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©NewYorkPainReliefInstitute.com | 1
©NewYorkPainReliefInstitute.com | 2
Copyright © 2017 NaturalisLabs Pte Ltd.
All rights reserved.
Published by Eric Kelly.
No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any
form or by any means, electronic, mechanical, photocopied, recorded, scanned, or otherwise, except
as permitted under Canadian copyright law, without the prior written permission of the author.
Notes to the Reader:
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and timeliness of the information contained herein, the author and publisher assume no liability
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©NewYorkPainReliefInstitute.com | 3
CONTENT PAGE
INTRODUCTION ............................................................................... 4
WHY EXERCISE IS IMPORTANT ....................................................... 5
HOW TO CHOOSE THE PROPER EXERCISES ................................. 8
TOP 8 EXERCISES TO HELP ARTHRITIS SUFFERERS ....................... 10
TOP 8 EXERCISES TO HELP ARTHRITIS SUFFERERS ....................... 10
CONCLUSION ............................................................................... 14
©NewYorkPainReliefInstitute.com | 4
Introduction
Arthritis is a very common medical condition that causes joint inflammation and stiffness,
often leading to a lot of pain in one or more joints. People of all ages can get arthritis for a
variety of reasons, although it is most commonly seen in older patients who are over 50
years of age. Those who’ve suffered an injury could end up with degenerative arthritis no
matter what age they are. Sometimes you could even get arthritis simply by inheriting it
from your parents. However, this should not deter people from taking the proper
precautions early on in their lives in order to reduce their chances.
And, if you’re someone who already has arthritis, it is never too late to reduce the
symptoms that you’re experiencing. All it takes is for you to become more physically active
by exercising on a regular basis.
You might think exercise is the last thing that you’d want to do when you’re dealing with
arthritis pain. But the truth is that gentle movements are the best medicine for reducing this
pain and relieving most arthritis symptoms. It may seem like a scary concept at first, but
once you actually start a habit of exercise, the pain will get reduced and you’ll even feel less
fatigue than you did before. If you were to go to any physician, they would tell you the same
thing.
This book will introduce you to the importance of exercise, how to choose the right exercise
and the eight best exercises for arthritis sufferers. Once you go through all the material,
consult with your physician and ask them if certain exercises that you read about in this
book are appropriate for you to do. They’ll help give you the motivation to get started if
you’re too scared to try a new exercise routine on your own.
The important thing for you to remember is to do some kind of consistent movement every
day, regardless of how insignificant you think it may be. This is a lesson that will be very
clear by the time you get to the end of this book.
©NewYorkPainReliefInstitute.com | 5
Why Exercise is Important
It is hard enough for people to get the motivation to exercise when they’re not sick or
suffering from a painful medical condition like arthritis. But all too often, sufferers can end
up using their condition as an excuse not to exercise.
For instance, the common reaction for a person suffering from arthritis is to avoid exercise
altogether. They may claim that it’s too painful or uncomfortable for them. What they don’t
realize is that sitting around too much and not moving will actually make their condition
worse, especially if they have osteoarthritis.
The human body was designed to move around throughout most of the day. This includes
stuff like walking, running, hunting, gathering, harvesting, stooping, crouching, and so on.
When people are not performing actions like these which require them to move, their
bodies activate certain mechanisms inside them which prevent starvation and conserve
their remaining energy.
Any bone or muscle which is not actively being used will start wasting away, because the
body will not expend as much energy towards the areas that don’t need it. This is called
atrophy, which is what happens when people who are suffering from osteoarthritis start
reducing the amount of exercise they do.
After a while, their muscles won’t have as much flexibility, tone, or strength as they used to.
As for the joints, their range of motion will become extremely limited as their bones and
cartilage deteriorate. The more you continue to avoid movement, the worse the
osteoarthritis becomes.
One of the many reasons why exercise is so crucial to arthritis sufferers is because it sustains
the health of their joints. Now it is true that ASU, chondroitin sulfates and glucosamine
sulfates can rebuild cartilage and reduce symptoms of osteoarthritis. However, it is still
important for sufferers to keep exercising anyway.
©NewYorkPainReliefInstitute.com | 6
Of course, you’ll probably have to manage your exercise activities carefully to accommodate
your joint problems. Don’t worry, though, because there are numerous exercise routines
available that sufferers can do, no matter which joints are causing them problems. The
important thing is to just conduct any kind of movement, no matter if it’s lifting weights,
biking, swimming, or simply walking. Every little bit of movement goes a long way with
osteoarthritis and it certainly beats being stationary all day.
Exercise fights osteoarthritis in three specific ways:
More Synovial Fluid Flow
Cartilage gets its nourishment and lubrication from synovial fluid. When somebody
exercises, it increases the amount of synovial fluid that flows into and out of the
cartilage. With the flow of synovial fluid constantly moving like this, it will ensure
that the cartilage stays moist, nourished and healthy. Best of all, it reduces the
symptoms of osteoarthritis and slows down its progression.
On the other hand, if a sufferer fails to exercise and move their joints regularly, the
pressure that allows the fluid to flow will not be there. This means the synovial fluid
won’t flow into the cartilage and out of it. As a result, precious nutrients won’t be
getting to the cells of the cartilage. Also, waste products that were produced will not
be eliminated either. So, it is important to exercise in order to nourish the cartilage
cells and remove harmful waste products from there.
Strengthens Support Structures
There are so many benefits that exercise gives to our internal support structures
such as the ligaments, tendons, and muscles. And, of course, the joints will get
increased flexibility, shock absorption, and range of motion. If the ligaments,
tendons, and muscles of the body are strong, then they’ll be able to endure a lot of
the force and pressure placed onto the joints while moving.
Not only that, these structures assist the bones in supporting the overall body as
well. If these support structures are not strong enough to endure this pressure, then
the joints will have a bigger load to bear, which will increase their chances of getting
damaged. For example, someone with weak thigh muscles would likely tear most of
the ligaments in their knees if they tried to walk down the stairs. Weak muscles
mean that your joints won’t be able to absorb the shock of the pressure placed on
them very well.
©NewYorkPainReliefInstitute.com | 7
Better Movement
The biomechanics of the human body represent how well it moves. If the joints and
muscles are functioning smoothly, then you’ll have good biomechanics. This doesn’t
necessarily represent the strength of your muscles and joints, but rather the timing
and coordination that you have when you move. If you have good biomechanics,
then exercise and basic movements will be easy for you.
Have you ever seen a skilled ballerina effortlessly do lots of impressive twirls and
jumps in the air? Due to lots of practice and training, that ballerina enhanced her
biomechanics to the point where she could do difficult jumps and movements
without much difficulty at all. Now, if somebody were to try these difficult jumps
without having good biomechanics, they’d likely injure themselves pretty quickly.
Since ballerinas have good biomechanics, their muscles are able to contract properly
and their joints are able to move at the right time when the demand for movement
is placed on them.
It is important for arthritis sufferers to exercise every single day, even if it’s just for a small
amount of time. All it takes is for you to miss a day or two for your arthritis symptoms to
worsen. Then, you’ll feel less motivated than you did before.
However, everyone should be exercising no matter what their condition may be. You don’t
need to have arthritis to enjoy the many other benefits that exercise can give you. After all,
exercise can help you sleep better, reduce stress, decrease depression, prevent deformities
in the joints, increase relaxation, enhance body composition, increase disease resistance,
improve sensitivity to insulin, decrease diabetes risk, improve balance, improve sexual
performance and sustain a healthy heart.
For those who don’t exercise regularly, they’ll have more problems to deal with besides
arthritis. They’ll end up developing high blood pressure, gaining weight, heart disease, and
diabetes. Recent health studies have indicated that lack of exercise is actually becoming the
second biggest cause of death and disease in the United States, with smoking being the first.
People are living such sedentary lifestyles now by sitting at the computer, playing video
games, driving cars, and working office jobs. So many things we do these days don’t require
any movement, especially as automation technology increases.
That is why it is more crucial than it’s ever been to integrate exercise into your life before
these health risks escalate any further.
©NewYorkPainReliefInstitute.com | 8
How to Choose the Proper Exercises
When we say that it is important to exercise, we mean anything that gets you moving. There
are so many different things that you can do. The one you choose to do will likely depend on
your current physical condition, as well as your overall goal for exercise. For example, if you
suffer from osteoporosis and you’re trying to prevent bone loss, then you’ll want to choose
an exercise which will provide you with the right balance between loading the bones
excessively and loading the bones for osteoporosis prevention.
If you simply load the bones too much then you could end up with more cartilage loss,
which is the onset of osteoarthritis. If you want to sustain the proper bone density in the
bones of your lower body, you could go jogging or do some walking on a surface that’s hard.
However, if you already have osteoarthritis or joint alignment problems, then these
exercises may be too much for you to handle. No matter what joint problems you’re dealing
with, there’s a wide variety of activities that can impact either low joints or high joints. Just
choose the one that best suits your current situation.
For example, if you’re suffering from osteoarthritis in the hips or knees, then you’ll want to
start off doing biking, swimming, or aqua jogging. Once these activities become easier to do,
you can graduate to medium intensity exercises for the lower joints like walking, aerobics,
and weight training. If this ends up going well, then you can finally move on to higher
intensity exercises like jogging, sports and any exercises that require you to twist or jump.
Another factor you can think about when choosing an exercise is how much weight you
want to lose. If you’re trying to shed weight, you’ll need to spend at least an hour per day
performing a moderate cardiovascular exercise. Whatever you do, don’t try sprinting for
minutes thinking that’s going to help you burn off weight quickly. Not only will this increase
your risk of injury, but it will increase this risk even more if you’re suffering from arthritis.
©NewYorkPainReliefInstitute.com | 9
Anyone with joint problems needs to do cardiovascular exercise at a slower pace for longer
periods of time. That is the formula for losing weight without risking injury. So, what you
could do is take a one-hour walk around your neighborhood or spend an hour on the
elliptical machine at your local gym. The fitter you become, the longer you’ll be able to last
at exercising, and with more intensity. Soon you’ll start burning more calories as a result.
Lastly, the easiest way to motivate yourself towards sticking to an exercise is to choose one
that interests you. Don’t worry so much about which exercise burns more calories because if
it doesn’t interest you, then you’ll likely stop doing it soon enough. People may tell you that
cross-country skiing is the way to burn lots of calories and lose weight. But if you don’t like
skiing, then it won’t work for you. Make sense?
It’s the same as people who complain that they hate going on the treadmill at the gym for
an hour because it’s boring. Well then, those might be people who’ll want to do their
exercise outdoors. We all have different preferences when it comes to exercise. All you have
to remember it to choose an exercise that you enjoy which consistently keeps your heart
rate up for one hour. And, of course, make sure there is minimal risk of injury.
©NewYorkPainReliefInstitute.com | 10
Top 8 Exercises to Help Arthritis Sufferers
Now let’s discuss the actual exercises that are beneficial to arthritis sufferers. Each one of
these has their own unique benefits for relieving the pain and tension in certain joints and
muscles of the body.
There is a reason why a lot of older people like to play golf. It’s a
fun sport to play, and at the same time provides them with a low-
intensity exercise routine that keeps them walking and
performing various motions and twist movements with their
body. This combination is crucial for enhancing their coordination
and balance. Golfers suffering from extreme arthritis symptoms
can purchase special golfing equipment to make it easier for
them to play the game. This equipment includes low-
compression golf balls, clubs, gloves, and shoes that assist them
with coordination and balance during the game. Of course, an
occupational therapist should be consulted about how to tailor
the golfing game so that it suits your needs and physical abilities.
GOLF
You don’t have to be a mountain biker to enjoy a nice two-wheel bicycle
ride around your neighborhood. If you prefer an indoor stationary
bicycle, you can use that as well. The important thing is to cycle
consistently so that your heart rate goes up and strengthens your
cardiovascular system. And since it’s bicycling, you’ll also strengthen the
muscles in your legs as well without putting too much pressure on your
joints. For those with arthritis who haven’t ridden a bicycle in a long
time, the Arthritis Foundation provides 5-minute training sessions at
least 3 times per day which can help you regain your biking skills.
BICYCLING
©NewYorkPainReliefInstitute.com | 11
This is probably the most popular exercise, whether people mean
it to be or not. We all have to walk to manually move our bodies
without the use of a car or other machine. The problem is that
most people don’t need to walk much anymore because of these
automated machines that do the transporting for them. But
walking is more than just a way to get somewhere. It also helps
the body to strengthen muscles and sustains a healthy heart. The
best part is that it is a low-intensity exercise so there’s very little
chance that you’ll get injured from it. Just walk at a pace that gets
you a little bit out of breath, but not overly so. And, make sure
you do the walking consistently without stopping. That is why a
treadmill might be better for walking because the surface you’re
walking on is consistently moving and pushes you to keep moving.
When you’re walking outside, it is very easy to slow down and
stop if you’re staring at things around you. Try to do at least 10 to
30 minutes of consistent walking.
WALKING
These exercises are designed to build muscle
strength. They are similar to isometric exercises, but
the difference is that you’ll have to move your joints
with isotonic exercises. But don’t worry because
they are gentle exercises that create resistance with
your own body weight. This is exactly the kind of
exercises that are suitable for arthritis sufferers. Of
course, again, consult with a medical professional
on which isotonic exercises are right for you.
ISOTONIC EXERCISES
©NewYorkPainReliefInstitute.com | 12
Those suffering from joint pains will want to do
isometric exercises. Joint pain will be reduced from
building muscle. This will take a lot of the pressure
and strain off your joints because the joint doesn’t
have to move during these exercises in order to
increase muscle mass. If you were to stand straight
and then bend down and touch your toes by
extending your arms vertically, this would be one
example of an isometric exercise. Seek a medical
professional’s advice about which particular isometric
exercises will work best for you.
ISOMETRIC EXERCISES
People who have weight or joint problems are
often most comfortable doing water exercises
such as swimming. These take the pull of gravity
away from them, making it easier for them to
build strength and increase their joint flexibility.
It is recommended that you take water-exercise
classes so you can learn water aerobics routines
– which are best at strengthening your
cardiovascular system. If you suffer from
arthritis, try to perform these exercises in warm
water. Some aquatic centers have spas and
heated pools that you can use for this purpose.
WATER EXERCISES
©NewYorkPainReliefInstitute.com | 13
This is an ancient exercise that can help people deal
with the pain caused by arthritis. Tai Chi involves
conducting a series of slow graceful movements
which works your joints without any heavy impact or
strain. At the same time, your joints will get to go
through their entire range of motion. Numerous
scientific studies have shown that arthritis pain gets
reduced from the motions performed through Tai Chi
exercises. Not only that, but mobility, relaxation,
balance, and breathing are enhanced as well. Tai Chi
can be performed privately by yourself or in classes.
Many colleges, fitness centers, and community
problems offer Tai Chi classes in case you want to get
started or perform it with other people.
TAI CHI
It seems that everyone is doing yoga these days, but
it’s actually been around for thousands of years.
People suffering from chronic pain in their joints and
muscles will benefit from yoga. The University of
Washington conducted a study which showed that
people who performed stretching exercises and yoga
on a regular basis were twice as likely to reduce the
number of pain medications they were taking for
conditions like back pain and arthritis.
YOGA
©NewYorkPainReliefInstitute.com | 14
Conclusion
Arthritis may seem like an unbearable medical condition, but just remember there are ways
of dealing with it if you put in the effort. There are plenty of people out there with various
forms of arthritis like osteoarthritis who are living completely normal and happy lives. What
allowed these people to get better was simply their devotion to exercise. You can take all
the prescription medications for arthritis that you want, but they will never give you the
same positive results that exercise will give you. This is the most natural and beneficial way
of relieving arthritis pain and discomfort. If you can stick with an exercise routine that you’re
comfortable with and keeps you moving every day, then you’ll be on your way to beating
this arthritis problem of yours.
Hopefully, you are no longer going to make excuses for why you can’t exercise. No matter
how busy you think you are, everybody has at least 10 to 15 minutes of free time per day
that they can use for exercising. Even people who work full-time will typically get a 10 to 15-
minute break from their employer. This is all the time you need to do the minimum amount
of exercise needed to combat arthritis. Of course, it is always better if you increase this
amount of time, but it really depends on you and how serious you are about getting rid of
your arthritis.
The three areas that you’ll want to enhance are your cardiovascular, strength, and flexibility.
The exercises mentioned in this book can touch upon each of these areas. You just need to
put them to work in your life as a routine that you can follow consistently. Once your
arthritis symptoms have begun to subside, the most important thing for you to do is to NOT
STOP your arthritis fitness plan. Continuously put in the effort and you’ll see for yourself
how the pain never comes back, or at least never as severe as before you started on this
fitness plan. Exercise doesn’t have to be a drag. There’s definitely at least ONE exercise out
there that you’ll enjoy doing; you just have to discover it for yourself.