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Sunday, November 29, 2015
Exercise and Fitness
I have severe rheumatiod arthritis and walk every day for 30 minutes. I don`t like swimming. I also have some joint damage in my hands and feet. I was wondering about using a trampoline. The small ones that I can maybe walk on that and do some other small things. How bad would the tramoline be for my joints?
Walking on a trampoline would help reduce the impact on your joints but may be more boring than walking outside. Always use caution when entering, exiting and walking on a trampoline. The American College of Sports Medicine suggests some of the following recommendations for persons living with arthritis which you might find helpful;
"In a single exercise session, progress from flexibility exercises (affected joints), to neuromuscular muscle function exercises (strength and endurance), to aerobic activities (weight-bearing and/or non-weight bearing)."
"Perform cardiovascular exercise initially in short bouts (10 minutes). Add 5 minutes per session up to 30 minutes and progress with duration versus intensity. Aquatic, walking, and cycling activities are preferred."
"Perform resistance training (free weight, machines, elastic bands, isometrics) using pain threshold as an index of intensity."
"Functional activities (e.g., climbing stairs, sit to stand) should be performed daily."
"Alternate exercise modes or cross-training should be incorporated in the program."
"Avoid exercise during arthritic flare-ups."
"Conditions for exercise termination include unusual or persistent fatigue, increased weakness, decreased range of motion, increased joint swelling, and continuing pain that lasts more than 1 hour after exercise."
"Cardiorespiratory fitness should be performed 3 - 5 days per week, for 20 - 60 minutes using large muscle groups in your target heart rate zone."
"The goal for many arthritis patients are to engage in normal everyday activities without undue fatigue and pain, improve cardiovascular, muscular, and flexibility fitness, enhance functional status, and decrease joint swelling and pain."
I hope this helps answer your question. Have a happy & healthy New Year.
Fitness Center at CARE\Crawley
University of Cincinnati