Osteoarthritis and Exercise

A recent study has suggested that doing taichi and other exercise helps sufferers of osteoarthritis by strengthening the muscles, improving balance and proprioception and moving the muscles around the joints.

The adage of "use it or lose it" is very apt in relation to exercise and osteoarthritis. By working the joints through a relatively full range of motion, even if it means "some slight" discomfort is considered to reduce pain and increase joint range of motion.

Training Boredom

One of the challenges facing many people on their path to fitness is periods of feeling bored or stale with their training. You do your normal weight training routine or cardio session and think to yourself – what am I doing? I’m just going through the motions.

Here are a couple of ideas to help shrug off the feeling.
1. Take a couple of days off training and do something different
2. Start doing a new class – dance, yoga etc. (this is for the guys too)
3. Train somewhere new.
4. Increase the variety within your normal workout – spice up each individual workout with a change of exercises, tempo, intensity etc.

Have fun.

Beyond the squat, bench and deadlift

When training in a good weight training facility, I am a firm believer in doing basic exercises that work multiple bodyparts. When talking about the basics most people automatically think of the squat, deadlift and benchpress. These are all great exercises but for the more advanced trainer, there are a multitude of other exercises and variations that will keep your training interesting and make you work hard.

Some exercises to consider are snatchs, cleans, push presses, Romanian deadlifts, front squats, and hack squats. No machines or fancy equipment is required, just good instruction, well-developed movement patterns and hard work. Most of these exercises have been around for ages, but most modern trainers have never used them so you might have to hunt around for someone to show you the movements. Just remember these exercises are generally not recommended for beginners – you should have developed good lifting basics and kinesthetic feedback before attempting these old school exercises.

Balance and Agility Training

As part of your fitness training, do you include balance and agility training.

Unless you are doing yoga (great balance training), dance, a martial art (both balance and agility depending on the style) or gymnastics of some form, you should consider including some balance and agility training in your routine. Together they play a part in your long-term functional health.