One way to help prevent osteoarthritis and even osteoporosis is to perform jumping exercises that impact the joints. This was found to be especially true in postmenopausal women with the risk of osteoarthritis. Research has found that high-impact jump training improved the cartilage quality and caused the bones to reinforce themselves.
While it seems counter-intuitive the scientific release stated, “…despite mild knee osteoarthritis, a person is allowed and even encouraged to progressively implement high-impact loading exercises to maintain and improve her health and functional ability.”
Tübingen exercise approach – ThüKo approach
Research has shown that the Tübingen exercise approach, a 12-week exercise therapy that breaks down to a 60-90 minute group fitness workout once a week and a 30-40 minute at-home workout twice a week, can help reduce hip pain. The program involves social interaction, strength training, and therapeutic approaches to get results. The exercises they performed were geared towards improving mobility, coordination, and muscle strength. The research group found that the participants had less pain and more mobility in their joints!
The social aspects of the group classes can help keep you motivated and actually keep you on track. This combined with the effectiveness of weight training – both in the class and at-home – can help improve mobility and decrease pain!
Knee osteoarthritis has been found to be one of the main causes of older adult immobility. For instance, climbing stairs sometimes becomes almost impossible. If you are at risk of knee osteoarthritis or already have it, research has found that one way to increase your mobility is by walking at least 6000 steps a day!
The study found that more walking basically equated to a better functioning joint. One of the study authors, Dr. Daniel White said, “Walking is an inexpensive activity and despite the common popular goal of walking 10,000 steps per day, our study finds only 6,000 steps are necessary to realize benefits. We encourage those with or at risk of knee OA [osteoarthritis] to walk at least 3,000 or more steps each day, and ultimately progress to 6,000 steps daily to minimize the risk of developing difficulty with mobility.”
As with all exercise programs – especially if you have a preexisting condition – make sure to consult your physician before beginning, no matter how simple it may seem.
It may seem that the best way to decrease your pain from this debilitating disease is to stay immobile. This might be as far from the truth as possible. Recent research indicates that in many cases, getting mobile and performing weight-bearing exercises may be exactly what you need to reduce pain, improve mobility, and reduce your risk of osteoarthritis!
If you want more exercises and nutrition that can be helpful in reaching your health goals be sure to visit Always Active Athletics: Your #1 Source For At-Home Fitness and Nutrition!