When you head toward an elevator, think before using it. By taking the stairs, you can weave exercise into your daily routine without setting aside time for a workout. However, if you have knee osteoarthritis -- a condition that affects nearly one in two people before age 85 -- your health care provider may suggest that you consider another form of exercise.

PARK IN THE LAST SPOT: Walking is one of the best forms of exercise for arthritis, so find ways to fit it into your day. Whether you're driving to the mall, office, or supermarket, make a habit of parking in the spot farthest from the entrance. Then power walk to the front door. When this becomes too easy, try parking a couple of blocks away from your destination. Wear a pedometer to see how much ground you’ve covered.

TAKE A CLASS: Like working out in a social setting? Sign up for a class. You'll have a regular exercise time and place, plus a group of people who expect to see you. Remember, a fitness class doesn't have to mean aerobics. Always wanted to learn karate or salsa dancing? Look for a class that will keep you coming back. Or join a walking group or masters swim team. Both walking and swimming are especially easy on the joints.

ADD UP YOUR EXERCISE TIME: You don't have to do all your exercises at once. It’s OK to do it in 10-minute spurts. If you're new to exercise, aim to be active 15 to 20 minutes a day, three days a week. Then work up to 30 minutes every day. The key is doing activities that will work your large muscle groups, quickening your breathing and heart rate. Unsure about which activities may be best for you? Ask your doctor.

REVIEWED BY: Tyler Wheeler, MD on October 14, 2018, WebMD

REFERENCES:

WebMD Health News: "Wii Games Burn Calories Like a Brisk Walk," "Real-World Fitness May Cut Stroke Risk."

WebMD Medical Reference from Healthwise: "Healthy Aging: Physical Vitality," "Quick Tips: Fitting Physical Activity Into Your Day," "Fitness: Staying Active When You Have Young Children," "Emotional and Mental Vitality."

Arthritis Today: "Wii Fitness: Making Home Exercise Equipment Fun," "Having Fun With the Grandchildren," "Make Needlework Finger-Friendly," "Simplify Household Chores," "Gardening Tips for Everyone," "Knee Osteoarthritis: New Study Shows Higher Risk."

WebMD Feature: "5 Ways Pets Can Improve Your Health," "Get Fit by Gardening," "10 Easy Ways to Make Exercise a Habit," "Family Fitness Made Fun." "What's Your Workout Personality?"

BBC News: "Dog Owners 'Lead Healthier Lives," "Diets for the Ages."

Arthritis Foundation: "Walking," "Protect Your Joints," "Daily Physical Activity Lessens Severity of Arthritis."

Harvard Medical School: "Calories burned in 30 minutes for people of three different weights."

CDC: "General Physical Activities Defined by Levels of Intensity."

Medline Plus: "Arthritis."

The John Hopkins Arthritis Center: "Osteoarthritis Weight Management."

American Academy of Orthopedic Surgeons: "Arthritis of the Knee."

National Institutes of Health, Division of Nutrition Research Coordination: "General Guidance for Pedometer Use."

WebMD Medical Reference provided in collaboration with the Cleveland Clinic: "Arthritis: Exercise to Treat Arthritis.

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“How to Start a Walking Program”

WHY WALK? All you need are your two legs. You don't have to get special equipment or a gym membership or even a partner, though walking with a friend has some benefits. Walking can help you lose body fat and improve your joint health, circulation, bone density, sleep cycle, blood pressure, and mood.

SET GOALS: Make sure your goal is realistic when you first start. If 20 minutes every day leaves you exhausted and sore, try 10 minutes on alternate days. Raise it by 2 to 5 minutes each week as you build up your fitness. Once you hit your goal for minutes per session, then you can start to add more days. After that, if you want a more challenging workout, increase your speed or find a route with more hills. 

PUT IT ON THE SCHEDULE: Are you an early riser who wakes up ready to move? Plan your walk first thing in the morning. If evenings are better, write down the time on your calendar and let others know you're busy. Better yet, make a regular appointment with a friend so it's harder to skip. If you plan to walk to work, set your schedule so you get to the job on time. Remember, you might need a few minutes to cool down or change clothes once you get there. 

GET GOING! It doesn't take much to improve your health with walking. About 150 minutes a week should do it. That's about 30 minutes a day, 5 days a week. If you need to start with way less than that, don't worry. Even 5 minutes a day is better than none. If you want to do more than 30 minutes, great! Just work up to it slowly and talk to your doctor if you have an illness or don't know if you're healthy enough for exercise.

WALK WITH OTHERS: It's a good chance to connect with friends and loved ones. Every walk then has the potential to turn into a pleasant social occasion. Plus, you're less likely to cancel when someone's made specific plans to spend time with you. If you can find a willing partner, you might try a regular date to meet up for a walk -- daily, weekly, or whatever works best for the two of you.

FIDO CAN HELP: If your walking buddy has four legs and lots of fur, that's OK, too! Dogs can be especially helpful. People who own them and take them for regular walks are more likely to hit minimum goals like 150 minutes a week of moderate exercise. Plus, how can you resist those pleading, puppy-dog, "It's-time-for-a-walk" eyes when you're lying on the couch?

GET THE RIGHT SHOES: What makes a good walking shoe? Decent padding, material that "breathes," water resistance, and flexibility from heel to toe are part of it. But the most important thing is fit. Your shoes should be loose enough so that you can wiggle your toes with ease, but snug enough to keep your foot from sliding around. If they rub and form calluses or corns, they're too tight.

ALL THE RIGHT STUFF: Your clothes should be loose, comfortable, and breathable. If it's cold, you might try layers you can remove as you get warmer. You'll need rain gear if the weather looks iffy, as well as a hat, sunglasses, and sunscreen to protect you from the sun -- in winter, too. Your cell phone, a useful way to track distance, might also need rain protection. Charge it up before your walk, in case you need it for a map or an emergency.

WEAVE WALKING INTO YOUR DAY: Think about the places you often go, like the coffee shop, post office, or the hardware store. Then think to yourself: Could I walk? If it's far, maybe you could walk to the subway or bus stop. Park at the far end of the grocery store parking lot. Another idea: Plan a "walking meeting" at work instead of a sitting one. If you pay attention, there are lots of places to work some extra steps into your day. 

MAKE AN ALTERNATE PLAN: There are many reasons to skip a walk, like bad weather, a long workday, or low energy. But if you make exercise a priority, you're more likely find a way to fit it in. No time to walk before work today? Get out on your lunch break instead. Too rainy or cold to walk outside? Try walking at the local mall. Did your friend cancel? Go solo. And if you miss a day, have a plan to make up for it over the course of the week.

KEEP TRACK: There are all kinds of gadgets and apps that can tell you how far you go each day in steps or miles. Some might even tell you how many calories you've burned. An app on your phone might be the easiest to use, but there are other small digital devices that do the same thing, and even a mechanical one called a pedometer that counts steps.

DRINK WATER: You sweat more when you exercise, which means you lose water more quickly. When water levels get too low (dehydration) you might feel tired, nauseated, dizzy, or confused. You might not notice the sweat you lose if the air is cool. Top off your tank with a couple of extra cups in the hours before you head out for a walk. Consider bringing some with you if it's really hot outside or you're going a long way.

REVIEWED BY: Tyler Wheeler, MD on May 23, 2019, WebMD

REFERENCES:

AARP: "When Comfort Counts: Choosing a Walking Shoe."
American Heart Association: "Fit in Walking: Morning, Noon or Night."
Arthritis Foundation: "Building a Walking Workout," "Buying Walking Shoes That Fit," "12 Benefits of Walking."
BMC Public Health: "The influence of dog ownership on objective measures of free-living physical activity and sedentary behaviour in community-dwelling older adults: a longitudinal case-controlled study."
CDC: "Water & Nutrition," "Keeping Your Cool."
Consumer Reports: "Athletic Shoe Buying Guide," "How to Get the Biggest Benefits of Walking."
Harvard Health Publishing: "Walking: Your steps to health."
Johns Hopkins Medicine: "Dehydration and Heat Stroke."
Journal of Physical Activity & Health: "Dog ownership and physical activity: a review of the evidence."
Mayo Clinic: "Fitting in fitness: Finding time for physical activity."
Michigan State University: "Dog Walkers More Likely To Reach Exercise Benchmarks."
Nutritional Needs in Hot Environments: Applications for Military Personnel in Field Operations: "3. Physiological Responses to Exercise in the Heat."
National Institute of Diabetes and Digestive and Kidney Diseases: "Walking: A Step in the Right Direction."
State of Victoria Department of Health & Human Services: "Walking for good health."

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.