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NEW YORK (Reuters Health) By Amy Norton
Even a quite modest amount of exercise might be better than none at all when it comes to preventing disability from arthritis, new research suggests.
In a study that followed more than 3,500 U.S. adults with arthritis, researchers found that those who were getting some regular physical activity at the study's start were less likely than their sedentary peers to develop worsening problems with walking, climbing stairs and other daily activities. What's more, exercisers were more likely than inactive adults to show improvements in any mobility problems they had at the outset. The findings are published in the journal Arthritis & Rheumatism in December 2005.
The study included 3,554 adults ages 53 to 63 who had osteoarthritis, the wear-and-tear form of arthritis in which the cartilage cushioning the joints breaks down over time, leading to pain, stiffness and, often, limited mobility. Among older Americans, osteoarthritis is one of the major causes of functional decline -- problems with daily activities like walking short distances, bathing and preparing meals.
The new findings suggest, however, that even modest levels of exercise can help prevent disability from arthritis, or perhaps reverse it in some cases, according to Dr. Joe Feinglass, the study's lead author. Study participants who got some exercise -- but less than 30 minutes per day of moderate activity or less than 20 minutes of vigorous exercise -- were still less likely than inactive arthritis sufferers to show functional decline over time. However, that doesn't mean there's no benefit to getting more exercise, noted Feinglass, a research associate professor at Northwestern University Medical School in Chicago .
He told Reuters Health that he and his colleagues have found, in this same study group, that vigorous exercise lowered the risk of type 2 diabetes -- a major risk factor for such ills as heart attack and stroke -- while modest activity did not. Still, even lower levels of exercise may be enough where arthritis disability is concerned. Other studies, Feinglass said, have found that walking may be a good form of exercise for people with the joint disease.
In their study, he and his colleagues divided participants up into three groups based on their reported leisure-time activities at the start of the study: an inactive group, an insufficiently active group, and a group that got the recommended level of exercise for adults - at least 30 minutes of moderate activity like walking or gardening on most days of the week, or 20 minutes of vigorous exercise like running or swimming.
Overall, adults in this latter group were 41 percent less likely to show functional decline over the next 2 years than their inactive peers were. The risk reduction was almost as great for those who exercised at a less-than-ideal level. "Given the high prevalence of arthritis," Feinglass and his colleagues write, "even modest increases in rates of lifestyle physical activity among older adults could make a substantial contribution to disability-free life expectancy." It is always a good idea, Feinglass noted, for sedentary people with arthritis to consult their doctor before taking up any activity. SOURCE: Arthritis & Rheumatism, December 15, 2005.
The American Heart Association offers the following tips to help you bring more physical activity into your daily life.
At Home
It's convenient, comfortable and safe to work out at home. It allows your children to see you being active, which sets a good example for them. You can combine exercise with other activities, such as watching TV. If you buy exercise equipment, it's a one-time expense and other family members can use it. It's easy to have short bouts of activity several times a day.
- Do housework yourself instead of hiring someone else to do it.
- Work in the garden or mow the grass. Using a riding mower doesn't count! Rake leaves, prune, dig and pick up trash.
- Go out for a short walk before breakfast, after dinner or both! Start with 5-10 minutes and work up to 30 minutes.
- Walk or bike to the corner store instead of driving.
- When walking, pick up the pace from leisurely to brisk. Choose a hilly route. When watching TV, sit up instead of lying on the sofa. Better yet, spend a few minutes pedaling on your stationary bicycle while watching TV. Throw away your video remote control. Instead of asking someone to bring you a drink, get up off the couch and get it yourself.
- Stand up while talking on the telephone.
- Walk the dog.
- Park farther away at the shopping mall and walk the extra distance. Wear your walking shoes and sneak in an extra lap or two around the mall.
Stretch to reach items in high places and squat or bend to look at items at floor level.
- Keep exercise equipment repaired and use it!
At the Office
Most of us have sedentary jobs. Work takes up a significant part of the day. What can you do to increase your physical activity during the work day?
- Brainstorm project ideas with a co-worker while taking a walk.
- Stand while talking on the telephone.
- Walk down the hall to speak with someone rather than using the telephone.
- Take the stairs instead of the elevator. Or get off a few floors early and take the stairs the rest of the way.
- Walk while waiting for the plane at the airport.
- Stay at hotels with fitness centers or swimming pools and use them while on business trips.
- Take along a jump rope in your suitcase when you travel. Jump and do calisthenics in your hotel room.
- Participate in or start a recreation league at your company.
- Form a sports team to raise money for charity events.
- Join a fitness center or Y near your job. Work out before or after work to avoid rush-hour traffic, or drop by for a noon workout.
- Schedule exercise time on your business calendar and treat it as any other important appointment.
- Get off the bus a few blocks early and walk the rest of the way to work or home.
- Walk around your building for a break during the work day or during lunch.
An ounce of prevention is worth a pound of cure. Have you had your prevention today? |
