Physical activity: The arthritis pain reliever

Is arthritis keeping you from living the life you want? You're not alone. One in five people or 46 million individuals live with the pain of arthritis.

If you have arthritis, you have probably tried all kinds of things to relieve your arthritis pain and to help you feel better about yourself. As someone with arthritis, you may even have concerns about not being able to work for a living or take care of or provide for your family.

It's true: Arthritis impacts the everyday lives of many people and sometimes stops them from doing the things they once enjoyed. But it doesn't have to.

Take charge of your arthritis. Research shows that becoming more active can help. In just four to six weeks, you'll notice less pain and fatigue. It will also improve your mood, and you'll be staying strong -- for yourself and those who matter.

Studies show that regular moderate exercise can help you:

* Improve your mood and feel more in control.

* Move more easily and do more activities with friends and loved ones.

* Feel more energetic and positive about yourself.

* Improve your ability to take care of and provide for your family

What types of exercise are best?

For people with arthritis, low-impact activities at a moderate pace -- like walking, riding a bicycle and swimming -- are best. Any activity that increases your heart rate or breathing without putting extra stress on your joints can be good.

If it has been a while since you've done regular exercise, start slowly. In fact, exercising just 10 minutes a day, three times a day for five or more days a week can make a difference.

Add variety by making it fun with family and friends. Try taking your grandchildren to the pool and swimming for 20 minutes. Then, take a 10 minute walk with your spouse or a friend. Whatever you do, make your goal at least 30 minutes of moderate exercise a day, five or more days a week.

Don't let arthritis keep you from living the life you want. Take charge and show arthritis who's boss.

To learn more about how you can take charge of your arthritis and other chronic diseases, sign up for a six-week Kansans Optimizing Health Program (KOHP) workshop which will be offered at the Iola Senior Center, 223 N. State, every Thursday from Aug. 30-Oct. 4, from 1-3:30 p.m.

KOHP was developed at Stanford University and has been offered at hundreds of locations throughout the United States. It helps participants with ongoing health conditions such as arthritis, diabetes, high blood pressure, anxiety, heart disease and others to:

* Find better ways of dealing with pain and fatigue.

* Discover easy exercises to help improve or maintain strength and energy.

* Learn the appropriate use of medications.

* Improve nutrition.

* Talk effectively with family, friends and health professionals

* Understand new treatment choices

* Feel better about life

To register or to receive more information, contact Tara Solomon. Solomon is a K-State research and extension family and consumer sciences and 4-H extension agent assigned to Southwind District.

For more information, consult www.southwind.ksu.edu, or visit Tara's blog at extensionmatters.wordpress.com or contact her at (620) 244-3826, tsolomon@ksu.edu.