Last issue:
WHAT IS ARTHRITIS?

This issue:
IS OSTEOARTHRITIS REALLY CAUSED BY "WEAR AND TEAR"?
WHAT HAPPENS WHEN YOU DON'T MOVE ENOUGH?
WHAT TYPE OF EXERCISE IS BEST?

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IS OSTEOARTHRITIS REALLY CAUSED BY "WEAR AND TEAR"?

Many researchers speculate that it's not overuse that contributes to
osteoarthritis, but rather *lack* of use. A sedentary lifestyle
gradually reduces joint range-of-motion. This lack of movement is
not the sole cause of arthritis, but there is increasing evidence
that when joint and muscle groups are not moved, they athropy. This
resulting weakness makes joints even more unstable and everyday
activities even more painful. The right type of exercise wil keep
you flexible and will lubricate the joints and strengthen the
muscles, tendons, and ligaments that help support the joint
structures.


WHAT HAPPENS WHEN YOU DON'T MOVE ENOUGH?

If you're mostly sedentary and do not exercise, your joints become
stiff and your muscles smaller and weaker. People with a painful
joint often keep it in a bent position because it feels better that
way. But pretty soon, the joint can become locked, and loss of
function and deformity can result.

"Regular exercise helps keep joints flexible, helps build and
preserve muscle strength, and helps protect joints from further
stress." -Arthritis Basic Facts, Arthritis Foundation


WHAT TYPE OF EXERCISE IS BEST?

Exercises emphasizing range of motion, strength, and endurance can
lessen the effects of arthritis and may help prevent the onset of
the disease. These are the three type of activity we recommend in
all programs in the book. Specifically:

* RANGE OF MOTION is best improved by stretching. If you have
arthritis, try to move all affected joints through a full range of
motion daily. To customize a stretching program, consult with your
health professional.

* STRENGTH of joints and muscles can be improved by calesthenics or
by doing *resistance exercises* with rubber bands. Strengthening the
surrounding muscles will support and stabilize the arthritic joint.
If your arthritis is not severe, you may even be able to do some
light weight training, so long as you do not experience pain; but
you need to be very careful here. Ask your doctor first. A doctor
who believes in exercise for arthritis sufferers can help you choose
the exerises best suited to your condition.

* ENDURANCE activities, especially low-intensity *aerobic exercise*,
can be of great benefit. High-impact activities, like running and
aerobic dance, should generally be avoided, especially for those in
advance stages of the disease, but vigorous cardiovascular training
is encouraged when possible. Exercise bikes, rowing, and cross-
country ski machines, as well as swimming and other water exercise
(especially in warm water) all put less stress on your joints, since
your weight is supported. Walking is another good activity, if it
doesn't cause undue pain.

Running doesn't accelerate arthritis Several studies on acive
people, including runners, show their chance of developing arthritis
is the same as in sedentary people. Exercise is good for joints, and
even the pounding from years of running doesn't increase arthritis
risk. A recent study at the Univerity of California Medical chool,
San Francisco, and Stanford University goes even further: Running
doesn't even increase the rate of knee deterioration in runners who
have arthritis.


Next issue:

ISN'T REPEATED STRESS ON THE JOINTS HARMFUL?
CUSHION THE IMPACT, LIGHTEN THE LOAD
WARM UP AND STRETCH
PROGRESS MAY BE SLOW
RECOMMENDED READING


* Information taken from GETTING IN SHAPE: Workout
programs for men and women - Bob Anderson, Ed Burke,
and Bill Pearl