Physical Activity Is Natural Pain Reliever for
Arthritis in Senior Citizens, Boomers
Study says it is possible to manage arthritis pain by
moving more
April 10, 2008 It does not seem to make common
sense to exercise when suffering with joint pain but a recent study
in Arthritis Care and Research concludes that regular exercise is
an effective way to significantly improve and manage arthritis pain.
The study specifically measured results of the Arthritis Foundation
Exercise Program.
This is good news for the aging population of U.S.
baby boomers who want to get back to basics with a natural remedy for
pain, according to the foundation. Arthritis is projected to increase by
40 percent, affecting 67 million Americans, in the next two decades.
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."
Exercising for joint health is different than
exercising for cardio health. People living with arthritis don't have
to sweat to achieve success. 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."
You may need to increase intensity
The program, as designed, however, is not a magic
bullet, according to the authors of the 2007 study.
Our findings indicate that the basic 8-week PACE
program is a safe program for sedentary older individuals with arthritis
to start exercising without exacerbating their symptoms, they write.
In fact, we actually found that symptoms improved in these persons.
As offered two times per week, the program
modestly improves symptoms and strength but does not improve function,
increase exercise endurance, or increase physical activity.
But, they did not find as much improvement as they
wanted and suggested that for more substantial benefits the frequency
and intensity may need to be increased.
And, they added, As with any exercise program, it
appears that individuals need to stay with the program to maintain their
benefits over time.
About the study
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.
About the Arthritis Foundation Exercise Program
The Arthritis Foundation Exercise Program, formerly
known as People with Arthritis Can Exercise (PACE), is a program
developed by the Arthritis Foundation in 1987 to promote self-management
of arthritis through exercise.
The program is offered at basic and advanced
levels, and is available throughout the country in many convenient
community-based settings. A detailed listing of classes in local areas
can be found on the Arthritis Foundation's Web site at
www.arthritis.org.
Arthritis Foundation Exercise Program (AFEP)
(formerly People with Arthritis Can exercise or PACE) is a
community-based recreational exercise program developed by the Arthritis
Foundation. Trained AFEP instructors cover a variety of range-of-motion
and endurance-building activities, relaxation techniques, and health
education topics. All of the exercises can be modified to meet
participant needs. The program's demonstrated benefits include improved
functional ability, decreased depression, and increased confidence in
one's ability to exercise. Classes typically meet two or three times per
week. To find about availability in your area you can check with the
Arthritis Foundation* or
view this map to locate your state arthritis program.
Active Living Everyday (ALED) is a
group-based program developed at the Cooper Institute focused on helping
sedentary people become and stay physically active. Participants (~20/grp)
come together for 1 hour weekly sessions for 20 weeks of classroom
instruction to learn behavioral skills (identifying and overcoming
barriers, setting goals, creating an action plan) needed to become more
physically active. A variety of moderate and vigorous physical
activities are discussed in the program, giving the background for
individuals to make their personal decisions about type, form,
frequency, intensity and dose. Participants do their actual activity
outside of the group setting. Facilitators (instructors) that teach the
course are trained and certified. A participant book is used in
conjunction with the course.
http://www.activeliving.info/.*
Arthritis Foundation Aquatic Program (AFAP)
is a water exercise program created by the Arthritis Foundation for
people with arthritis and related conditions. The classes are conducted
by a trained instructor and are designed to improve flexibility, joint
range of motion, endurance, strength, and daily function and to decrease
pain. The aquatics classes include joint range of motion, stretching,
breathing, and light aerobic activities. The classes typically meet two
or three times per week for one hour. To find out about availability in
your area you can check with the
Arthritis Foundation* or
view this map to locate your state arthritis program.
EnhanceFitness (EF) EnhanceFitness
(formerly Lifetime Fitness) is an evidence-based, community-delivered
exercise program proven to increase strength, boost activity levels and
elevate mood. Certified EF instructors offer a program that focuses on
stretching, flexibility, balance, low impact aerobics, and strength
training exercises. Typically classes meet three times a week for one
hour. To find out about availability in your area you can check with
your state arthritis program.
Use this map to locate your state arthritis program.
The Arthritis Foundation is the leading health
organization addressing the needs of some 46 million Americans living
with arthritis, the nation's most common cause of disability. Founded
in 1948, with headquarters in Atlanta, the Arthritis Foundation has
multiple service points located throughout the country.
The Arthritis Foundation is the largest private,
not-for-profit contributor to arthritis research in the world, funding
more than $400 million in research grants since 1948. Celebrating its
60th anniversary this year, the foundation helps individuals take
control of arthritis by providing public health education; pursuing
public policy and legislation; and conducting evidence-based programs to
improve the quality of life for those living with arthritis.
Information is available 24 hours a day, seven days a week at
1-800-283-7800 or
www.arthritis.org.
Keep up with the latest news for senior citizens, baby
boomers
April 10, 2008 It does not seem to make common
sense to exercise when suffering with joint pain but a recent study
in Arthritis Care and Research concludes that regular exercise is
an effective way to significantly improve and manage arthritis pain.
The study specifically measured results of the Arthritis Foundation
Exercise Program.
About the Arthritis Foundation Exercise Program