According to the Center of Disease Control and Prevention 70 million Americans and 41 million whom are women will suffer from joint pain some time in their lives. Knee pain is the most common complaint followed by shoulder and hip pain.
As we age the pain becomes even more apparent and harder to manage. There are many different contributors to joint pain, including osteoarthritis, rheumatoid arthritis, bursitis, gout, strains, sprains, and other injuries. The following exercise ideas will get your body in motion and provide a safe and healthy platform to develop adherence to functional movement.
- Range of motion: The area through which a joint may normally be freely and painlessly moved through range of flexion and extension of a joint. Exercise movement that mimics real life activity such as lifting, twisting, bending, turning and using more than one muscle group at a time. Try Yoga and Pilates.
- Low Impact exercise: The type of exercise where the stress on the joints is minimal. Try swimming, walking, water aerobics or bicycling.
- Strength Training: The method of improving muscular strength. Try weight bearing exercises such as resistance training with free weights, machines or bands.
- Body weight exercise: Strength training exercises that do not require free weights; the participant's own weight provides the resistance for the movement. Movements such as the push-up, the pull-up, and the sit-up are some of the most common bodyweight exercises.
Always listen to your body. Start gradually; always include a short five minute warm up, which may include dynamic stretches. If you feel pain discontinue exercise take a break and try something else until you find the right style that suits your individual needs. 'One size does not fit all' and when in doubt, opt out. It is also recommended that you seek the expertise of a Certified Personal Trainer for proper assessment and custom program design.
Once you feel like the routine has become too easy you should begin progression and increase your intensity as your body grows stronger.
The physical activity guidelines for Americans suggest that adults should participate in structured cardiorespiratory-related physical activity at a moderate intensity (increased heart rate and breaking a sweat) for at least 150 minutes per week or vigorous intensity (breathing becomes labored and heart rate increases significantly) for at least 75 minutes per week to experience the health benefits of exercise. In addition, it is recommended that most adults incorporate muscle training activities at least 2 days a week.