If you are set for a long period in bed there are certain consequences which you should be aware of. Immobility causes wasting of muscles, leakage of minerals from bones and the possiblity of blood clots or sluggish circulation. This is very common in lupus patients. All the pumps, vessels, and valves in the body slow down. Yoga is the best self-care method undre these conditions.
The world yoga may congure up visions of patients doing headstands on their beds all along the ward. But it has subtler aspects. Stretching followed by deeply relaxing is an excellent exercise which can be carried out in bed, provided that new operation scars are not stretched. As you stretch imagine you all tall and long, and stretch one side and the other, and each of your limbs in turn. You can rotate the joints of arms, legs, and neck, describing circles with the feet and hands. Tensing and relaxing individual muscle tone and general wellbeing. If you are sititng you can do shoulder lefts, and describe cicles with your arms. Many yoga teachers will be able to teach you relevant postures. However, breathing methods are the main gift of yoga to the sick or recovering. Steady, paced breathing in the yoga fashion is one of the best of all methods for calming in mind and reducing tension and anxiety, and it acts fast.
Hormonal changes indicating a reduction in the stress occur within a couple of minutes of starting yoga breathing. The extra ventilation and oxygenation of the blood gives energy, drives out accumulated toxins and drug hangovers and can lift depression. Physiotheraptists teach deep breathing after operations to help start up sluggish anaesthetized organs and prevent lung problems. But all patients in hospital would benefit, and you dont need the physiotherapist.
In case you can not quite see the connection between your breath and the rest of the problems besetting your poor frame during medical treatment, there are three facts that should be pointed out.
(1) deep breathing brings more oxygen to the parts that need it most while under stress; your brain for example.
(2) it is known to shift automatic nervous activity in the body from the alarm type to the alarm-over-type.
(3)One of the wast products of our metabolism is a substance called lactate, which builds up and causes tiredness during physical exercise. High levels of lactate can induce panic and anxiety and they are reduced by breathing.
There are two types of yoga breathing to consider, one more calming and one more energizing. The principle of the calming breath are regularity and an exhalation which is steady, controlled and twice as long as the inhalation:
1) take a long even breath down to the stomach
2) hold it for 1 1/2 times as long
3) exhale steadily, controlling the passage of the breath by restricting it in the throat for twice as long as the inhalation
4) try it with both nostrils at once, then each in turn
5) concentrate on the feeling of the breath going in, the suspension when you retain it, and the release and outflow. The other breathing technique is diahragmatic breathing:
1) take a steady breath tht is drawn in more by the expansion of the belly than by the chest
2) feel the breath filling the body right down to the belly like water filling a bottle
3) exhale by contracting the belly and feel the emptying process.
Why should people with Arthritis Exercise?
People who are physically active are healthier and live longer than people who are inactive. This is true for everyone but especially for people with arthritis. Arthritis is one of the most common reasons people give for limiting physican activity.
Being inactive may increase arthritis problems. Many people who have arthritis are out of shape, weaker, less flexible, and have more pain than necessary due to the complications of inactivity. Pain, stiffness, fatigue and the fear of doing harm can make it difficult to be physically active with arthritis. For the person with arthritis, however, an appropriate exercise program is extremely important to be as healthy, capable and comfortable as possible.
What kind of exercises are helpful and safe?
Research shows that many people with arthritis can safely participate in appropriate, regular exercise programs and achieve better aerobic fitness. Improved strength, endurance, and flexibility, and better ability to walk or perform daily tasks are all benefits of exercise. There are three major types of exercise. Each plays a role in maintaining or improving health and fitness, and reducing arthritis-relatd disability and pain.
Flexibility or stretching: gentle, low intensity exercises performed daily to maintain or improve range of motion are the foundation of the most therapeutic exercise programs and also are important in recreational or fitness exercise. Adequate flexibility improves function and reduces the changes for injuries
Muscle conditioning (strength and endurance): these are more vigorous than flexibility exercises and are usually done every other day. They are designed to ask the muscle to work a bit harder than usual. This extra work load may come from lifting the weight of the arm, leg or trunk against gravity, or using weights, elastic bands or weight machines for mor resistance. Muscles adapt to the new demands by getting stronger and/or becoming capable for working longer.
Cardiorespiratory or aerobic conditioning: these include activities which use the large muscles of the body in rhythmic and repetitive movements. Aerobic exercise improves heart, lung and muscle function. It is also the kind of exercise that has benefits for weight control, mood and general health. Examples of aerobic exercise are walking, swimming, aerobic dance, or aquatics, bicycling or exercising on equipment such as treadmills or rowing machines. Daily activities such as mowing the lawn, raking leaves, sweeping the driveway, laying golf or walking the dog is also aerobic exercise. The most effective and safest intensity for aerobic exericse is moderate exertion. Moderate exertion means the exercises can speak normally doesn't get out of breath, or over-heated and can carry on activity at a comfortable pace.
Current recommendations for regular aerobic activity are for 30 minutes of moderate aerobic activity on most days of the week. Important news for persons with arthritis is that this 30 minutes can be accumulated in three 10 minutes periods of activity over the course of the day for the same health benefits as one continuous 30 minute session.
How to Choose the Best Exercise Program
A comprehensive exercise program for a person with arthritis includes flexibility, strengthening and aerobic activities. The content and progression of the program depends upon individual needs and capabilities. Persons with long-standing or severe disease or multiple joint involvement should undertake exercise in collaboration with the health care team.
The most successful exercise programs begin with the knowledge and support of people life rehumatologist who are experienced with both arthritis and exercise. Your local Arthritis Foundation is an additional source of information on local exericse programs for arthrits patients. Since spring and summer is coming good things to know when exercising outside. Remember protect your skin at all times. Skin ultraviolet protection of 30 or more. Also try to stay out of sun from 11 am until 4 or so in the afternoon.
