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Strength Training For People With Arthritis

There Are Numerous Benefits To Strength Training

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Updated May 30, 2006

Why Strength Training?

While aerobic exercise has many excellent health benefits such as maintaining the heart and lungs and increasing cardiovascular fitness - it does not make your muscles strong - strength training does.

  • Strengthening exercises can help keep or increase muscle strength.
  • Strong muscles help support and protect joints affected by arthritis.
  • Health Benefits Of Strength Training

    Research has shown that strengthening exercises are both safe and effective for women and men of all ages, including those who are not in perfect health.

    Strength training can help reduce the symptoms of numerous diseases and chronic conditions, among them:

    Strength training, particularly in conjunction with regular aerobic exercise, can also have a profound impact on a person's mental and emotional health.

  • How To Exercise When You Have Arthritis
  • Exercise: Essential Treatment For Arthritis
  • Arthritis Relief

    Tufts University completed a strength-training program with older men and women with moderate to severe knee osteoarthritis. Study results showed that strength training:

    • decreased pain by 43%
    • increased muscle strength
    • improved physical performance
    • improved signs and symptoms of the disease
    • decreased disability

  • Guide To Arthritis Pain
  • Step-by-Step: The Cause of Knee Pain
  • The effectiveness of strength training to ease the pain of osteoarthritis was just as potent, if not more potent, as medications.

    Similar effects of strength training have been seen in patients with rheumatoid arthritis.

  • The Pain Relief Quiz
  • The Pain Quiz: Acute Vs Chronic Pain
  • Reduce Slips and Falls

    As people age, poor balance and flexibility contribute to falls and broken bones. Bone fractures can result in significant disability and sometimes fatal complications.

    Strengthening exercises, when done properly and through the full range of motion, increase a person's flexibility and balance, which decrease the likelihood and severity of falls.

  • How To Prevent Slips and Falls
  • Strengthen Bones

    Post-menopausal women can lose 1-2% of their bone mass annually. Results from a Tufts University study showed that strength training increases bone density and reduces the risk for fractures among women aged 50-70.

  • What You Need To Know About Osteoporosis
  • Osteoporosis Risk Factor Quiz
  • Osteoporosis Screening Quiz
  • Weight Control

    Strength training is crucial to weight control, because individuals who have more muscle mass have a higher metabolic rate. Muscle is active tissue that consumes calories while stored fat uses very little energy. Strength training can provide up to a 15% increase in metabolic rate, which is enormously helpful for weight loss and long-term weight control.

  • What You Need To Know About Weight Control & Arthritis
  • What Makes People With Arthritis Overweight?
  • Glucose Control

    Studies also show that lifestyle changes such as strength training have a profound impact on helping older adults manage their diabetes.

    Healthy State of Mind

    Strength training provides similar improvements in depression as anti-depressant drugs. Strength training also improves self-confidence and self-esteem, which has a strong impact on overall quality of life.

  • What You Need To Know About Depression & Arthritis
  • Improve Sleep

    People who exercise regularly enjoy improved sleep quality.

    • they fall asleep more quickly
    • sleep more deeply
    • awaken less often
    • sleep longer

    Sleep benefits obtained as a result of strength training are comparable to treatment with medication but without the side effects or the expense.

  • What You Need To Know About Sleep & Arthritis
  • Arthritis Patients Need More ZZZZZ's
  • Healthy Heart

    Strength training is also important for cardiac health because heart disease risk is lower when the body is leaner.

    Check With Your Doctor

    Most likely you will be able to participate in strength training; however, this is a decision you must make in consultation with your doctor. Discuss your specific conditions and goals with your doctor so they can make any necessary recommendations. NIAMS suggests, there may be many exercises that are off-limits for people with a particular type of arthritis or when joints are swollen and inflamed. The amount and form of exercise recommended for each individual will vary depending on:

    Start Slow

    It is important to start conservatively and progress slowly. Consider working with a qualified fitness instructor or physical therapist, at least for a few sessions, to make sure your exercise form is correct.

    • Pay attention to your body.
    • Strength training should never cause pain.
    • Feeling good is an indication that you are exercising properly.

    Related Resources

  • Exercise & Arthritis
  • Arthritis & Exercise Quiz
  • Sources: Growing Stronger - Strength Training for Older Adults, CDC; NIH Publication No. 01-4855

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