Gently massage a thick moisturising cream into your feet each night, and then place a pair of cotton socks on for bed. This ensures your feet retain as much moisture as possible and keeps them looking and feeling young!  

Foot Health

Your foot is a biological masterpiece. Its strong, flexible, functional design enables it to do its job well and without complaint --- if you take care of it and don’t take it for granted.

Your foot can be compared with a finely tuned racing car whose function dictates their design and structure. Like the racing car, the human foot is complex, containing within its relatively small size, 26 bones, 33 joints, and a network of more than 100 tendons, muscles, and ligaments, to say nothing of blood vessels and nerves.

The components of your feet work together, sharing the tremendous pressures of daily living. For example, an average day of walking brings a force equal to several hundred tons to bear on the feet. This helps explain why your feet are more subject to injury than any other part of your body.

Women have about four times as many foot problems as men. As you can probably guess, high-heeled, narrow shoes are often the culprit.

Although genetics can often be blamed, when it comes to sore feet many of our ailments are caused by:

• inappropriate footwear
• inactivity
• injury (often caused by shoes and socks or stockings that don't fit well)
• illnesses such as diabetes or circulatory problems
• the effects of ageing.

Even a small problem with your feet can make walking difficult and painful and your enthusiasm for exercise will wane. So taking care of your feet is important for many different aspects of your overall health.

Tips for Maintaining Healthy Feet

Wash your feet every day.

• Wash your feet in warm (not hot) water every day.
• Dry your feet well. Be sure to dry between our toes.
• Massage your feet after bathing to encourage the circulation.

Check your feet every day.

• Examine your feet and toes every day for cuts, blisters, red spots, bruises and swelling.
• Use a mirror to check the bottoms of you feet or ask a family member for help if you have trouble seeing.
• If you have diabetes, consult regularly with your health care team to keep your blood sugar within a good range.
• Keep the skin soft and smooth.
• Apply a thin coat of good moisture retention cream containing UREA over the tops and bottoms of your feet but not between your toes.

Shoes and socks

• Wear good specifically designed running/walking shoes.
• Choose comfortable shoes which fit well. 
• Wear soft cotton or woollen socks to protect and cushion your feet.

Constant weight-bearing over the years may cause your feet to spread and flatten, especially across the front part and middle of your foot. You may find that you need a wider and longer shoe as you age. Be sure the shoe fits before you wear it!

Keep the blood flowing to your feet.

• Put your feet up when sitting.
• Have a foot massage regularly and massage your feet yourself whenever you can.
• Exercise by wiggling your toes and moving your ankles up and down and around for 4 to 5 minutes, 2 to 3 times per day.
• Don't cross your legs for long periods of time.
• Don't smoke.

Get started now.

• Begin taking good care of your feet today.
• Set a time every day to check your feet.
• Be good to your feet and they will be good to you.

Some Common Foot Problems

1. Bunions

Bunions can be inherited, or caused by wearing shoes which are too narrow in the forefoot. Sometimes bunions are a sign of developing arthritis in older people. A bunion is a structural anomaly of the bones and the joint between your foot and big toe, and it may be very painful.

• Wear shoes with plenty of toe room. If your shoe is not shaped like a healthy foot, don't wear it.
• Avoid high heels.
• Go barefoot as much as possible especially on soft surfaces. This reduces pressure on the big toe.
• Buy custom-made shoes if your doctor advises it. Shoes can be designed to help properly position the big toe.
• Ask your doctor about special bunion pads and dressings available by prescription to protect your toes from shoe pressure. You can also buy bunion pads at the drugstore.
• Elevate your foot and ice your big toeif the bunion is red and sore. Put the ice on for 20 minutes,every hour, until the bunion feels less painful. Do not apply ice directly; always use an ice pack, ice bag or compress.
• Visit your Physio for an orthotic prescription to correct your foot function.
• If the pain is persistent and worsening with time, consult your doctor about medication and the possibility of bunion surgery to correct foot deformities.

2. Hammertoe

ms are acquired, and shoes or stockings which cramp the toes may be a factor. Hammertoe is a contracture (bending) of one or both joints of the second, third, fourth, or fifth (little) toes. This abnormal bending can put pressure on the toe when wearing shoes, causing problems to develop.

Hammertoes usually start out as mild deformities and get progressively worse over time. In the earlier stages, hammertoes are flexible and the symptoms can often be managed with non-invasive measures. But if left untreated, hammertoes can become more rigid and will not respond to non-surgical treatment.

Because of the progressive nature of hammertoes, they should receive early attention. Hammertoes never get better without some kind of intervention.

A number of non-surgical measures can be undertaken:

• Padding corns and calluses.
• Changes in footwear. Avoid shoes with pointed toes, shoes that are too short, or shoes with high heels – conditions that can force your toe against the front of the shoe. Instead, choose comfortable shoes with a deep, roomy toe box and heels no higher than 5 cm.
• Orthotic devices. A custom orthotic device placed in your shoe may help control the muscle/tendon imbalance.
• Injection therapy. Corticosteroidinjections are sometimes used to ease pain and inflammation caused by hammertoe.
• Medications. Oral nonsteroidal anti-inflammatory drugs (NSAIDs) may be recommended to reduce pain and inflammation.
• Splinting/strapping. Splints or small straps may be applied by the surgeon to realign the bent toe.
• In some cases, usually when the hammertoe has become more rigid and painful, or when an open sore has developed, surgery is needed.

3. Osteoarthritis

Osteoarthritis is the wear-and-tear condition that many of us develop as we age. Our joints simply get worn-out. This condition often affects the joints in the feet. Some of the factors that further the odds of developing osteoarthritis in your feet are: age, trauma or injury to the joints in your feet, obesity, cystic changes, joint narrowing, bone spurs and cartilage destruction.

• Exercise. Regular exercise such as walking and strength training helps to strengthen the muscles around your joints and potentially stimulate cartilage growth.
• Diet. Vitamin D and calcium are recommended for maintaining strong bones. The recommended daily dose of calcium is 1000-1200mg and an appropriate dose of vitamin D is 400 IU each day.
• Heat. Hot soaks and paraffin application may help to relieve your pain.
• Orthotic devices. These are used to improve the function and mobility of your joints or to support, align, prevent or correct problems. Splints or braces may also be useful to realign and redistribute your body weight.
• Over the counter medications. Non-steroidal anti-inflammatory drugs (NSAIDS) help to alleviate your arthritic pain and inflammation. Glucosamine and chondroitin are natural substances found in our joints. When taken in tablet form, they can slow the progression of osteoarthritis and act as anti-inflammatory agents.

4. Poor Circulation

Poor circulation can cause some very unpleasant symptoms.  Your feet are the "outer reaches" of your circulatory system—so cold temperatures, pressure, inactivity or smoking can restrict the circulation of blood to them. The signs of poor circulation are persistent, unusual feelings of cold, numbness, tingling, burning or fatigue in your feet and legs. Other symptoms may include discolouration, dry skin, absence of hair on your feet or legs, or cramping or tightness in your leg muscles when walking. Poor circulation is most commonly caused by a progressive blocking of the arteries in your leg (athersclerosis). Diabetics are more likely to develop poor circulation to the feet. Other risk factors for developing poor circulation include a lack of physical activity, smoking, high blood pressure and high cholesterol.

Treatment for Poor Circulation

• See your Doctor to identify the cause so that treatment can be arranged. That way there is less potential to damage to your circulatory system.
• Elevate your legs while lying down and sitting--- several times a day.
• Use a TENS machine ---a medical device designed to stimulate muscle contractions and improve blood circulation.
• Reduce salt intake. Change to a Celtic sea salt but limit your salt intake to ¼ teaspoon a day (unless you are sweating a lot).
• Increase your daily activity. Exercise your legs to help pump fluid from your legs back to your heart.
• Medication. Talk to your doctor to find out about possible medications or complimentary therapies which may be helpful for you.
• Maintain a healthy weight   If you are overweight, aim to lose weight slowly and eat a healthy balanced diet.

Special Foot Care for Diabetics

Diabetes can affect your blood circulation. It can also lessen the feeling in your feet. Therefore Diabetics are especially vulnerable to foot problems. People with diabetes should be sure to keep their feet warm, to wear non-restrictive shoes, and to always wear shoes in order to protect the feet. Checking daily for redness, cuts and cracks can prevent them from developing into a more serious problem.

If you have diabetes, see your doctor about even the most simple foot problems. Avoid cutting corns or calluses and using any remedy containing salicylic acid (an ingredient listed on labels of certain corn remedies, with a warning against its use by diabetics). Trim toenails carefully to avoid breaking the skin or producing an ingrown toenail.

Salt is a vital substance for the survival of all living creatures, particularly humans. Water and salt regulate the water content of your body. Water itself regulates the water content of the interior of the cells by working its way into all of the cells it reaches. It has to get there to cleanse and extract the toxic wastes of cell metabolisms. Salt forces some water to stay outside the cells ---balancing the amount of water outside the cells. There are two ‘oceans’ of water in the body; one ‘ocean’ is held inside the cells of the body, and the other ‘ocean’ is held outside the cells. When water is available to get inside the cells freely, it is filtered from the outside salty ‘ocean’ and injected into the cells which are being overworked despite their water shortage. This is the reason why in severe dehydration we develop peripheral oedema and retain water when we don’t drink enough water. The brain commands an increase in salt and water retention by the kidneys. 


Initially, the process of water filtration and its delivery into the cells is more efficient at night when your body is horizontal. In this position, the collected fluid, which mostly pools in your legs, does not have to fight the force of gravity to get into your circulation. If reliance of this process of hydration of some cells continues for long, your lungs begin to get waterlogged at night and breathing becomes difficult. You will need more pillows to sit upright to sleep. This condition is the consequence of dehydration. However, you have to be careful not to overload your system by drinking too much water. Increases in water intake should be slow and spread out until your urine production begins to increase at the same rate at which you drink water.

Good health depends on a most delicate balance between the volume of these oceans, and this balance is achieved by salt – preferably sea salt.


We often hear bad press about salt, and indeed table salt which is refined, is not the ideal form of salt for our bodies.  What our bodies really need is natural pure salt.  Taking the wrong type of salt can be detrimental to our health. 

In fact, without the right kind of salt, your body can encounter many different problems.  Is it any wonder then, by eating table salt, your body is actually being deprived of the real salt and minerals?  Here's only a small list of what can happen when your body lacks proper salt:
    •    High blood pressure
    •    Accelerated ageing cellular degeneration
    •    Respiratory and blood sugar problems
    •    Liver failure, kidney problems, adrenal exhaustion
    •    Heart muscles tire and lacerate

Refers to naturally moist salt harvested from the Atlantic seawater off the coast of Brittany, France.  This type of salt is harvested using the Celtic method of wooden rakes allowing no metal to touch the salt.

It is naturally air and sun-dried in clay ponds and gathered with wooden tools to preserve its living enzymes.  Because it is unrefined, it contains all of the 84 beneficial live elements found in sea water, with no chemical and preservatives nor any other additives.

Minerals and Trace Elements Found in Celtic Sea Salt

Among the live minerals and trace elements found in Celtic sea salt are iodine, iron, calcium, magnesium, manganese, potassium and zinc.  The 84 trace minerals provide the necessary nutrients and protect your body from the harshness of sodium chloride which we consume from commercial salt.
 
The appropriate magnesium content ensures that unused sodium is quickly and completely eliminated from your body through your kidneys---to prevent harm. 

Water is one of the most essential components of your body. Water regulates your body temperature, cushions and protects your vital organs, and aids your digestive system. It comprises 75% of all of your muscle tissue and about 10 % of all of your fatty tissue and also acts within each and every cell in your body to transport nutrients and dispel waste.  Because water constitutes more than half of the composition of your entire body, it is impossible to sustain life for more than  a maximum of 7 days without it.

Necessary to the healthy function of all of your internal organs, water must be consumed to replace the amount lost each day during basic activities. It is recommended that women consume 2 litres daily and men consume 3 litres. This consumption can be through various beverages (80%) or in food (20%). Active people need even more, particularly if they’re exercising in hot weather. You can meet your body’s water needs over the course of a day through a variety of fluids and foods including juices, healthy smoothies, tea,  soups, fruits and vegetables however, the most efficient  commodity is of course WATER.

In one hour of exercise your body can lose more than 1 litre of water, depending on exercise intensity and air temperature. If there is not enough water for your body to cool itself through perspiration, you will enter into a state of dehydration.

In a dehydrated state your body is unable to cool itself efficiently, leading to heat exhaustion and possibly heat stroke. Without an adequate supply of water your body will lack energy and you may develop muscle cramps and headaches. 

To prevent dehydration, you must drink before, during and after any form of exercise and more importantly, consistently throughout the day.
Don’t wait for signs of thirst to appear. Thirst is a signal that your body is already dehydrated. It is important to drink more than thirst demands and to continue to drink throughout the day. You don’t have to carry a bottle of water with you but you should at least have a strategy whereby you drink something like a glass of water every time you leave your house or maybe a half a glass every time you get up from your chair.

One way to check your hydration level is to monitor your urine. It should be plentiful and pale yellow unless you are taking supplements or medications, which will darken the colour for several hours after consumption. If you have a good understanding of the state of your body’s functioning, you will know if you have entered into a state of dehydration. However, don’t wait for signs to appear as it will mean that you have already done some damage!

As you may know, the various tissues and organs of your body are composed of between 75% and 95% water. For example, your brain is made up of 90% water!

This water is used as a way of transporting nutrients and other substances throughout your body. The splitting of the water molecule is one of the ways which your body creates energy in the form of ATP for organic functions.

Transmission of nerve impulses and neurotransmitters is heavily dependent on water. Water also holds the cell membranes together allowing greater efficiency of proteins and enzymes.

Every 24 hours your body recycles the equivalent of 40,000 glasses of water to maintain your normal physiological functions. Within this process, your body becomes short of about 6-10 glasses of water every day. This deficit must be supplied to the body each day. Your body needs upwards of half its weight in grams of water per day - a minimum of 8 glasses.

As far as your body’s chemistry is concerned, water and fluid are two different things. Coffee, tea, soft drinks, alcohol and milk all act differently from water and are not necessarily hydrating. Also, caffeine and caffeine-like substances can ultimately dehydrate your body as they cause you to urinate more than the volume of the water contained in the beverage.
Alcohol causes your kidneys to flush out water and is thus ultimately dehydrating.

Beverages are not the only way of hydrating your body. Foods are also responsible for this essential process. Foods can be divided up into two basic groups regarding their hydrating qualities. The first group is made up of concentrated foods and this includes all proteins, fats and starches. Examples of concentrated foods are bread, meat, cheese, fish, eggs, tofu, pasta, nuts, seeds and beans.

The second food group is watery foods such as fruit and vegetables. Clearly they vary in the amount of water they contain. Fruit like watermelon has a much greater percentage of water in it than an apple. Likewise a squash has more water in it than a potato.
It has been suggested by some nutritionists that the ideal proportion of watery foods to concentrated foods should be 80% watery foods to 20% concentrated foods. Even if you were to narrow this margin considerably to 60% watery foods to 40% concentrated foods it is still drastically different from a typical Australian diet.

Fresh air is free! Be greedy as you take in as much as you can with each breath!

The Importance of Good Lymphatic Drainage

What is the Lymphatic System?

The lymphatic system is one of the most vital systems in the body and it is essential for good health. It is a vital network of vessels and nodes responsible for regulating fluids, distributing proteins and filtering out poisons in the fluid between the cells. Fluids (lymph) are drained from your tissues and emptied back into your bloodstream.

The main roles of the lymphatic system include managing the fluid levels in your body, filtering out bacteria and housing white blood cells. Lymph is filtered through your spleen, thymus and lymph nodes before being emptied into the blood.

What is Lymph?

Lymph is found between the cells in your body. It enters the lymph vessels by filtration through pores in the walls of capillaries.

The lymph then travels to at least one lymph node before emptying ultimately into your right or the left subclavian vein in your neck, where it mixes back with blood.

What is the purpose of Lymph?

The purpose of lymph is to bathe the cells with water and nutrients.

How does Lymph form?

Blood vessels tend to seep fluid into surrounding tissue. The lymphatic system drains off any extra fluid to stop the tissues from puffing up. The feet in particular are prone to puffiness due to the fact that the lymphatic drainage system is working against gravity and the legs are mostly down.

What are Lymph nodes?

Lymph nodes are found at various points around your body, including your throat, armpits, chest, abdomen and groin. All lie close to arteries. Bacteria picked up from the tissues by the lymph are trapped in the lymph node. White blood cells called lymphocytes can then attack and kill the bacteria. This is why your lymph nodes tend to swell if you have an infection. Viruses and cancer cells are also trapped by lymph nodes.


Where are my Lymph Nodes?

While the lymphatic system extends all over your entire body, there are regions where lymph nodes are concentrated and act as ‘debris collection centres’. They are located in the collarbone region; the armpit region; and in the groin region of your body.

Where are my Lymphatic Vessels?

Lymphatic vessels criss-cross your entire body, except for the central nervous system. Some lymphatic vessels have valves (similar to the valves in veins), which stop the lymph from running back the wrong way.

How does the Lymph move around my Body?

The lymphatic system is not a closed system and the movement of the lymph fluid is due to functions such as peristalsis, valves, and the milking action of skeletal muscles. Lymph fluid only ever travels in one direction.

As the lymph fluid moves through your body, it collects waste products and toxins and disposes of them through your bladder, bowel, lungs, and skin. The lymphatic system is vital for both detoxification and for your immune system.  If it is not working properly, then a wide range of illnesses can develop.

After lymph flushes through your system, sucking and collecting all of the pollutants, it flows through these regions to allocated channels for cleansing/metabolism (liver) or filtering/excretion (kidneys). If an area of tissue becomes infected, the lymph transports germs and tissue chemicals to the adjacent lymph nodes, which react by producing cells, which are released into the circulation to fight the infection.

When you have a sore throat and get swollen glands (lymph nodes) on the sides of your neck, this is a signal that the lymphatic system has been activated to fight the infection. When a cancer is present in the tissues, it can be transported to the lymph nodes. That's why doctors often check lymph nodes for the presence of cancer cells.

What happens if my Lymphatic Drainage is not working properly?

Signs that the lymphatic system is not functioning properly include swelling, swollen glands, a tendency for infections or viruses, recurring tonsillitis or sore throats, skin lesions and constipation.

Some common problems associated with lymphatic drainage include:

                           Glandular Fever--symptoms include tender lymph nodes

                           Hodgkin’s Disease--a cancer of the lymphatic system

                          Oedema--swelling caused by too much fluid in the tissues

                          Tonsillitis--infection of the tonsils in the throat

Things to remember:

1.     The lymphatic system maintains fluid levels in your body.

2.    Bacteria and other microbes are taken up by the lymph and delivered to the lymph nodes for destruction.

3.    The spleen and thymus are organs, which filter your blood.

4.    Unlike the cardiovascular system, the lymphatic system is not closed and has no central pump. Lymph transport, therefore, is slow and sporadic, relying upon muscular contractions.

5.     Lymph, which enters the lymph vessels from the interstitial space usually, does not flow backwards along the vessels because of the presence of valves. However, if excessive hydrostatic pressure develops within the lymph vessels, some fluid can leak back into the interstitial space and contribute to the formation of oedema.( puffiness around the ankles)

What can I do to improve my Lymphatic Drainage?

 

You have to move!

Exercise is vital for a healthy lymphatic system. Regular exercise creates vigorous motion in your body and this is necessary for stimulating waste disposal and the flow of lymphatic fluid.

The more you move, the livelier your lymphatic system will become. An added benefit is that exercise makes you breathe more rapidly and more deeply.

There are some great leg exercises in the kit especially for lymphatic drainage.

Breathe efficiently!

You should breathe using your diaphragm. Other than circulating more oxygen to your tissues, deep, diaphragmatic breathing helps in the circulation of lymph fluid. When you breathe efficiently using your diaphragm, you are actually massaging your abdominal organs and lymphatic vessels so that the lymph fluid can flow generously.

Put your feet up!

Putting your feet up after a long day is for a reason! You are draining the lymph, which has collected there as a result of spending so much time on your feet. Spending some time during the day with your feet up is a good idea so that you don’t get the build up at the end of the day.

Drink plenty of water!

Lastly, remember to drink plenty of fresh, filtered water to keep your body optimally hydrated and to help your kidneys flush out toxins.

Consult your physiotherapist!

If you still have symptoms of a sluggish lymphatic system then you might need to consult your physiotherapist about having some lymphatic drainage.

 

Summing up

You can see why the human body needs to move and why we all need to understand what this amazingly well organized system does. It is an extraordinarily well-designed defence system against infection, viruses, bacteria, fungi, and disease. When the lymphatic system is working well and not overloaded, your health is maintained with nature's own detoxification design. However, if the lymphatic system is sluggish and there is too much waste, a blockage in the lymphatic network happens, leading to symptoms like chronic fatigue, water retention, skin conditions, infections, ear or balance problems, arthritis, headaches, excessive sweating, obesity etc.

 

 

Progressive Resistance Strength Training

As we age, we generally lose muscle strength and bulk. This reduction in muscle strength and associated weakness means that as we become older we are more likely to have problems carrying out our daily activities and are more likely to fall. This can lead to losing our functional independence. None of us want this!

Progressive Resistance Training (PRT) is a type of exercise where participants exercise their muscles against some type of resistance, which is progressively increased as their strength improves. The exercise is usually conducted 2-3 times a week at a  moderate intensity by using exercise machines, free weights, or elastic bands.

Research indicates that this form of strength training can benefit people with various medical conditions, particularly Type 2 Diabetes, Heart Disease, Osteoporosis, and Hypertension and is an important aid to preventing falls. Psychological and social benefits from strength training have also been identified. This evidence has contributed to a recent rapid growth in strength training programs for the over 50’s throughout Australia.

As we all know, only too well, the ageing process has many physical consequences, including decreased resting metabolism, decreasing muscle strength and decreasing bone density as well as loss of muscle mass, impaired balance and increased body fat. Anecdotally, the two most problematic consequences are muscle mass loss and rapid body fat increase. In adulthood, the average basal metabolic rate (BMR) declines 2 - 3 % per decade. Increased body fat is typically the result of declining metabolic rate, muscle mass loss and lowered physical activity level. Limiting muscle mass loss and increasing BMR are the most powerful benefits of participating in a regular resistance-training program.

 

How will my muscles respond to exercise?

 

Significant declines in muscle mass, close to 50%, occur between the ages of 20 and 90. The decline is most dramatic in Type II (fast-twitch) muscle fibres.

 

Skeletal muscle is made up of bundles of individual muscle fibres, called myocytes. Each myocyte contains many myofibrils, which are strands of proteins, which can grab on to each other and pull. This shortens the muscle and causes a muscle contraction. Muscle fibres can be categorized into two main types: slow twitch (Type I) muscle fibres and fast twitch (Type II) muscle fibres. These distinctions influence how muscles respond to training and physical activity, and each fibre type is unique in its ability to contract in a certain way. Human muscles contain a genetically determined mixture of both slow and fast fibre types. On average, we have about 50 % slow twitch and 50 % fast twitch fibres in most of the muscles used for movement. Type 1 fibres are more efficient at using oxygen to generate more fuel for continuous, extended muscle contractions over a long time. They fire more slowly than Type 11 fibres and can go for a long time before they fatigue.  Type 11 fibres are much better at generating short bursts of strength or speed than slow muscles, however, they fatigue more rapidly. Fast twitch fibres generally produce the same amount of force per contraction as slow twitch fibres, but they get their name because they are able to fire more rapidly.

 

An approximate 30% decline in strength occurs between the ages of 50 and 70, which can be directly attributed to Type II muscle fibre atrophy. These types of changes are typical in sedentary individuals.

 

Surely I am too old to be doing Resistance Training!

 

Now is the time to start! It is never too late.

 

Interestingly, several studies demonstrate that when provided with adequate training stimuli, older individuals show similar or even greater strength gains than younger individuals. In a relatively short amount of time (i.e., 2 - 3 months) increases in strength levels can double or triple. Moderate progressive resistance training appears to have a profound anabolic (protein stimulating) effect in older adults and, in combination with additional high protein food intake, can result in muscle growth. Sufficient dietary protein intake is needed to facilitate muscular maintenance and growth, which is often lacking in older adults.

 

How will Resistance Training affect my Bone Density?

 

Muscle mass loss may also contribute to bone density reduction. For this reason, the importance of employing strength training as a means of preserving as well as increasing muscle mass and strength in sedentary older individuals should be realized. The combination of losses of muscle mass and bone density greatly increase the risk of falling---a major health concern among the older population. However, exercises, which improve strength, balance and coordination, reduce the risk of falls and fall-related injuries.

The effects of resistance training can counteract typical age-related declines in bone health by maintaining or increasing bone mineral density and total bone mineral content. Strength training also improves balance and physical activity levels, which can dramatically reduce the risk of fractures in people with osteoporosis.

I have Arthritis. How can it help me?

Regular exercise and progressive strength training can provide positive improvements in measures of pain, disability and physical performance in individuals afflicted with osteoarthritis. These changes are greater than the traditional pharmacological or nutritional practices.

It is important never to exercise when you have acute inflammation in your joints. However, once the inflammation has subsided, exercise will help substantially. Exercising in warm water is always good when you have painful joints and you can add resistance in the water.

Consult your GP.

With increasing age and varying fitness levels, it is important for individuals to consult their General Practitioners prior to beginning or resuming an exercise program. Once clearance has been authorized, it is imperative to receive proper instruction from a Physiotherapist. In many instances, using tubing or one's own body weight can be sufficient when starting out. Machines also serve as excellent starting points for beginners and allow for an accelerated learning curve but supervision will be required for some time at the outset.

How do I go about starting a Progressive Resistance Program?

Once a base of muscular skill, strength and coordination has been established, gradual progressions in weight and repetitions should be made on a regular basis to maintain muscle growth. Multi-joint exercises are preferred since they assist in the development of muscular fitness and strength. Where possible, exercises should be performed in a standing position due to the added benefits of working against gravity on bone density.

·      To allow adequate physiological adaptation, it is important to engage in a minimum of 2 resistance-training sessions per week.

·       All exercises should be performed through a pain free range of motion. As these adaptations occur, the exerciser's range of motion and flexibility will gradually improve.

·      Large muscle groups should be worked before progressing to smaller muscle groups.

·      Start with lighter weights and higher repetitions (i.e., 1 to 2 sets of 10 to 15 reps). If any exercise causes unusual or extended periods of pain, it should be discontinued until its source has been identified.

·      Personal Trainers are encouraged to consult a Physiotherapist to get advice on appropriate exercises for individuals with a chronic disease or disability.

What are the Potential Benefits of Resistance Training?

·      Increased number of Type II (fast-twitch) muscle fibres

·      Increased strength of connective tissues (e.g., tendons, ligaments, fascia)

·      Increased motor skill performance

·      Increased lean body weight (muscle)

·      Increased bone mass and density

·      Decreased % body fat

·      Increased balance, flexibility, strength & coordination.

Resistance Training Guidelines

·      Obtain a GP's approval before starting or resuming an exercise program.

·      Do not exercise on an empty stomach.

·      Drink plenty of water before, during and after training.

·      Use extended warm-up and cool-down periods (i.e., 5 to 10 minutes).

·      Always practise controlled diaphragmatic breathing while lifting weights.

·      All movements should be controlled and carried through a complete pain free range of motion.

·      Augment your strength training with cardiovascular exercise to increase your endurance. (This could be swimming, walking or riding a stationary bicycle. )

·      Exercise at an intensity for which it is difficult, but not impossible, to talk, and try to maintain the activity for 30 minutes.

·      Follow a nutritious diet. Base your meals on whole grains, low-fat protein, fresh fruits, vegetables, nuts, pulses and seeds. 

·      Exercising will increase your water requirements; so don't wait until you're thirsty to have a drink. Aim for at least 6 glasses per day.

Methods to Achieve Resistance Training Overload and Progress

·      Increase resistance or weight

·      Increase number of repetitions

·      Increase sets

·      Decrease the rest period between sets or exercises

 

          How can I do this safely?

·      Consult your GP.

·      Visit your Actively Ageing Preferred Provider Physio and embark on a monitored Progressive resistance Training Exercise Regime.

·      You should enrol in an Actively Ageing Course to learn about core stability, diaphragmatic breathing and how to maintain an optimal posture throughout your exercise regime.

·      Keep a clear record of your progress in your Actively Ageing Workbook.

·      Most of all enjoy your program and ask your Physio to vary it every 2 months or so to keep your interest!

Try to do a crossword puzzle every day and if you are finding them easy, try doing a cryptic one. It is great way to keep your brain cells growing!