This is suggested by a new study conducted by Northwestern University, which indicates that with that amount of physical activity it is enough for older adults with arthritis to continue being functional.
Arthritis is a disease that affects the joints and causes the deformation of the cartilage, which is what protects them and allows them to move. There are over 100 types of arthritis, and some of them, such as lupus or rheumatoid arthritis, can affect other organs. When it occurs, the joints become inflamed, stiff and that is why those who suffer from it must remain in constant motion so that the joints continue to function.
This disease occurs more frequently in people between the ages of 40 and 60, although it can develop at younger ages. To treat arthritis, doctors often recommend physical activity, as it helps to relieve inflammation, stiffness, pain and helps strengthen muscles, as well as tendons, which are also affected by this disease.
The amount of physical activity recommended by experts so far was 150 minutes a week. But, researchers at Northwestern University assured that 45 minutes is enough to prevent premature death or a serious progression of the disease. To find this magic number, scientists measured the physical activity of 1,600 older Americans with pain or stiffness in their hips, knees, or feet over two years.
“We found that the most effective way to maintain or improve functionality after two years is moderate physical activity, which can be brisk walking, without the need for strict sessions of more than 10 minutes a day, as recommended by the guidelines,” said Dorothy Dunlop, study author and professor of rheumatology and preventive medicine at Northwestern University. “For those older people with arthritis who are minimally active, 45 minutes maybe a more realistic goal,” adds Dunlop.
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Since joint pain in people with arthritis is quite limiting, it is necessary to consult with the doctor, who will help design an ideal exercise program for the particular condition. However, there are a series of suitable and very simple exercises to carry out. “Isometric exercises are important, such as squeezing to maintain strength, free active exercises without weight and muscle stretching”, explains the physiotherapist Stefany Santisteban and adds that “water exercises (swimming pools, hot springs, etc.) are very useful benefit because they relieve pain and improve or maintain joint mobility and flexibility “
The message is clear: Being physically active, even to a small extent, substantially helps control arthritis symptoms. “Occupational therapy is very important to have tools on how to do daily activities and” save “joints,” concludes Santisteban. On the other hand, it has been shown that a timely diagnosis and treatment allows the wear of joints, muscles and tendons that lead to disabling pain in up to 80 percent of cases.
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