How can functional training improve mobility for arthritis patients?

1 Benefits of functional training

Functional training can help arthritis patients in several ways. First, it can reduce joint stiffness and pain by increasing blood flow and lubrication to the affected areas. Second, it can enhance joint stability and range of motion by strengthening the muscles that support the joints. Third, it can improve posture and alignment by correcting muscle imbalances and compensations. Fourth, it can prevent injury and falls by improving balance and coordination.

2 Types of functional exercises

Functional exercises are designed to replicate common activities that you do in daily life, such as squatting, lunging, pushing, pulling, twisting, and bending. You can perform them with or without equipment, depending on your preference and fitness level. Examples include squats, where you stand with your feet shoulder-width apart and lower your hips as if you are sitting on a chair; lunges, where you step forward with one leg and bend both knees to form a 90-degree angle; push-ups, where you place your hands on the floor slightly wider than your shoulders and extend your legs behind you; rows, where you hold a dumbbell in each hand and hinge forward from your hips with a slight bend in your knees; and twists, where you sit on the floor with your legs bent and hold a medicine ball or a dumbbell in front of your chest. You can add more resistance by holding a dumbbell or a kettlebell for squats, using a dumbbell in each hand for lunges, modifying push-ups by placing your knees on the floor or using a wall or bench for support, using a resistance band or cable machine for rows, and doing twists standing up or on a stability ball. Reporting and documenting the incident will help you inform and reassure the stakeholders, as well as provide valuable insights for improving your cloud security posture.

3 How to perform functional training

Prior to starting any functional training program, it is important to consult your doctor and a certified trainer to assess your condition and provide the appropriate exercises, intensity, frequency, and duration. Additionally, warm up for at least 10 minutes before each session with some low-impact cardio and dynamic stretches. Choose exercises that match your goals, abilities, and limitations; avoid movements that cause excessive stress or pain on your joints. Start with a low to moderate intensity and gradually increase it as you improve. Use the rate of perceived exertion (RPE) scale from 1 to 10 to monitor your effort. Aim for a 5 to 7 on the scale, where 1 is very easy and 10 is very hard. Perform 8 to 12 repetitions of each exercise and rest for 30 to 60 seconds between sets. Do 2 to 3 sets of each exercise and 2 to 3 sessions per week. Lastly, cool down for at least 10 minutes after each session with some gentle stretches and relaxation techniques. Listen to your body and modify or stop any exercise that causes discomfort or aggravates your symptoms. In the event of any adverse effects, seek medical advice immediately.

Functional training can be a fun and effective way to improve mobility and quality of life if you have arthritis; by incorporating functional exercises into your routine, you can boost joint health, muscle strength, and overall fitness. Before beginning, remember to consult your doctor and a certified trainer; following the guidelines will ensure safe and effective functional training results!

4 Here’s what else to consider

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