3 Major Types of Arthritis
1. Rheumatoid: An inflammatory, multi-joint, multi-system disease. Affects wrist, hands, knees, feet and cervical spine. Suffers morning stiffness >30mins, acute and chronic inflammation and loss of joint integrity.
2. Osteoarthritis: A degenerative joint disease. Affects hands, spine, hips and knees. Joint pain and stiffness, osteophyte and cartilage destruction.
3. Psoriatic: An inflammatory, systemic disease. Affects spine, hip, shoulder girdle and knees. Joint pain and fusion occur.
Other Types:
1. Lupus: Affects hands, knees, elbows and feet.
2. Ankylosing Spondylitis: Affects spine, hip, shoulder girdle and knees
3. Gout/Pseudogout: Affects big toe, ankles, knees and wrists.
Effects on Exercise Response
- Vigorous exercise is contraindicated in the presence of acute joint inflammation or uncontrolled systemic disease.
- Persons with joint involvement tend to be less mobile.
- Pain, stiffness and biomechanical inefficiency and abnormalities in gait are usually evident.
- Range of motion limited.
- Inability to perform rapid movements.
- De-conditioned and poorly supported joints at higher risk of injury.
Effects on Exercise Training
- Able to participate in regular, conditioning exercise to improve CV fitness, muscular fitness, flexibility and general health status.
- Considerations to disease-specific patterns of joint involvement should be made during exercise prescription, monitoring and follow-ups.
Recommendations for Exercise Programming
- Select low-impact activities.
- Avoid stair-climbing, jogging and running (particularly those with hip/knee involvement).
- Condition muscles prior to more vigorous activity.
- Include flexibility and range of motion as key exercise components.
- Avoid over stretching and hyper-mobility.
- Reduce load on joint (exercise in a pool, bike or rower).
- Select shoes for maximum shock attenuation during weight bearing activities.
- Use low intensity and duration during initial phase of programming.
- Use modified “interval training” of brisk/rest exercise session.
- Set time goals, rather than distance goals.
- Use aerobic activities that incorporate alternative forms of exercise.
- Avoid morning exercise.
- Encourage clients to take warm showers/spa prior to exercise.
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The diet of human beings prior to the arrival of agriculture, technology and civilization is known as the Paleolithic Diet. This Stone Age diet, in short, consisted of mainly lean red meat and vegetables. In this type of diet animal meat is consumed in large quantities and 45 to 65% of the energy needed by the body is derived from it.
Living off of the Paleolithic Diet till the early centuries, people had extremely low rates of cancer, obesity, arthritis, osteoporosis, diabetes and heart diseases before shifting to our modern diets. Therefore, nutritionists and scientists believe that the Paleolithic diet is a great tool for combating modern ailments including obesity, cancer and others.
The foods included in this diet are generally lean red meat, eggs, fish, fruits, nuts and vegetables. Items like breads, pasta, milk, refined sugars were excluded from this diet. This diet used to vary region and culture wise in different countries.
The specialty of this diet is it is rich in protein, fiber, minerals, iron, vitamins, mono unsaturated fat, omega3 fats, antioxidants and phyto-chemicals. On the other hand the diet contains lower quantity of saturated fats, salts, and enzyme inhibitors.
Experts feel that the Paleolithic diet have many health benefits and since foods taken are mostly natural they have no side effects. Since milk and dairy products are excluded in this diet it is safe to have some calcium to protect from rickets, osteoporosis, etc.
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