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Exercise is one of the cornerstones of comprehensive arthritis treatment. Components of a good exercise program include non-impact aerobic, stretching, and strengthening. During most of the year it's setting a regular program is doable. During the holidays it's more difficult. Whether you exercise outdoors or indoors, there are some important principles to adhere to.
Here are some useful tips for you to follow...
1. Consult your physician at least once a year to make sure your physical condition is stable enough for exercise.
2. Set realistic benchmarks for the holidays. You may be used to exercising daily or 5 days a week. During the holidays your schedule will be disrupted. That's OK. Do what you can and don't get frustrated.
3. Remember, it all counts. If you find yourself doing more shopping and walking around the mall, that's OK. While it's not the same workout as running or working out on the elliptical trainer or stationary bike, it's still exercise.
4. This is a good time to assess the best use of your time. Most people find it more convenient to have the exercise equipment at home. This helps you avoid those trips to the gym. Why fight the traffic?
5. You may have to alter your usual routine. If you're used to working out in the late afternoon, you may want to get up early and exercise if you know the family has plans for later in the day.
6. Sometimes you may have to break up your exercise into blocks. Instead of doing 45 minutes all at one time, you might want to do 25 minutes in the morning and 20 minutes later in the day.
7. If you need to drop the kids off at an activity, use the time that you're waiting for them to go for a run or a walk.
8. Pencil it in. If you use a planner (and everyone should), pencil in your exercise time just like you would any important appointment.
9. Reward yourself. If you are able to do an extra good workout, let yourself have that extra piece of pie. You deserve it. But just one extra piece.
10. Vary your routine. Just like the rest of the year, alternate your workouts. Ironically, it may be easier during the holidays because you may have to substitute mall walking for the treadmill.
11. Take time out to rest. Pacing yourself is important. If you're sticking to your exercise program, don't forget to take some down time in the form of meditation or even a good old-fashioned nap!
12. Target your heart rate. Your target heart rate is 60 to 90 per cent of your maximum heart rate. Here's how to calculate it. Subtract your age from 220. Multiply that number by 0.6 and 0.9. Exercise while keeping your heart rate (beats per minute) between those two numbers.
13. If you like exercising outdoors, be sure to stretch and warm-up before you go out; use layers (inner layer for perspiration absorption and wicking away of moisture- use synthetics like polypropylene or silk [UnderArmour or Coolmax make good choices]; middle layer for warmth [fleece]; outer layer to break the wind and keep out the cold); cover your head and make sure your hands and feet are well insulated; avoid hypothermia.
When you have arthritis it's important to be kind to yourself during the holidays. Take good care of your body and it will take care of you.
Dr. Wei is a board-certified rheumatologist and Clinical Director of the nationally respected Arthritis and Osteoporosis Center of Maryland (http://www.aocm.org). He is a Clinical Assistant Professor of Medicine at the University of Maryland School of Medicine and consultant to the Arthritis Branch of the National Institutes of Health. He is a Fellow of the American College of Rheumatology and the American College of Physicians. For more information: Arthritis Treatment
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