Arthritis Ireland Arthritis Ireland

The evenings are getting shorter and the weather colder but that is no excuse not to keep your Joints in Motion this winter! Research shows that 30% of us get no exercise at all during the winter months and as a person with arthritis it's important to stay active through ALL seasons. That’s why we have come up with some helpful suggestions to help you keep active regardless of the weather conditions and keep you in training for the Get your Joints in Motion Walking Challenge 2010!

Exercise Indoors:

Walk Indoors! Shopping Centres overcome several barriers to exercise such as traffic, curb heights, adequate lighting and weather conditions. They are also a very sociable way to maintain your walking program with your ‘buddy’. And, you can even go for a coffee afterwards! Join a walking/exercise group. Exercising with others helps us stay motivated. Arthritis Ireland have many branches nationwide who organise group exercise activities from aqua aerobics to tai chi. Check out www.arthritisireland.ie for your local branch details. Or, why not consider starting your own group?! Create a home gym. This doesn't have to be expensive. You can easily set-up a great workout routine with just a set of dumbbells, an exercise ball and an exercise DVD such as Arthritis Ireland’s 'Be Active with Arthritis' – a great way to keep your joints in motion from the comfort of your home! Take the stairs! Spend as little as 20 minutes at a time climbing up and down the stairs for a very intense and efficient workout. Get wet! Find a local indoor pool you can use. Try swimming, water aerobics, or even just walking or running laps in the water.

Exercise Outdoors!

If you would prefer to brave the elements and exercise outdoors, here are some helpful suggestions to keep you motivated, active and SAFE!

Warm-up! Its really important to always warm-up, but particularly during the colder months as the body's temperature is lower, and the colder temperatures can make your muscles tighter, so be sure to take the time to warm up well and help avoid injury.

Wrap up well! Layers are great for keeping warm during outdoor exercise. Not only are layers the most effective way to stay toasty, they also allow you to remove the top layer if you get too warm. Remember, the layer closest to your skin should draw moisture away, and the top layer should be wind and water resistant.

No sweat! You don’t have to sweat to get a good workout. Sweating can cause the layer closest to your skin to get wet, which can cause you to be chilled. Instead focus on increasing your heart rate.

Don't strip when you get inside. While its tempting to immediately remove your layers when you get home, it’s important to give your body temperature time to adjust, so its best to wait a while. However, do take off any wet clothes straight away and put on something warm to avoid a chill.

Drink up. It's just as important to stay hydrated when exercising in winter as it is in summer, even though you might not feel as thirsty, keep drinking your water.

Be Seen. It's best to exercise outdoors during daylight, however, if you do need to exercise outdoors when it is dark, wear reflective materials to ensure that you can be seen.

Check with your doctor. If you have health concerns, get your doctor's OK.

Why Keep Walking This Winter?

By walking regularly this winter, you help to;

• keep your joints supple
• build up your muscles
• keep your weight down
• boost your general health by strengthening your heart, increasing lung function, reducing blood pressure and giving you more stamina
• improve your mood, relieve tension and stress thus helping you to sleep better
• Be ready to join the hundreds of walkers who will once again take part in the Get Your Joints in Motion Walking Challenge 2O1O