I have just been diagnosed with osteoarthritis. My doctor suggested I spend more time biking and doing leg curls on the weight machine at the gym. I was wondering if there are any floor exercises I can do in addition to my workouts at the gym or when I cant go to the gym or ride my bike. I was thinking I can do leg lifts with resistance bands.
Osteoarthritis is a degenerative joint disease, and one of the oldest and most common types of arthritis. It is characterized by the breakdown of the joint's cartilage. Treatment of osteoarthritis focuses on decreasing pain and improving joint movement, and can include exercise as a means of keeping joints flexible and improving muscle strength. Exercise also benefits your general health so you have more energy, manage your weight, and sleep better. As you move through any of your exercise options the key is to try to stay relatively pain free, and to manage any inflammation that may result.
You did not mention which joint(s) have been affected by the osteoarthritis but I will assume it is knees or hips since your doctor has mentioned lower body exercises.
When you're away from the gym there are several leg exercises that you can do to maintain your level of activity. The first is simply WALKING. Get outside and walk for 20 minutes or more. Choose a route in your neighbourhood that includes stairs or hills for an added strength element. Wear comfortable, supportive exercise shoes, and make sure you stretch when you're done.
One of my favourite strength exercises for lower body is WALKING LUNGES. You don't need any added resistance to feel the effects of the exercise so you can do it anywhere. Step forward with your right leg and LUNGE downward so that your front and back knees BOTH bend to 90 degrees. Step through with your left leg and drop into a second lunge (you should be travelling forward). Continue walking forward, lunging each time you plant your front foot. Keep your front knee over your front ankle, and maintain a tall posture. Repeat 12-15 steps per leg, or until you are tired. This exercise works quadriceps muscles, gluteals (your behind), and hamstrings, as well as helping with balance and stability. In your effort to stay active and well balanced, remember to include exercises for all muscle groups, and not just lower body.
Good luck,
Michelle Cederberg, www.liveoutloud.ca
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