5 weight training tips for people with arthritis Strength training is good for just about everyone. It's especially beneficial for people with arthritis. When properly done as part of a larger exercise program, strength training helps them support and protect joints, not to mention ease pain, stiffness, and possibly swelling. Yet, the thought of starting a weight training program can be daunting to many arthritis sufferers. If you have arthritis and want to incorporate strength training into your health routine, these tips can help you get started. Get your copy of Strength and Power Training for Older Adults   Studies attest that strength training, as well as aerobic exercise, can help you manage and sometimes prevent conditions as varied as heart disease, diabetes, arthritis, and osteoporosis. It can also protect vitality, make everyday tasks more manageable, and help you maintain a healthy weight. Strength and Power Training for Older Adults answers your strength training questions and helps you develop a program that's right for you. Work with a physiatrist, physical therapist, or certified personal trainer who has experience working with people who have arthritis to design and adapt exercises that will work for you. Your goal should be to include strength training, flexibility activities that enhance range of motion, and aerobic activities that avoid further stress on joints (such as water exercise or the use of elliptical machines). Schedule workouts for times of the day when you are least likely to suffer from inflammation and pain. Avoid exercising when stiffness is at its worst. Warm up before beginning a strength training session. Walk for a few minutes, while you slowly move and bend your arms into different positions. If you have rheumatoid arthritis, balance rest and exercise carefully. Generally, you should avoid doing strength training with actively inflamed joints, at least until the inflammation eases. In some cases, water workouts may be a better choice than strength training. Exercise within a comfortable range of motion. If an exercise or movement causes significant pain, stop doing it! Discuss your options with a trainer or physical therapist. For more weight training tips, check out Strength and Power Training for Older Adults, a Special Health Report from Harvard Medical School. Image: Ridofranz/Getty Images Share this story:

Simple strength training tips If you've never lifted weights in your life — and many people haven't — why should you start now? The answer is simple: Muscle tissue, bone density, and strength all dwindle over the years. So, too, does muscle power. These changes open the door to accidents and injuries that can compromise your ability to lead an independent, active life. Strength training is the most effective way to slow and possibly reverse much of this decline. Strong muscles help the body in many ways. Strong muscles pluck oxygen and nutrients from the blood much more efficiently than weak ones. That means any activity requires less cardiac work and puts less strain on your heart. Strong muscles help the body stay sensitive to insulin by making it easier for sugar to move into cells,  In these ways, strong muscles can help keep blood sugar levels in check, which in turn helps prevent or better control type 2 diabetes. Strong muscles also enhance weight control. On the other hand, weak muscles hasten the loss of independence as everyday activities — such as walking, cleaning, shopping, and even dressing — become more difficult. They also make it harder to balance your body properly when moving or even standing still, or to catch yourself if you trip. The loss of power compounds this. Perhaps it's not so surprising that, by age 65, one in three people reports falls. Because bones also weaken over time, one out of every 20 of these falls ends in fracture, usually of the hip, wrist, or leg. The good news is that the risk of these problems can be reduced by an exercise and fitness routine that includes strength training. Beginner's simple strength boosting exercises A sturdy chair with armrests and athletic shoes with non-skid soles are all you need for these simple strength building exercises.  Seated bridge Sit slightly forward in a chair with your hands on the armrests. Your feet should be flat on the floor and slightly apart, and your upper body should be upright (don't lean forward). Using your arms for balance only, slowly raise your buttocks off the chair until nearly standing with your knees bent. Pause. Slowly sit back down. Aim for 8–12 repetitions. Rest and repeat the set. Triceps dip Put a chair with armrests up against a wall. Sit in the chair and put your feet together flat on the floor. Lean forward a bit while keeping your shoulders and back straight. Bend your elbows and place your hands on the armrests of the chair, so they are in line with your torso. Pressing downward on your hands, try to lift yourself up a few inches by straightening out your arms. Raise your upper body and thighs, but keep your feet in contact with the floor. Pause. Slowly release until you're sitting back down again. Aim for 8–12 repetitions. Rest and repeat the set. Standing calf raise Stand with your feet flat on the floor. Hold onto the back of your chair for balance. Raise yourself up on tiptoe, as high as possible. Hold briefly, then lower yourself. Aim for 8–12 repetitions. Rest and repeat the set. For more strength training tips, check out Strength and Power Training for Older Adults, a Special Health Report from Harvard Medical School.  Share this story:

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Strength and Power Training for Older Adults Featured content: • The basics: Strength training, power training, and your muscles • The health benefits of power and strength training • Getting set up • Safety first • Designing your program • Working out • Workout I: A good starting point Click here to read more »