Rocky Mountain Chapter
Holiday Hub
Your Arthritis Guide to a Fun Filled Holiday Season!
Tips for Staying on Track this Holiday Season
You have a regular fitness routine. You've stuck with it all fall. Now here comes the holidays, that festive and frantic stretch of weeks that can wreck even your best-planned exercise program. Fear not: You can revel in the holidays while staying on task with your fitness routine. A few tips:
1. Make an "appointment." Schedule your exercises as you would a meeting or party-and keep the appointment.
2. Have a Plan B. If something thwarts your best intentions, like entertaining family in town for the holidays, have a backup plan.
3. Sneak it in. Your exercise routine may get derailed by shopping trips and errands. Try to fit in an extra step by parking far from the front door of the store, taking extra laps around the mall, and trying to use the stairs instead of the elevator.
4. Break up your workout. Segment your workout into three 10 minute sessions.
5. Use "downtime." If you have to drop off children at a holiday pageant rehersal, exercise while they are occupied.
6. Work out at home. Don't waste time driving to the gym. Stay put and dusk off the stationary bike or treadmill.
7. Involve visitors. When family or friends are in town, invite them to join in your exercise plans.
8. Set realistic goals. Instead of working our five times per week, you may have to settle for three.
Tips for Holiday Cooking
Cooking can be difficult for people living with arthritis. Here are some great tips:
-Keep the pots, pans, dishes and glasses you use most towards the front of the cabinet.
-Use ergonomic kitchen tools that are lightweight, have easy grips and non-slip handles.
-Use pots and pans with two handles.
-Have stool handy.
-When shopping, plan ahead and bring along a friend or family member.
-Buy small boxes and containers that are easier to lift.
-Fill a pot with water after it's already onthe stove.
-Purchase pre-chopped meat or veggies.
-Plan to have leftovers for the days you do not feel well enough to cook.
Ease of Use Products
The Arthritis Foundation created a program to encourage manufacturers to design user-friendly products and packaging for those living with arthritis. Products are found by clicking here. They make great holiday gifts!
Easing Joint Stiffness When You Fly
A lot of folks will be flying this holiday season. Here are some tips to help with the stiffness and achy joints that can accompany a long flight.
Heel raises. Sit with fit flat on the floor, hip-weidth apart. Lift heels off floor, hold for five to 10 seconds and lowers heels to the ground.
Ankle circles. While sitting, lift right leg slightly off the ground and circle your foot clockwise. Circle 15 times clockwise and 15 times counterclockwise. Repeat with the left foot.
Overhead stretches. Stand, if possible, and reach arms straight up and stretch for five to 10 seconds. Slowly lean to the left, then right, bending gently at the waist. Open and close hands, then circle writsts as your stretch.
Back twists. While sitting, reach your right arm across your body and grab the left armrest. Slowly turn your body and head as far to the left as is comfortable and hold for five to 10 seconds.
Curl downs. Pull stomach and chin in while sitting and gently curl your body down very slowly, reaching hands towards the floor. Hold for five to 10 seconds, and slowly uncurl
Gift for Children with Arthritis
Toy shopping is hard enough. Experts say the general rule of thumb for toy shopping is no different for parents of children with arthritis. If your child has trouble with a certain toy, you may be able to adapt it and make it easier to use. It may only take a few simple modifications to address a child's needs.
-Make parts of toys bigger by tracing the shape of the toy onto a piece of cardboard. Make sure the cardboard is bigger than the toy.
-Screw or glue dowel rods or empty thread spools onto the toy handle to make them easier to grasp.
-Wrap maskng tape of soft foam around markers and pencils for an easier grip.
-To make puppets easier to grasp, place them over big soda bottles that can be moved around.
-Make board games easier to use by gluing the game pieces on the caps of milk jugs.
-If your child enjoys playing cards, make them easier to hold by enlarging the cards on a photcopier and mounting them on a firm surface such as cardboard.
For more information on your Holiday Guide. Please click here.
