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Archive for the 'Arthritis' Category

Maybe bad joints are your reasoning for not working out?

Did you know, “arthritis is the most common chronic condition, affecting 50% of persons older than the age of 65 and more than 15% of the American population” (NASM 399)? Well, let’s learn more about this prevalent disease. There are two different types of arthritis:

Osteoarthritis is caused by degeneration of cartilage in joints. The lack of cartilage causes pain and inflammation at the joint because of the wear on articulating bones. The areas that are most commonly affected are joints in the hands, knees, hips, and spine.

Rheumatoid arthritis is a degenerative joint disease in which the body’s immune system mistakenly attacks its own tissue. This also causes pain and inflammation in multiple joints. Most commonly affected are the hands, feet, wrist, and knees. Morning stiffness is another characteristic of rheumatoid arthritis.

Here are some guidelines for working out with either of these conditions:

-If you have rheumatoid arthritis, avoid early morning workouts.

-If you have pain for more than an hour after an exercise routine, that particular workout should be modified or eliminated.

-Avoid high repetitions of any one exercise.

-Progress resistance training from a seated position with support to a seated position without support and finally to standing.

-Circuit training or workouts broken up into multiple sessions is recommended.

-Cardio should be performed 3-5 days a week, for an accumulated time of 30 minutes, at 60-80% of your maximum work capacity.

-Start with 10-12 reps of each exercise when doing resistance training, 1 set of 8-10 exercises, 2-3 days a week.

-Avoid heavy lifting.

-Walking on a treadmill, stationary cycling, rowers, and low-impact step aerobics are suggested for cardio.

Remember to always consult a physician prior to beginning any exercise regimen. Go at your own pace and be safe! Any questions, email me @ 🙂


Clark, M.A., Lucett, S.C., Corn, R.J. (2008). NASM Essentials of Personal Fitness Training. Baltimore, MD: Lippincott Williams & Wilkins.


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