Let's Move Together FAQ
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Ways to Move
Let’s Move Together is about the overall good health and empowerment gained through every day movement and overcoming the obstacles of arthritis by taking the first step toward a lifetime of physical activity.
Movement is an important stepping stone in gaining the confidence and ability to live a full and satisfying life, despite the challenges presented by arthritis. Below you will find great ways to get moving and additional resources on the benefits of moving from Arthritis Today Magazine and the Arthritis Foundation’s Public Health team.
How to Stick with Your Fitness Routine over the Holidays
by Sara Baxter
You have a regular fitness routine. You’ve stuck with it all fall. Now here come the holidays, that festive and frenetic stretch of weeks that can wreck even your best-planned exercise regimen.
Fear not: You can revel in the holidays while staying on task with your fitness routine. A few tips:
Make an “appointment.” Schedule your exercise as you would a meeting or party – and keep the appointment. It’s even easier if you are part of a regular class, such as the Arthritis Foundation’s warm-water Aquatic Program or land-based Exercise Program. (Contact your local chapter or visit www. arthritis.org for more information.)
Have a plan B. If something thwarts your best intentions, like entertaining family in town for the holidays, have a backup plan. For example, tell yourself, “Tomorrow, I will walk at 4 p.m., but if my cousin drops by to visit, I’ll go to the gym at 6:30.” If you typically exercise in the evening, you may want to switch your routine to mornings, just during the holidays, so evening parties won’t interfere.
Sneak it in. “Your exercise routine may get derailed by shopping trips and errands,” says Sally Brozek, a registered dietitian who specializes in weight management at Atlanta’s Piedmont Hospital. “Try to fit in extra steps 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, if you are able.”
Break up your workout. Experts tell us we should get at least 30 minutes of exercise most days of the week to reap benefits. If necessary, segment your workout into three 10-minute sessions that you can squeeze in each morning, noon and evening.
Use “downtime.” If you have to drop off children at a holiday pageant rehearsal, exercise while they’re occupied. Walk around the neighborhood or sneak off to the gym.
Work out at home. When time is tight, don’t waste it driving to the gym. Stay put and dust off the stationary bike or treadmill, or pull workout videos/DVDs off the shelf.
Involve visitors. When family or friends are in town, invite them to join in your exercise plans: Take them for a walking tour of your neighborhood, or have them join you at the gym. “You get to spend time talking with them while getting your exercise,” says Brozek.
Set realistic goals. Instead of working out five times per week, you may have to settle for three. But that’s OK: A study conducted by the American College of Sports Medicine found those who set realistic goals were more apt to stick with exercising than those who set loftier goals.
Walking
Six Reasons to Stick with Walking
Your muscles will thank you. Not using your muscles can result in a slight loss of function every day — and that’s particularly bad for someone with arthritis…more
Five Strategies for Walking Success
Whether you’re looking to get started or trying to stick to a walking routine, we’ve got 5 surefire strategies for success…more.jpg)
Arthritis Today's 12-Week Walking Plan
Walking is one of the best forms of exercise for your health. It’s simple, free and helps keep your weight in check – Use this planner to get fit in just 12 weeks…more
Stretches for Before and After You Walk
Stretching before you walk helps decrease the chance of injury, increases your performance during your walk and decreases muscle soreness after you walk…more
How Much Should You Walk?
Deciding to become a little more active than you are right now leads to improvements in your health and outlook on life as well as to reductions in pain. Walking is the easiest activity to increase…more
Gardening
ABCs of Gardening
Pain-free tips for a beautiful garden…more
Easy Gardening
An expert gardener shares her favorite tools and tips for easy gardening…more
Raise Gardening to a Higher Level
There are shortcuts and adaptations that make it possible for anyone to garden. The core principles are to keep your garden off the ground and within easy reach…more
Cycling
The Benefits of Stationary Cycling
Be a pedal pusher and strengthen your heart, hips and knees…more
Additional Resources
Aquatic Aerobics
Arthritis Foundation’s Aquatic Program
Water is a safe, ideal environment for relieving arthritis pain and stiffness. The Arthritis Foundation Aquatic Program allows you to exercise without putting excess strain on your joints and muscles. The gentle activities in warm water, with guidance from a trained instructor, will help you gain strength and flexibility… more
Exercise Programs
Arthritis Foundation’s Exercise Program
The Arthritis Foundation Exercise Program is an exercise program designed specifically for people with arthritis that uses gentle activities to help increase joint flexibility and range of motion and maintain muscle strength. Different classes are available to fit your fitness level…more
