Iris Rodriguez
Prof. Deane Lamont
Kinesiology 010
Final Research Paper
Introduction:
Throughout our life, coaches, teachers, trainers, peers, and family encourage us to
participate in regular physical activity. As we live a healthy lifestyle, we are not told that
physical activity not only reduces the chances of hypokinetic diseases, but also can have negative
consequences. A study by the National Activity Center on Physical Activity and Disability was
conducted where 233 individuals who have participated in sport were compared with 302
random people from the general population. The results were that people who had participated in
sports were more likely to be at risk for osteoarthritis: Americans who participate in consistent,
intense, high-level, competitive sports throughout their teen, adolescent and young adult years
are more likely to develop Osteoarthritis in their senior years. Because the muscles become
overworked, “people who overuse their joints by subjecting them to repeated stresses and strains
are at increased risk” (eHealth MD). EHealth MD also reports that athletes who encounter
injuries, such as fractures and infections, harm the interior tissues of a joint, and are more likely
to develop osteoarthritis as they get older. Medic8, reports that more than 20 million people have
the disease, and by the year of 2030, 70 million people are expected to be at risk by the time they
are 65 years old.
Medic 8 also reports, Osteoarthritis as the most common type of Arthritis; a joint disease
that mostly affects the cartilage of the main joints of the body, including the hip, hand, knee and
spine: “Cartilage is the slippery tissue that covers the ends of bones in a joint. Healthy cartilage
allows bones to glide over one another. It also absorbs energy from the shock of physical
movement” (Medic 8). In Osteoarthritis, the outer layer of cartilage breaks down and wears off.
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The bones under the cartilage rub together; this explains the pain, swelling and loss of
function/motion of the joint. Although physical activity can cause Osteoarthritis, is also effective
in dealing with the disease. Regular physical activity can be beneficial because it can reduce pain
and disability while improving physical fitness.
Enhancement of Muscle Development/Safety:
Older Americans who suffer from Osteoarthritis experience difficult years with pain and
frustration because of loss of independence. Although not curable, Osteoarthritis can be dealt
with therapy through physical activity: reduces pain, improves disability and quality of life. In
(The Randomized Trial Comparing Aerobic Exercise and Resistance Exercise with a Health
Education Program in Older Adults with Knee Osteoarthritis—The Fitness Arthritis and Seniors
Trial—FAST) article, conducted a report with 439 older Americans participating in either an
aerobic or resistance exercise program or a health education program for an 18 month period.
The results of the aerobic and resistance participants were compared to the health education
participants. For the 18 month period, the conductors constructed a physical performance test:
“(1) a distance walk in six minutes; (2) a timed stair climb and descent; (3) a timed task
involving lifting, picking up, and carrying a ten pound weight; and (4) a timed task consisting of
getting in and out of a simulated car, performed at the Wake Forest Clinical Center” (The
Randomized…). The data showed improvement in all three groups, in measures of disability,
pain and physical performance; and proved that physical activity is an effective way to decrease
disabilities in an osteoarthritis victim. However, the older Americans who participated in aerobic
or resistance exercise showed a higher improvement than those in the health education program.
The aerobic and resistance participants showed lower disability than those in the health
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education program. With a ten percent difference between the aerobic group and health
education group, and an eight percent difference between the resistance group and health
education group. Overall, the victims felt less pain; the less pain they felt the easier their regular
exercising tasks became, meaning improvement in their physical fitness. Both exercise groups
showed significant increases in measures of strength during flexion. Their joints became stronger
and more flexible without feeling pain while stretching or moving.
The Randomized Trial aims to achieve balance between the intensity of the regimens to
make the exercise regimen harmless, simple and adequate to older people with Osteoarthritis.
They are more likely to suffer an injury because they are fragile, and must be careful, whether
they participate in a low or high intensity exercise. Although the study conducted a safe regimen,
some participants were injured; for example two people fell while walking, two others fell while
participating in the weight training program, and another dropped a weight in her foot which led
into a fracture. When the individual participates in an exercise they must be sure of their abilities.
The National Center on Physical Activity and Disability reports that older Americans are
not only prone to Osteoarthritis because of physical activity but also because of their age.
Researchers tested three different age groups, from age 45 to 64, and nearly 100 percent of the
subjects of age 65 or older showed at least minimal signs in an x-ray of the prevalence of
Osteoarthritis. The report showed a positive relationship between osteoarthritis and regular
physical activity. Also reports, “to prevent the effects of inactivity, and to improve overall
fitness, the goals of exercise for those with osteoarthritis should include: (1) reduce pain,
increase range of motion and strength; (2) protect joints affected by osteoarthritis by greater
damage; and (3) increase daily activity levels, improve overall strength”. Osteoarthritis patients
can enhance their muscle development by balancing participation in therapeutic exercise to
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maintain their working joints, and conditioning exercise to encourage and improve the entire
body fitness.
The Exercise Treatment for Osteoarthritis Disability article reports that currently
Osteoarthritis cannot be cure with any treatments, but the treatments do decrease the symptoms
of the condition, and can prevent the advancement of the disease. Regular physical activity
reduces the chances of mortality rates in both men and women; increasing the chances of living
longer, including individuals who are suffering from Osteoarthritis. Through testing Americans
in exercise programs, and receiving information from clinicians and physicians, the ETOD
article found that exercise increases cartilage nutrition, increases blood flow, decreases swelling,
bone stiffness, chances of injury and improves muscle strength. Each benefit helps the person
live a normal life, reduces the chances falling and allows people to participate in their everyday
activities without difficulty.
Regular physical activity is recommended to all individuals because it allows a healthy
lifestyle and reduces the chances of developing an illness. Even if a human develops a disease,
regular physical activity is reliable in assisting the individual in coping with it. The Agency for
Health Care Research and Quality reports, “it is never too late to become physically active”. The
report indicates that “few older adults achieve the recommended 30 or more minutes of moderate
physical activity on at least 5 days per week and about 35 to 44 percent of adults ages 75 or older
are inactive, meaning they engage in no leisure-time physical activity. Although growing older
seems to cause an unavoidable loss of strength, fitness, and energy, seniors can make it
preventable, or improve their losses by beginning a regular exercise program.
Types of Exercise:
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Regular Physical activity is an effective way to improve the joints development but there
are only certain exercises that are beneficial, others can be fatal. The At Health (2007)
association and the journal Arthritis M. D. reported that there are many health programs in where
could educate the individual about how to deal with osteoarthritis, and how to begin an effective,
safe exercise program. The individual should check with a physician that can guide them with
exercises best for them, with safe warm up exercises, and when not to exercise an affected joint
with osteoarthritis. A beneficial exercise for Osteoarthritis according to both articles is
strengthening exercises such as quad sets. Strengthening exercises help the individual strengthen
the affected joints that can prevent loss of movement. Participating in aerobic exercises is also
helpful, such as swimming, walking, or biking, which benefits the heart, lungs, and the ability to
have control over one’s body movement. Range of motion, flexibility exercises can reduce pain
and prevent loss of independence of the joint, such as stretching, and constant movement of the
joint. To see an improvement one must exercise regularly, should plan daily routines in which
can be beneficial to their quality of life and minimize disability.
In Medscape Today journal, researchers Kim Bennell and Rana Hinman report recent
meta-analyses focused on the efficacy of strengthening and aerobic exercise similar to the
Arthritis M. D., and At Health articles. The analysis was conducted of twenty-two trials of
strengthening exercise in where significant improvements were made; improvements in strength,
pain, function and quality of life. According to the findings, “the effectiveness of joint
strengthening is maximized when combined with general strength, flexibility and functional
exercises” (Medscape Today). Aerobic exercises were studied with twelve trials, including
walking programs, aquatic exercises, yoga, and Tai Chi. Findings reported, “Aerobic exercise
alleviates pain and joint tenderness, promotes functional and respiratory capacity”. Is difficult to
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ignore the pain caused by osteoarthritis but not impossible to deal with the pain through regular
physical activity.
Older Americans need to find their motivation that will help them pursue a healthy life.
The negative vibe of an individual who is upset because of the development of a disease, can
lead to depression. However, individuals need to find hope and instead of feeling hopeless
should search for solutions. Another Medscape Today journal found Tai Chi—a form of mindbody therapy, as a good treatment for osteoarthritis victims. It reports, “Tai Chi combines deep
diaphragmatic breathing and relaxation with many fundamental postures that flow imperceptibly
and smoothly from one to the other through slow, gentle, graceful movements” (Medscape
Today, 2008). A randomized, clinical study was done to evaluate the physical and psychological
effects of Tai Chi for patients suffering from osteoarthritis. Participants have shown significant
improvements in their balance and strength that has allowed them to gain control of their body
and feel less pain. Tai Chi is effective and safe if one participates daily, and in the techniques
helpful to them.
Conclusion:
Older Americans are more likely to suffer from osteoarthritis especially if they have been
active for a long period of their younger years. Osteoarthritis is a painful disease that no one
would like to live with, once developed one has to learn how to live and deal with it. When is
difficult for an individual with osteoarthritis to participate in their daily activities, they lose hope,
and have no motivation to continue. But if they persevere and participate in regular physical
activity they will benefit greatly. Regular physical activity enhances joint development in
osteoarthritis victims, it allows them to reduce swelling, strengthen their joints to continue
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participating in their daily activities, improve their disability and their physical fitness which
leads to a healthy lifestyle and reduces the chances of developing other diseases. Aerobic,
strengthening, and flexibility exercises are the main exercises that benefit an individual but it
depends on the individual needs. Millions of older Americans have the disease; people need to
become aware of how to prevent it, and how to deal with it if developed.