Walking is the #1 exercise prescribed for arthritis. Some helpful tips to make your walking program more enjoyable and beneficial are as follows: 1. Talk before you walk. Discuss your program with your physical therapist. 2. Walk a mile in your shoes and then reassess your need for arch supports or orthotics. BEST EXERCISE FOR ARTHRITIS
T H E CONN E C T I ON B E TWE E N EXERC I SE & MENTAL HEALTH
• Exercise and ADHD. Exercising regularly is one of the easiest andmost effective ways to reduce the symptoms of ADHD and improve concentration, motivation, memory, and mood. Physical activity immediately boosts the brain’s dopamine, norepinephrine, and serotonin levels—all of which affect focus and attention. • Exercise and PTSD/ trauma. Evidence suggests that by really focusing on your body and how it feels as you exercise, you can actually help your nervous system become “unstuck” and begin to move out of the immobilization stress response that characterizes PTSD or trauma. Instead of thinking about other things, pay close attention to the physical sensations in your joints andmuscles, even your insides as your body moves. Exercises that involve cross movement and that engage both arms and legs—such as walking (especially in sand), running, swimming, weight training, or dancing—are some of your best choices. Outdoor activities like hiking, sailing, mountain biking, rock climbing, whitewater rafting, and skiing (downhill and cross-country) have also been shown to reduce the symptoms of PTSD. When you’re under the cloud of an emotional disorder and haven’t exercised for a long time, setting yourself extravagant goals like completing a marathon or working out for an hour everymorning will only leave you more despondent if you fall short. Better to set yourself achievable goals and build up from there.
Everyone knows that regular exercise is good for the body. But exercise is also one of the most effective ways to improve your mental health. Regular exercise can have a profoundly positive impact on depression, anxiety, ADHD, and more. It also relieves stress, improves memory, helps you sleep better, and boosts overall mood. And you don’t have to be a fitness fanatic to reap the benefits. Research indicates that modest amounts of exercise can make a difference. No matter your age or fitness level, you can learn to use exercise as a powerful tool to feel better. • Exercise and depression. Maintaining an exercise schedule can prevent you from relapsing. It promotes all kinds of changes in the brain, including neural growth, reduced inflammation, and new activity patterns that promote feelings of calm and well-being. It also releases endorphins, powerful chemicals in your brain that energize your spirits and make you feel good. Exercise can also serve as a distraction, allowing you to find some quiet time to break out of the cycle of negative thoughts that feed depression. • Exercise and anxiety. Anything that gets you moving can help, but you’ll get a bigger benefit if you pay attention instead of zoning out. By adding this mindfulness element—really focusing on your body and how it feels as you exercise—you’ll not only improve your physical condition faster, but you may also be able to interrupt the flow of constant worries running through your head.
3. Walk with a buddy.
4. Be careful with leashed dogs. They might “walk you” and increase your risk of falling down. 5. Listen to your body: modify distance, time and intensity as needed. 6. Move slowly and use assistance as needed (with a cane or walking stick). Other popular types of exercise for people with arthritis includes: stretching, tai chi, yoga, Pilates, water exercises, cycling, strength training and hand mobility exercises. It is best to seek medical advice before starting any exercise program and to work with a physical therapist to develop a tailored exercise program.
HEALTHY RECIPE TOMATO, CUCUMBER & AVOCADO SALAD
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INGREDIENTS
• 2 tablespoons extra- virgin olive oil • 1 tablespoon sherry vinegar • 1 teaspoon orange zest • ½ teaspoon salt • ½ teaspoon honey • ½ teaspoon ancho chile powder
• 1 large English cucumber, chopped • 1 cup cherry tomatoes, halved • 1 ripe avocado, halved, pitted and chopped
INSTRUCTIONS
Whisk oil, vinegar, orange zest, salt, honey and chile powder in a large bowl. Add cucumber; toss gently. Cover and let marinate for 15 minutes. Fold in tomatoes. Gently fold in avocado. Serve immediately.
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