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Sports & Joint Surgery
"Move For Life" is Key to Staying
Young
Jennifer Monaghan of Richardson had been plagued
with an arthritic hip that got progressively more painful for
20 years. By her late 50s, walking a few blocks with heavy groceries
or walking empty-handed for a half mile meant crippling pain
the next day.
Finally, at the age of 59, she underwent a
total hip replacement that ultimately made her look and feel
20 years younger. Not only were the aging lines of pain gone
from her face, many pounds were gone from her size 16 hips,
because now Jennifer could exercise.
She began walking and doing calisthenics,
as recommended by her orthopaedic surgeon, to rebuild long-lost
muscle strength and flexibility in her hips and legs. A year
after her surgery, she was walking three miles nearly every
day, and this summer, four years and a low-fat diet later, she
slipped easily into a size 8 dress for her son's wedding.
The American Academy of Orthopaedic Surgeons
(AAOS) has started a program to get more older people to become
physically active and "moving for life" regardless of current
state of their muscles, bones, and joints. In fact, lack of
exercise makes conditions like arthritis, osteoporosis and back
pain worse or at least more difficult to live with. And failing
to exercise after undergoing joint replacement not only deprives
a person of the full advantage of surgery, but also increases
the risk of falls, the main reason for having to undergo repeated
surgery.
The AAOS brochure, "Keep Moving for Life,"
sums it up succinctly: "Regular exercise slows the loss
of muscle mass, strengthens bones and reduces joint and muscle
pain. In addition, mobility and balance are improved, which
reduces the risk of falling and suffering a serious injury such
as a hip fracture."
About 65 percent of older Americans currently
do little or nothing to stay in shape and therefore invite health
problems like obesity, diabetes, high blood pressure, heart
disease, immobility and loss of the ability to live independently.
Contrary to the concerns of many older people
with chronic orthopaedic problems who fear that exercise will
make their conditions worse, it is lack of exercise that can
lead to further deterioration, invalidism and pain. Let us say,
for example, that you, like Jennifer, have painful osteoarthritis,
the leading cause of disability in people over 55. Rather than
further damaging your arthritic joints, a regular program of
moderate activity and stretching and strengthening exercises
can reduce pain, improve mobility, and increase the stability
of arthritic joints by strengthening the muscles that support
them.
Dr. William Head of the Texas Center for Joint
Replacement, suggests swimming or walking in a pool as ideal
for arthritis sufferers, since water exercise is "non-impact
and nonweight-bearing activity that does not place a lot of
pressure on arthritic joints." Also recommended are walking
(once muscles are strong enough), cycling and stretching exercises.
As with any new exercise program at any time
of life, the best laid plans are those that start off modestly
and build gradually. No marathons within the first few months,
please.
You can expect some mild muscle soreness and
stiffness at first, but this should go away as you continue
exercising and gradually build up your strength and flexibility.
Do not stop exercising because of start-up muscle soreness.
However, if the exercise you choose causes severe pain or swelling,
it would be wise to stop and consider another activity.
To increase your chances of sticking with
exercise, choose an activity that you enjoy. Better yet, choose
two or three enjoyable activities, since variety keeps exercise
interesting and a balanced program that uses different parts
of the body is better for you. For example, you might combine
walking with cycling, swimming or gardening.
Be sure to warm up and stretch before starting
your activities and cool down and stretch again after them.
Try to build up to at least 30 minutes a day of moderately vigorous
activity. If you cannot do that full half hour at once, split
it up into two or three segments during the day, perhaps walking
for 15 minutes in the morning and riding an exercise bike for
15 minutes in the evening.
To get the Academy's free brochure, call toll-free
1-800-824-BONE (824-2663) or send a stamped self-addressed
business-size envelope to "Keep Moving For Life," American
Academy of Orthopaedic Surgeons, P.O. Box 1998, Des Plaines,
ILL. 60017.
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