Saturday, April 19, 2008

Combat Pain with Exercise


ScienceDaily (Apr. 17, 2008)

A recent study published in Arthritis Care and Research journal concluded that regular exercise, specifically the Arthritis Foundation Exercise Program, is an effective course in significantly improving and managing arthritis pain.

The in-depth study looked at the effectiveness of the Arthritis Foundation Exercise Program, developed in 1987 to reduce pain and stiffness by keeping joints flexible and muscles strong. Key findings of the study include participants reporting a decrease in pain and fatigue, an increase in upper and lower extremity function, and an increase in strength after participating in the basic, eight-week exercise program. Also, participants who continued the exercise program independently, beyond eight weeks, sustained improvement in reduced stiffness.
“The study showed that the exercise program is suitable for every fitness level, even inactive older individuals,” said author of the study Leigh Callahan, Ph.D., Thurston Arthritis Research Center, University of North Carolina at Chapel Hill. “Many people believe the myth that exercise exacerbates their symptoms. The truth revealed in the study is that symptoms improved with exercise.”
The basic eight-week Arthritis Foundation Exercise Program consists of low-impact routines with gentle range-of-motion movements that can be done while sitting or standing.
“Even minor lifestyle changes like taking a 10-minute walk three times a day can reduce the impact of arthritis on a person’s daily activities and help to prevent developing more painful arthritis,” explains Patience White, M.D., chief public health officer of the Arthritis Foundation. “Physical activity can actually reduce pain naturally and decrease dependence on pain medications.”

The objective of the study was to evaluate the basic eight-week Arthritis Foundation Exercise Program for improvements in symptoms, functioning, level of physical activity and psychosocial outcomes. A total of 346 individuals with self-reported arthritis from 18 sites participated in a randomized controlled trial. The eight-week exercise program consisted of exercise twice weekly for one hour. The study participants had a mean age of 70 years (ranging from 32 to 94 years old), 90 percent were female, 75 percent were white and 60 percent had more than a high school degree.
Adapted from materials provided by Arthritis Foundation.


Dr. Zach's Comments:

Physical activity is an essential ingredient to life. In fact, it should be looked at as a nutrient your body absolutely needs to be truly healthy, and just like any essential nutrient, your body will suffer if you do not get it.

Our bodies are designed for activity, but unfortunately here in America we are not. Over 40% of America leads a sedentary lifestyle, which is defined as less than one hour of activity per month (that includes walking), and over 75% of America gets less than the recommended 30 minutes of exercise per day. It's no wonder why more than 2/3 of Americans are overweight, more than 1/3 of us are clinically obese, and our health care costs are skyrocketing.

The truth is, we don't take care of the bodies our creator endowed us with. So what can you do to prevent becoming one of these statistics? First, believe that you can. You can be outrageously healthy. You can prevent diseases like cancer, diabetes, heart disease, and Alzheimer's. You can lose weight. You can lead a purposeful, energetic life. Once you realize these things are possible, then you will take the appropriate action steps to see it happen. Learn more about living a healthy lifestyle. Implement the things you learn into your daily routine. And don't forget, YOU'RE NOT ALONE! Seek out friends and health care providers who can help you along the way!

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