Personalizing Your Program

For each type of class, I have identified ways in which you may need to adjust the activity to accommodate your joint restrictions or personal needs. These methods include slowing down to decrease the cardiovascular intensity; eliminating activities that you cannot do because of joint limitations or pain; and decreasing extreme motions, especially knee and hip flexion. Beyond such adjustments in motion or intensity, classes are not set up for personalization. These types of classes can be used, however, to personalize your entire exercise regimen.

Most classes work best when done two to three days per week, a schedule that allows you to put a different emphasis into your daily program on the remaining days. None of these classes offers optimal cardiovascular or strength conditioning, so I suggest setting up a program that emphasizes these elements at least two days of the week, alternating with the group classes. Another option is to view a group class as an adjunct to your normal program. For example, the university recreation center near me offers tai chi each semester, one day per week. Once a week is not enough to gain any significant benefits, but I can do it as a way to add a group activity into my program. My base exercise regimen can take place five days a week, with the typical components; on the sixth day, I can do tai chi.

Group classes are a pleasant way to incorporate a social aspect into your program, and the variety may help improve adherence to your pro gram. Repeatedly I hear how people like the support they get from being with a group, especially when the group has similar health concerns, such as arthritis. If you are an outgoing person, consider joining a class as an adjunct to your program—it may greatly increase your enjoyment of your exercise routine.

In this chapter I have discussed various types of exercise classes, including aerobics on land and in the water, tai chi, and yoga. You may come across other types of classes that you wish to consider. Always observe the class and the types of movements it employs first. I have discussed the requirements for each component of fitness, so you can analyze the activities and determine whether the class meets any of these requirements and whether it uses movements that you might find stressful to an arthritic joint.

I have now dealt with most forms of exercise, but it is also necessary to address joint protection. Joint protection is critical for anyone participating in exercise, but especially for people with arthritis. Arthritis is a progressive disease; although exercise does not speed up joint deterioration, it also does not slow it. Some activities put extra stress on joints, which proper techniques and joint protection devices can ease. The next chapter identifies joint protection strategies.