Everyone can be fit. What is important is in recognizing and accepting what being fit means for you. Of course, your top fitness is very different from that of a 20-year old hockey player or a 40-year old lifelong runner. We want you to take a few minutes and think about what being fit means to you. Maybe it’s being able to walk up and down the stairs without being tired. Maybe it’s building stronger muscles to support your sore joints and alleviating joint discomfort. Maybe it’s being able to continue to improve your weightlifting and bodybuilding goals. Maybe it’s being able to spend the entire day out in the garden or on the tennis court. Anyway, you get the idea. Your fitness is about you – and not anyone else. Think about what you enjoy doing, what you’d like to do, any goals you have, and take into consideration any physical health limitations you may have. The next step is in moving forward, creating a plan or small weekly goals, and striving to meet these. There is no “too old” or “I can’t”. It doesn’t matter if one week you can’t get to the gym or you’re not able to get out in your garden as you planned – there is no actual failure in this get fit strategy. We want you to set yourself up for the fitness that makes sense for you. You decide what you want, why you want it, and then focus in on it. No goal or target is too big or too small – what matters is that it’s important to you. Think of the famous question, “How do you eat an elephant? One bite at a time,” – the same holds true for you. We’ve put together some new habits you can focus on that will support you on your new fitness path. Remember to talk to your doctor before embarking on a new fitness plan. Stand and Sit Tall Take a quick scan of your body as you sit in your chair. Is your back straight? Are your feet flat on the floor and are your knees bent at 90 degrees? Is your neck straight or are you leaning towards your monitor? Yes, good posture habits are vital in ensuring your body can support any new fitness goals or routines. When you’re walking and sitting, think about keeping your back straight, roll your shoulders back, and try to tense your stomach muscles. Yes, easier said than done, but with a little practice and attention every day, you’ll soon be standing and sitting tall. Walk Regardless if you’re a swimmer, cyclist, avid gardener, tennis player, bodybuilder, or yogi – you still need to walk. It’s very important to do regular weight-bearing activity to help support strong and healthy joints, bones, and muscles. You might think you get enough activity with your daily bike rides or lap swim, but you still need to walk. Along with helping to strengthen your bones and joints, a short daily walk invigorates your circulation, aids in digestion, and supports your heart health. Get Out and About It’s very easy to suddenly find yourself alone. Maybe you’re retired and live alone or have moved to a new community where you don’t know many people. At first you don’t feel isolated or alone, but over time it’s very easy to feel very alone. We are social animals and need regular friendly human contact for both our mental and physical health. If you find yourself alone, think about joining some kind of club or group. For example, join a photography club, walking group, gardening club, quilting group, tennis club, or whatever meets your interests. Don’t be shy, talk to the cashier at your grocery store, strike up a conversation with your neighbor - make small talk with the people around you. It can be as easy as striking up a conversation about the weather or chatting about your local sports team. You never know who you will meet or what you’ll learn. Eat Well You are what you eat. Think of your favorite fruits and vegetables and look for ways to eat 5 – 10 servings a day. Add a chopped apple to your daily bowl of oatmeal. Enjoy some fruit and yogurt. Make a big batch of vegetable soup that you can enjoy for lunch all week. To make things easier, buy frozen fruits and vegetables – these fruits and vegetables are already washed and have been chopped and peeled. Remember to incorporate healthy sources of protein such as lean meats, beans, and other legumes. Of course, we want you to enjoy a treat or two, just keep an eye on your portions, but don’t be afraid to indulge every now and then. Get a Checkup Yes, please go see your doctor for your annual checkup. This annual checkup is the best way your doctor has to monitor and track your health. It’s important you get your blood work done, have your cholesterol monitored, that your blood pressure is taken, and that you are going for mammograms and colonoscopies as required. Even if you feel fine, it’s very important to see your doctor for an annual visit. This is your chance to ask questions, to learn how to monitor any arthritis pain or other joint discomfort, and to talk about any mental health concerns. Set Some Goals Think about what you’d like to accomplish – something big or something small. It doesn’t matter, just so long as it’s something that motivates you. For example, set a goal of completing a five kilometer run in three months or playing tennis twice a week or joining a hiking club and going out for weekly hikes. Goals are a great way to keep you motivated and focused on good healthy habits. There is no failure level attached to these goals – they’re goals, so they should be somewhat challenging and motivating. If it helps, partner up with a friend and commit to the same goal. Plan to meet every Saturday morning for a regular walk or bike ride – when you’re lacking motivation, it helps to know that your friend is counting on you to come out. Enjoy the Journey We want you to have fun and enjoy your fitness journey. Don’t compare yourself to others or what you used to be able to do. Focus on what you’re doing today, what you’re going to do tomorrow, and how great you feel about this. Your confidence will increase, your mood will lighten, and you’ll be that person full of life and energy that others admire.

There is nothing more debilitating than arthritis. This very common disease knows no boundaries when it comes to age, sex, or race – it is the leading cause of disability in the United States.

Often associated with joint swelling, redness, stiffness, a limited range of motion, and pain, symptoms can be mild, moderate, or severe. Impacting more than 50 million American adults and 300,000 children, arthritis is unfortunately more common than most people realize. Because the symptoms and pain can be so wide-ranging, the disease impacts each person differently.

You may know someone who struggles to walk up and down stairs and you may know someone who is able to play tennis regularly and enjoy her garden. The individual impacts of this disease can make it hard for friends, family, and colleagues to understand how limiting the disease can be.

We want to create better understanding of arthritis and urge you to share this article with your friends, family, colleagues, and social media network. If you know someone who has it, take the time to listen to them and understand what they’re going through – don’t dismiss their pain or chalk it up to small aches. If you have the disease, we hope you’re getting the right medical care and support you need to manage your disease and pain.

Types

The term “arthritis” actually refers to over 100 different known types of joint pain and joint disease. Some more commonly known types include osteoarthritis, rheumatoid arthritis, and juvenile arthritis. But other diseases and conditions including gout, degenerative disc disease, lupus, and carpal tunnel syndrome are all types.

Researchers have classified these over 100 different manifestations of arthritis into four primary categories of disease:

• Degenerative. The most common type of degenerative arthritis is osteoarthritis. With degenerative arthritis, the cartilage that cushions your joints slowly wears away, resulting in bone-on-bone rubbing and pressure which then causes pain, swelling, and stiffness. With the constant wear and rubbing, the joints begin to lose their flexibility and strength, resulting in chronic pain. The risk factors for degenerative arthritis include family history, excess weight, age, and previous injury history to major joints. The treatment ranges depending on the exact type of degenerative arthritis, but mild or moderate osteoarthritis can be eased with maintaining a healthy weight, strengthening the muscles around the joint, taking over-the-counter pain relievers, avoiding repetitive motions, and taking care to give your body a break.

• Inflammatory. The immune system is designed to protect us from disease, illness, and pain with protective inflammation. When the immune system become over-reactive, it can stimulate an auto-immune response that results in attacking otherwise healthy parts of the body with too much inflammation. With inflammatory arthritis, this over-reactive immune system attacks healthy joints with too much inflammation, causing joint erosion and damage to internal organs, eyes, and other body parts. Rheumatoid arthritis is an example of inflammatory arthritis and many people living with another auto-immune disease such as Crohn’s Disease or ulcerative colitis will also develop inflammatory arthritis. While there is no known exact cause for inflammatory arthritis, researchers believe there could be a connection between genetics and environmental factors. Treatment for this type of arthritis ranges with the symptoms but often strong biologic drugs are administered to control both inflammation and pain.
• Infectious. Caused by bacteria, a virus, or fungus that enters the joints and triggers inflammation, infectious arthritis is easy to overlook. For example, infectious arthritis can be caused by salmonella poisoning, hepatitis C, or a sexually transmitted disease. Treatment is typically with an antibiotic, when caught early enough to prevent a chronic condition.
• Metabolic. When the body creates too much uric acid, this acid builds up in the joints causing needle-like crystals that cause sudden and severe spikes of intense joint pain. A common example of metabolic arthritis is gout. The treatment includes taking measure to control uric acid levels, this can be done with diet or may require prescription medications.

Visit the Arthritis Foundation website to learn more about the over 100 different types.

Symptoms

The primary signs and symptoms are inflammation and joint stiffness, however due to the wide-ranging nature, the symptoms can often be hard to identify. A person suffering from enteropathic arthritis due to ulcerative colitis may, for example may have zero swelling or redness but be suffering from intense joint pain in the feet, knees, ankles, elbows, wrists, and hands.

The swelling and inflammation that is common to many types can cause your joints to feel stiff in the morning and can vary in intensity and duration. In osteoarthritis, the stiffness often comes after exercise or other repetitive motion, as the disease progresses this stiffness worsens, eventually causing the joint to fail. Or you may feel that your body begins to stiffen and tighten up when you sit down at your desk to work or to relax in the evening.

Depending on your exact type of the disease, this joint swelling, inflammation, and stiffness can impact any joint in your body – you may have stiff fingers and hands, tight wrists, limited mobility in your knees, hips, or shoulders.

Each type of arthritis comes with its own list of signs and symptoms – don’t ignore redness, swelling, reduced joint mobility, a hot sensation in the joint, fever, new fatigue, or an unexplained rash. Talk to your doctor and try to track the severity and occurrences of your symptoms to better enable a diagnosis.

Living Well with Arthritis

It is possible to live a full and active life. However, this quality of life does depend on your type of the disease, the severity of the disease, and how it is being managed. When caught and treated early, many people with arthritis are able to return to living a busy and active life.

It’s important that you limit the stress on your joints, you can do this by maintaining a healthy weight and by strengthening the muscles and tendons that support your joints. Supportive exercise such as swimming, walking, water aerobics, cycling, and yoga are gentle ways to keep your joints flexible and to provide supportive muscle-building.

Depending on the severity, your doctor may recommend over-the-counter medication, prescription medication, or some lifestyle changes. Follow the recommendations of your doctor and do ask questions.

It’s important that you give your body the break it needs. As you know, pain can come in waves or flares – pay attention to the signals your body is giving you. Give yourself the time and opportunities to rest, relax, and get extra sleep. It’s okay to say no to invitations and to take the time you need to let your body rest. Do talk to your healthcare professional about the mental and emotional aspects of living with chronic pain – you should never suffer in silence.

To learn more, visit the Arthritis Foundation and Arthritis Society.

What is affordable, accessible and a form of preventative medicine? If you guessed Nature, you’re correct. Many studies show significant health gains for those in contact with nature. Spending time in nature can:

• Reduce anxiety and depression
• Relieve stress
• Improve cognitive functioning
• Reduce inflammation
• Improve short-term memory and concentration
• Enhance creativity
• Increase immunity
• Increase weight loss and fitness

Nature offers one of the most reliable boosts to your mental and physical well-being and spending as little as 5 minutes can help relieve stress. There are countless ways to immerse yourself in nature, be it through a hike on a local trail, camping, knitting in the park or catching up with an old friend with a coffee in hand at the park. But before you head out and soak up the health benefits of the outdoors, ensure you are properly equipped for your activity of choice. Spending an entire day or two out in nature? Mother Nature can be unpredictable but fortunately all you need is a little preparation to promise a comfortable trip. When packing for a weekend getaway, think from top to bottom. What type of products or clothing items do you need to protect your head, face, body, legs and feet? Here are a few product/clothing examples to consider depending on your trip and activity:

• Hat
• Sunglasses
• Lip balm with SPF
• Aloe Vera gel
• Bug repellent
• Good walking shoes
• Shorts and pants

Pain Relief Aches and muscle soreness gets the best of us. But when pain comes naturally after a long hike or canoe trip, so can relief. SierraSil Topical Spray is an all-natural spray that helps reduce pain, increases blood flow, helps control bruising and promotes healing activity. All you need is 2-3 sprays at a time and you’ll begin to feel relief within minutes, so you can enjoy nature’s health benefits. First Aid Kit It’s essential to have a first aid kit handy at all times regardless of the activity you partake in. Whether it’s a minor cut or a bee sting, you want to be properly equipped to prevent any infections or putting a damper on your trip. For a complete list of items to carry in your first aid kit, check out redcross.ca. Lastly, be aware of your surroundings. Whether you’re a seasoned kayaker, hiker or camper, always be on the lookout for anything unusual and listen to your gut. Be present in the moment and don’t forget to have fun and take in the fresh air and beautiful scenery.