Exercise is crucial for people with arthritis. It increases strength and flexibility, reduces joint pain, and helps combat fatigue. Of course, when stiff and painful joints are nagging you and the thought of going for a walk or gentle swim seems overwhelming. But arthritis-friendly physical activity will help to improve the pain and function, lighten your mood improve and quality of life without making symptoms worse.
It is important know know your personal limitations, how far you can go and how far you can push yourself. It is very important to keep your joints moving, you will need to find the right balance between rest and exercise – too much activity may increase your pain but too little can make your joints stiffen up. Little and often is usually the best approach but it is important to remember that if you have rheumatoid arthritis and are experiencing an arthritis flare-up, you should take a break for a day or two while you focus on reducing pain and inflammation.
You should find an activity that is moderate or vigorous intensity but does not twist or "pound" your joints too much. Some people with arthritis can do vigorous activities such as running and manage some activities that are harder on the joints like basketball or tennis. What ever you choose you have to enjoy it and it has to be right for you.
It is important to remember that everyone is different and we all like different things and everyones arthritis is personal to them, one persons pain is not the same as someone else's but EXTEND and Medau might be what you are looking for!
A completely brilliant class today at the Southgate EXTEND class with ribbons and as one lady said 'I feel like a child again'!
Put a 5m gymnastic ribbon in someone's hands and they twirl, swirl and make huge circles. In an EXTEND class just add some music, create some patterns and ladies who thought they were too old to dance are dancing and working as a team.
I am sorry there are no 'action photos' of the ladies (I borrowed this one from my Medau class) but we were too busy having great time.
Age is no barrier to having fun and exercise.
National Fitness Day! The ladies at Potters Bar Medau class had a great afternoon stretching and working with gymnastic ribbons. It isn't easy making them do what you want, but it is great fun trying.
My goodness me, was this really 7 years ago?
I was privileged to produce an item for the CCPR (now the Sport and Recreation Alliance) Festival of Movement and Dance at the Royal Albert Hall. I had 56 spaces for the EXTEND team and the only criteria was that the members had to be able to walk down a staircase without holding on they could get off the floor safely. With just 25 rehearsal hours including a session on marching from a Drill Sergeant from the army, we did ourselves and EXTEND proud
It is National Fitness Day and across the country people are being encouraged to try new activities to get fit and active.
The ladies at Potters Bar Medau class had a great afternoon stretching and working with gymnastic ribbons. It isn't easy making them do what you want, but it is great fun trying!
After a late summer break I am getting ready for a new term. This Wednesday is National Fitness day and we will be exploring ribbons!
Ribbons work your arms - as well as your brain- but you need a fair amount of core strength and coordination to get the ribbon to move and work as you want it to.
It should be fun!
I hope you like my class logo.
It was quite simple once I knew what I wanted, nothing too complicated - someone exercising and working with a hoop and most importantly it is suitable for all of my classes.
I will be flinging the doors open on Wednesday 27th September to anyone who wants to try a Medau Movement class for free as part of National Fitness Day 2017 - the most active day of the year.
How many of us walk for 10 minutes a day? How many walk for longer?
I know that several ladies who attend my EXTEND and Medau classes walk to class and home again so they are getting more than the average amount of exercise.
How can you slip 10 minutes of walking into your day? A piece of music is between 3 and 4 minutes so in the comfort of your own home pick a few of your favourite songs and march on the spot or walk (with purpose) up and down the room. Add a few arm swings, tap your knee and before you know it you will be doing +10 minutes physical activity a day! Add a bit of balance work by standing on one leg while you are doing the washing up or cleaning your teeth. Take care not to kick the table, trip over the dog and if you are holding the TV remote control put it down so it does not accidentally fling out of your hand and smash something expensive or precious.
You might want to find a 'walking friend' to help you get out every day and you can encourage each other to walk 'a bit further and quicker'. Some prefer a spontaneous walk first thing in the morning or late in the afternoon but walking without a purpose can get a bit boring and you might need something to keep your brain occupied. If you have an iPod you can walk to your favourite songs or download stories and listen to books you might not read, or you can tune into your favourite radio station and programmes on a portable radio BUT, please watch the pavements and take care as you cross the roads.
Wherever you walk, be safe. Make sure you have your phone (charged) for photos of anything that catches your eye, and so you can call someone to pick you up if it starts raining! Slip a few coins in your pocket for a drink and don't forget to say hello to fellow walkers you may pass along the way.