Answers from Expert: Michelle Cederberg

When it comes to rheumatoid arthritis and osteoporosis, prevention of further damage and maintenance of optimal health involves a number of factors. These include rest and relaxation, proper diet, medication and physical activity. Regular exercise is a vital part of both arthritis and osteoporosis treatment programs. Are you currently experiencing pain or discomfort with either of these conditions? Your physician will provide you with the proper guidelines for beginning a safe and effective plan of physical activity but there are certainly things you can do right away that will make you feel stronger. You mention that your arthritis and osteoporosis are in your lower spine. A simple step you can take to begin building more strength in this area is to practice good posture as much as you can. Stand tall, drop your shoulders away from your ears and engage your abdominal muscles. Think about lengthening your spine. Every time you do this your lower back and abdominal muscles must contract to hold you there, so you're exercising them. Good posture can also be helped along by a regular strength training program that includes exercises for all major muscles groups: legs, back, chest and abdominals. No matter which exercises you choose, make sure someone shows you correct technique and that you stretch properly after your workouts. Remember you should be working toward doing more than what is normal for you, so you may see gains with even two workouts per week if you are currently sedentary. So you feel safe and confident in your new plan, my best advice is to find a personal trainer in your area that you like. A trainer can give you safe exercises and train you in proper technique, two factors that are essential in any new program of physical activity. Good luck! Michelle Cederberg, MKin, PFLC www.liveoutloud.ca