Celebs like Tiger Woods get busted for their extramarital sexual exploits and then claim an addiction to sex. But what’s the difference between a bad boy and a true sex problem? And how do you know if your guy is a sex addict? Here are 10 clues that might explain his suspicious behavior. Plus, how much do you like sex? Take our quiz to find out...
Ever since David Duchovny and Tiger Woods checked themselves into to a sex addiction treatment center, a lot of women might be wondering if their guy is hiding secrets.
After all, if some of the most famous people could conceal their cheating for years, who’s to say regular guys couldn’t?
It’s hardly news that men like sex. But that perception – and expectation – can make it tough for women to figure out what’s normal and not when it comes to their man’s sexual demands.
According to research by pioneering sex addiction researcher/therapist Patrick Carnes, about 3%-6% of American men and women have a sexual compulsion.
This ranges from obsessively watching Internet porn, excessive masturbation and cyber/phone sex to frequent anonymous encounters, regular visits to prostitutes or massage parlors and strings of affairs.
Even if you catch your man cheating, how do you know if he’s acting out a compulsion or just being a player?
Motivation is the key difference between an addict and a womanizer, experts say.
The latter is feeding his ego with conquests. A sex addict turns to porn or anonymous hookups the way an alcoholic reaches for scotch.
“Someone else might go for a run, call a friend or zone out with TV,” explains Lisa Paz, Ph.D., a Miami marriage and family therapist. “The sex addict relies on sex to release stress and stabilize their mood.”
So if your partner has been unfaithful or is acting suspicious, how can you tell if sex addiction is to blame? Check out these top 10 warning signs:
1. He’s glued to the computer.
In the past, men didn’t have many visual sex outlets – just a magazine or video.
Enter the internet, where the ever-changing, largely free buffet of online porn keeps many addicts well fed, says Robert Weiss, LCSW, founder and director of the Los Angeles-based Sexual Recovery Institute.
If your man starts spending hours online, behind closed doors, with vague explanations about how he’s working or surfing, there may be more going on.
“[Sex addicts] look at porn 3-4 hours a day, 4-5 days a week,” Weiss says. “They lose time for recreation, family and other interests.”
It’s the combination of unlimited porn options and sexual arousal that keeps them hooked.
“It becomes this endless hunt for the next exciting thing, and that's very addictive,” he says.
2. His porn stash is bigger than Hef’s.
Finding a Playboy in the bathroom or dirty DVDs in the closet doesn’t mean he’s an addict.
But it’s a red flag if it’s shockingly hardcore (to you) or if his porn pile rivals a library's collection of books, says Weiss.
If he tells you the stash is his only sexual secret and you discover he’s lied and there’s more – for example, chat rooms, phone sex or massages with “happy endings” – be worried.
3. He always flakes on plans or runs late.
Sex addiction is a huge time suck, which could lead to a pattern of broken commitments.
“Part of him knows it would be better to do something else,” explains Manhattan relationship therapist Michael Batshaw, LCSW. “That’s the compulsive part.”
4. Hearing “Not tonight” makes him moody.
Nobody likes to be rejected and you don’t need to be a psychologist to know that most guys are happier and more relaxed after sex.
It’s even understandable if he’s a little antsy if it’s been a while since you two have done a mambo between the sheets.
But a sex-addicted man probably will crave it – like a smoker who’s gone too long without a cigarette – and will get irritable if denied.
Without sex, “there’s a palpable edginess, a nastiness, as if he needs a fix,” Paz says.
How long before the nastiness kicks in?
“For some, it will be a day [sans sex], for others every couple of days,” she says. “It depends on how advanced the addiction is.”
5. He acts like he’s directing – and starring in – a porn flick.
Some addicts suddenly want sex with their partners all the time, but when they’re having it, the emotional connection’s missing.
“There’s no loving in it,” Batshaw notes. “It’s all about the release.”
Another tell-tale sign: His sexual requests are getting freakier.
“This is a pervasive, persistent request to up the ante,” not couples deciding to try new things, Paz says.
Just like with other types of addicts, he may need increasing amounts of sex to feed his high. That’s the progressive nature of addiction.
If conventional sex – doing and looking at it – no longer arouses him, he may need more provocative imagery and deviant sex (perhaps to act out what he’s seen) to get excited.
6. Your best come-ons have no effect.
If he’s feeding his addiction elsewhere – whether through porn or physical encounters with others – he may lose interest in sex with you.
Or he may be ready and willing, but unable to finish.
“If suddenly he isn’t able to climax during regular sex with you, that’s a sign he’s desensitized himself to healthy one-on-one sex,” Paz says.
“Minus the camera angles, the thrill of getting caught or the anonymity – whatever the addiction is – he has a harder time climaxing.”
For some sex addicts, intercourse is almost beside the point. They get a thrill from planning, hunting and anticipation – not the act.
“It’s all about the looking, secrecy [and] double life,” Weiss says.
Besides, addicts usually feel a lot of shame after sex is over, he says. “Why would they want to bring that on?”
7. You notice some financial fishiness.
Money missing from the bank account, unfamiliar credit charges or a card you didn’t know existed are all signs that something’s wrong.
About 60% of sex addicts get themselves into financial trouble, spending fortunes to feed their habit, according to the Sexual Recovery Institute.
Also watch out for strange monthly charges even if they seem innocent, Paz advises.
“A lot of these porn sites, phone sex services and prostitutes don’t show up on bills with names like Boobs R Us,” she says. “They’re listed with benign company names.”
8. He’s fighting other demons.
Studies show that sex addicts often have multiple addictions.
Some organizations, including the Sexual Recovery Institute, estimate that 83% also have problems with substance abuse, eating disorders, compulsive shopping or gambling.
“You should be more worried if you notice your partner is also drinking heavily, gambling too much or shopping compulsively,” Batshaw says.
“It means that compulsivity is part of his personality," he says. "And he’s looking to get his need met in a variety of ways.”
9. He’s not over his troubled childhood.
Dig into his background a little.
What was his childhood home life like? Sex addicts often come from families where at least one parent has an addiction.
Plus, ask whether his parents were sexually repressive or permissive.
It’s not unusual for sex addicts to grow up in homes where attitudes about sex weren’t healthy – either with few boundaries or many taboos.
In many cases, childhood sexual, physical or emotional abuse or neglect is a possibility.
Sex addiction can also develop when kids have a fear of failure or face intense pressure to excel as a student, artist or athlete.
“Addiction is a response to shame,” Batshaw explains. “Some teens drink or smoke pot to relieve feelings of not being good enough; others cope by masturbating.”
But how does masturbation develop into addiction?
“Compulsive masturbation can start with a kid who’s really controlled and has a tremendous amount of anxiety,” he says. Once puberty hits, the major way to reduce anxiety is masturbation.
“The brain starts getting wired around compulsive masturbation, the objectification [of] and the dopamine rush around women,” Batshaw says.
Once someone gets to the age where they can play out fantasies, they transfer to other compulsive sexual acts, he says.
10. Your inner voice is raising alarms.
If your gut’s telling you that your man has a sexually related problem – whether it’s porn addiction cyber sex or infidelity – don’t be dissuaded by excuses or rationalizations.
“Women feel like they’re made out to be crazy people,” Weiss says.
“[The men] turn the blame around saying, 'Why are you so jealous? Why are you suspicious? Why are you going after me?'”
Bottom line: Don’t feel like there’s something wrong with you for doubting him.
“When women find out the full extent of a man’s acting out, they’re like, ‘Oh my God! I was right!’”
If you suspect your guy may be a sex addict, check out these resources:
Sex Addicts Anonymous
Sexaholics Anonymous
Sex & Love Addicts Anonymous
Sexual Compulsives Anonymous
Sexual Recovery Anonymous
Society for the Advancement of Sexual Health
Writer Norine Dworkin-McDaniel is a frequent contributor to Rate Your Sex Drive Find out where your libido rates on the sex-o-meter and what you can do if you're running low on steam.
Sunday, November 27, 2011
Saturday, November 26, 2011
THOUGHT FOR THE DAY...
Learn from yesterday, live for today, hope for tomorrow. The important thing is not to stop questioning. - Albert Einstein
FUN FACTS - AND A GREAT WAY TO MAKE EXTRA INCOME AND LOTS OF IT - AND - CHECK OUT " WWW.MELODY'SHAPPYWORLD.COM " FOR A FREE WAY TO BRING HAPPINESS, LOVE AND HOPE TO THE WORLD WE LIVE IN!!
* Research indicates that babies who suck on pacifiers are more prone to ear aches. *
* Medical research has found some substances in mistletoe that can slow down tumor growth. *
* Gardening is said to be one of the best exercises for maintaining healthy bones. *
* From the age of thirty, humans gradually begin to shrink in size. *
* Common pesticides such as roach, termite, and flea insecticide can be found in the bodies of the majority of Americans. *
* Children are more allergic to cockroaches than they are to cats! *
* A person infected with the SARS virus, has a 95% to a 98% chance of recovery. *
____________________________________________________________________
* FOR A GREAT WAY TO MAKE EXTRA INCOME AND LOTS OF IT PLEASE GO TO WWW.GOKIVIA.COM - IT IS THE BEST COMPANY TO BE INVOLVED WITH AND THERE ARE FANTASTIC PRODUCTS AND THE BEST PEOPLE IN THE WORLD TO WORK WITH!! IT HAS THE BEST MARKETING PLAN THAT I'VE EVER SEEN AND YOU WILL BE VERY HAPPY!! WHAT A GREAT WAY TO MAKE MONEY AND SHOP FOR CHRISTMAS GIFTS AT THE SAME TIME!! I CAN'T BEGIN TO EXPLAIN HOW WONDERFUL THE PRODUCTS ARE, I'VE NEVER USED BETTER!! IF YOUR INTERESTED AND I HOPE YOU'LL TRY IT, CALL ME TO GET INVOLVED AT 310-326-3633 - Home - 310-986-7777 - Cell -, email: HereForYou@sbcglobal.net, THANK YOU AND BEST REGARDS, Catrina DeMicelli *
________________________________________________________________________
WWW.MELODYSHAPPYWORLD.COM - "True happiness is not looking back with regret, but looking forward to the future and creating your own exciting, magnificent destiny and masterpiece, YOUR LIFE!"
MELODY JENSEN IS THE MOST WONDERFUL PERSON AND THE GREATEST HUMANITARIAN I KNOW. CHECK OUT MELODY'S HAPPY WORLD, IT'S FREE!!
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* Medical research has found some substances in mistletoe that can slow down tumor growth. *
* Gardening is said to be one of the best exercises for maintaining healthy bones. *
* From the age of thirty, humans gradually begin to shrink in size. *
* Common pesticides such as roach, termite, and flea insecticide can be found in the bodies of the majority of Americans. *
* Children are more allergic to cockroaches than they are to cats! *
* A person infected with the SARS virus, has a 95% to a 98% chance of recovery. *
____________________________________________________________________
* FOR A GREAT WAY TO MAKE EXTRA INCOME AND LOTS OF IT PLEASE GO TO WWW.GOKIVIA.COM - IT IS THE BEST COMPANY TO BE INVOLVED WITH AND THERE ARE FANTASTIC PRODUCTS AND THE BEST PEOPLE IN THE WORLD TO WORK WITH!! IT HAS THE BEST MARKETING PLAN THAT I'VE EVER SEEN AND YOU WILL BE VERY HAPPY!! WHAT A GREAT WAY TO MAKE MONEY AND SHOP FOR CHRISTMAS GIFTS AT THE SAME TIME!! I CAN'T BEGIN TO EXPLAIN HOW WONDERFUL THE PRODUCTS ARE, I'VE NEVER USED BETTER!! IF YOUR INTERESTED AND I HOPE YOU'LL TRY IT, CALL ME TO GET INVOLVED AT 310-326-3633 - Home - 310-986-7777 - Cell -, email: HereForYou@sbcglobal.net, THANK YOU AND BEST REGARDS, Catrina DeMicelli *
________________________________________________________________________
WWW.MELODYSHAPPYWORLD.COM - "True happiness is not looking back with regret, but looking forward to the future and creating your own exciting, magnificent destiny and masterpiece, YOUR LIFE!"
MELODY JENSEN IS THE MOST WONDERFUL PERSON AND THE GREATEST HUMANITARIAN I KNOW. CHECK OUT MELODY'S HAPPY WORLD, IT'S FREE!!
ASSOCIATIONS:
WWW.MELODYSSECRET.COM
WWW.MJHLC.COM
Get wine benefits from your wine - AND - Natural hope for MS patients
One of the best things about enjoying the health benefits of red wine is the wine itself.
Being healthy has never tasted so good!
So naturally, some researchers are trying to spoil the party -- because a new study looks at the benefits of the polyphenols in red wine... when taken without the actual wine.
I'm happy to report that the experiment was a failure.
Researchers gave 61 men and women with an average age of 61 one of three drinks for four weeks: A dairy beverage with a high dose of the polyphenols found in red wine... a dairy beverage with a lower dose of those same polyphenols... and a dairy beverage with no polyphenols.
After four weeks, there was no change in blood pressure levels. The patients were all hypertensive before... and remained so afterwards with average readings of 145/86.
But even the researchers must've expected that.
"Previous human studies showed no effect of red wine drinking on blood pressure," researcher Ilse Botden, MD, a PhD student at Erasmus Medical Center in Rotterdam told WebMD.
The researchers concluded that whatever the heart benefits of red wine might be, they don't come from lowering blood pressure. Like I said, that's no surprise -- the real surprise is that they reached any conclusion at all about red wine... since no one in the study actually drank any.
The researchers were on the right track in one regard, however: Red wine isn't actually the best source of some of its famous antioxidants. A single resveratrol supplement, for example, can contain as much of the polyphenol as an entire case of wine.
But take it WITH your wine, not instead of it -- because studies have shown that booze itself holds some terrific benefits, no matter what kind of alcoholic beverage you drink. In fact, a moderate drinking habit can help your heart, lower your risk of stroke and may even extend your life... even if it won't lower your BP.
And of course, booze is also great for the brain: One recent study found that moderate drinkers are 30 percent less likely to develop dementia and 40 percent less likely to suffer from Alzheimer's disease than non-drinkers.
If you can get all that from drinking, why get it any other way?
On a mission for your health,
Ed Martin
Editor, House Calls
_____________________________________________________________________
The mainstream "solutions" to multiple sclerosis can be even worse than the disease itself: Of all the dangerous meds MS patients are told to take, not a single one of them can stop or reverse the damage.
And they all come with some horrific side effects.
One recently approved drug that does little more than boost walking speed -- and only in about a third of MS patients -- is actually a bird poison, for crying out loud.
Now, there's finally some real promise on the horizon -- and no... it's not a drug. It's a natural supplement that's very similar to the glucosamine safely taken by millions of arthritis patients every single day.
It's called N-acetylglucosamine (GlcNAc), and researchers say it can help correct the problems that cause the immune system to start attacking itself in MS patients.
The secret is in the sugars: Cellular proteins react to sugar molecules, and recent studies have shown that those sugars could be triggering the message that causes immune system T-cells to go haywire.
Glucosamine, as the name suggests, is also a form of sugar -- and researchers say the N-acetylglucosamine form is powerful enough to change that message and replace it with a new one: Stop it. Now.
That's the theory. To test it, the researchers bred mice with an MS-like condition that was causing leg weakness to the point where the rodents should have eventually suffered from paralysis.
When they were given N-acetylglucosamine, however, the march to paralysis wasn't just stopped... it was reversed.
The researchers say human trials are needed to figure out if it really can deliver on the elusive promise of an MS cure or even relief, as well as key issues like the most effective dose.
But if you don't want to wait, I can certainly understand -- and you don't have to, either: N-acetylglucosamine is inexpensive and already widely available. Just be sure to work with an experienced naturopathic physician who can help monitor your progress.
The benefits may not end with MS. In fact, N-acetylglucosamine could open the doorway to new treatments for a host of autoimmune disorders.
In one study, for example, eight of 12 kids suffering from inflammatory bowel disease saw significant improvements -- and no serious side effects -- after two years of N-acetylglucosamine supplements.
These were kids who had a treatment-resistant version of the disease -- so once again, a simple natural supplement managed to pull off what a pharmacy full of meds could not.
On a mission for your health,
Ed Martin
Editor, House Calls
Being healthy has never tasted so good!
So naturally, some researchers are trying to spoil the party -- because a new study looks at the benefits of the polyphenols in red wine... when taken without the actual wine.
I'm happy to report that the experiment was a failure.
Researchers gave 61 men and women with an average age of 61 one of three drinks for four weeks: A dairy beverage with a high dose of the polyphenols found in red wine... a dairy beverage with a lower dose of those same polyphenols... and a dairy beverage with no polyphenols.
After four weeks, there was no change in blood pressure levels. The patients were all hypertensive before... and remained so afterwards with average readings of 145/86.
But even the researchers must've expected that.
"Previous human studies showed no effect of red wine drinking on blood pressure," researcher Ilse Botden, MD, a PhD student at Erasmus Medical Center in Rotterdam told WebMD.
The researchers concluded that whatever the heart benefits of red wine might be, they don't come from lowering blood pressure. Like I said, that's no surprise -- the real surprise is that they reached any conclusion at all about red wine... since no one in the study actually drank any.
The researchers were on the right track in one regard, however: Red wine isn't actually the best source of some of its famous antioxidants. A single resveratrol supplement, for example, can contain as much of the polyphenol as an entire case of wine.
But take it WITH your wine, not instead of it -- because studies have shown that booze itself holds some terrific benefits, no matter what kind of alcoholic beverage you drink. In fact, a moderate drinking habit can help your heart, lower your risk of stroke and may even extend your life... even if it won't lower your BP.
And of course, booze is also great for the brain: One recent study found that moderate drinkers are 30 percent less likely to develop dementia and 40 percent less likely to suffer from Alzheimer's disease than non-drinkers.
If you can get all that from drinking, why get it any other way?
On a mission for your health,
Ed Martin
Editor, House Calls
_____________________________________________________________________
The mainstream "solutions" to multiple sclerosis can be even worse than the disease itself: Of all the dangerous meds MS patients are told to take, not a single one of them can stop or reverse the damage.
And they all come with some horrific side effects.
One recently approved drug that does little more than boost walking speed -- and only in about a third of MS patients -- is actually a bird poison, for crying out loud.
Now, there's finally some real promise on the horizon -- and no... it's not a drug. It's a natural supplement that's very similar to the glucosamine safely taken by millions of arthritis patients every single day.
It's called N-acetylglucosamine (GlcNAc), and researchers say it can help correct the problems that cause the immune system to start attacking itself in MS patients.
The secret is in the sugars: Cellular proteins react to sugar molecules, and recent studies have shown that those sugars could be triggering the message that causes immune system T-cells to go haywire.
Glucosamine, as the name suggests, is also a form of sugar -- and researchers say the N-acetylglucosamine form is powerful enough to change that message and replace it with a new one: Stop it. Now.
That's the theory. To test it, the researchers bred mice with an MS-like condition that was causing leg weakness to the point where the rodents should have eventually suffered from paralysis.
When they were given N-acetylglucosamine, however, the march to paralysis wasn't just stopped... it was reversed.
The researchers say human trials are needed to figure out if it really can deliver on the elusive promise of an MS cure or even relief, as well as key issues like the most effective dose.
But if you don't want to wait, I can certainly understand -- and you don't have to, either: N-acetylglucosamine is inexpensive and already widely available. Just be sure to work with an experienced naturopathic physician who can help monitor your progress.
The benefits may not end with MS. In fact, N-acetylglucosamine could open the doorway to new treatments for a host of autoimmune disorders.
In one study, for example, eight of 12 kids suffering from inflammatory bowel disease saw significant improvements -- and no serious side effects -- after two years of N-acetylglucosamine supplements.
These were kids who had a treatment-resistant version of the disease -- so once again, a simple natural supplement managed to pull off what a pharmacy full of meds could not.
On a mission for your health,
Ed Martin
Editor, House Calls
The 'I' Clinic
I’ve always been intrigued by human behavior. As a lifelong observer of people, I pay particular attention to the words we use. Words can tell you a lot about a person. For example, when it comes to taking personal responsibility for things that happen in your life, the use or non-use of the personal pronoun “I” can tell you a lot about a person.
Those that shun personal responsibility often avoid taking responsibility by blaming everyone else for their problems. They’ll say “they,” “he,” or “she” did something to them, and will never say “I” when referring to the cause of their problems. Here’s my solution: Use more “I” statements. The more “I” statements you make, the more behavior you’ll own and personal responsibility you’ll accept. If you’re always blaming others for your life decisions, it’s time you join Dr. Sklare’s “I” Clinic and start taking more individual responsibility.
Wishing You Great Health,
Dr. John H. Sklare
Those that shun personal responsibility often avoid taking responsibility by blaming everyone else for their problems. They’ll say “they,” “he,” or “she” did something to them, and will never say “I” when referring to the cause of their problems. Here’s my solution: Use more “I” statements. The more “I” statements you make, the more behavior you’ll own and personal responsibility you’ll accept. If you’re always blaming others for your life decisions, it’s time you join Dr. Sklare’s “I” Clinic and start taking more individual responsibility.
Wishing You Great Health,
Dr. John H. Sklare
Does Soy Help Menopause?
Question: Do you advise using soy to relieve menopausal symptoms?
Dr. Brownstein’s Answer:
Soy is frequently promoted as a cure-all for menopausal symptoms, including relieving hot flashes and mood swings. Although soy does show some benefit for these symptoms, the adverse effects of soy on the thyroid gland mitigate its use in treating the symptoms of menopause.
There are many other natural therapies, such as bioidentical hormones, which can relieve the symptoms of menopause without negatively impacting the thyroid gland. Check with a healthcare practitioner knowledgeable about such natural remedies.
Dr. Brownstein’s Answer:
Soy is frequently promoted as a cure-all for menopausal symptoms, including relieving hot flashes and mood swings. Although soy does show some benefit for these symptoms, the adverse effects of soy on the thyroid gland mitigate its use in treating the symptoms of menopause.
There are many other natural therapies, such as bioidentical hormones, which can relieve the symptoms of menopause without negatively impacting the thyroid gland. Check with a healthcare practitioner knowledgeable about such natural remedies.
How to Make Exercises for Arthritis Pain-Free - 9 Tips to Start an Arthritis Exercise Program
Most people don’t love trekking to the gym. Add achy, stiff joints to the mix, and it’s no wonder many arthritis sufferers aren’t getting enough exercise. So how can people with this chronic inflammatory disorder reap the benefits of working out safely and effectively? Read on for our fitness experts’ 9 best tips...
When your arthritis flares up, your first instinct may be to take your medication and lie down for a long rest.
But too much inactivity can actually make arthritis pain, stiffness and swelling worse.
“It’s important to move your joints when you have arthritis,” says Cynthia Ivy, an occupational therapist who works with arthritis patients at Mayo Clinic Arizona in Scottsdale.
“Exercise produces synovial fluid, which lubricates the joint,” she explains. “It also keeps surrounding muscles and tissues strong, so they support the joint better.”
The result? Less pain and, over time, less damage to the joint, Ivy says.
Despite the many benefits of exercises for arthritis, most people with the condition aren’t meeting even the minimum requirements for 20 minutes of daily activity, even though they’re claiming otherwise.
About 30%-40% of arthritis patients say they get about 20 minutes of exercise each day, according to recent anecdotal surveys.
But a recent study from Northwestern University Feinberg School of Medicine proves they don’t. Researchers used devices to track the activity levels of 1,000 people with knee osteoarthritis. Only 13% of men and 8% of women met the daily minimum.
In fact, almost half the people fell into the Department of Health and Human Services’ definition of “inactive”: They didn’t participate in any moderate exercise lasting 10 minutes during the week.
Whether you’re an active person who doesn’t want the disease to slow you down or are just getting started with an arthritis exercise program, here are 9 tips to help you stay pain-free and healthy:
1. Take Stock.
Before you build an arthritis exercise program, know what your starting point is and find an objective measure of your daily activity. Use a timer and keep a log.
“The best way to tell how long you’re exercising is to time yourself,” Ivy says.
Since doing exercises for arthritis can be hard when you’re not feeling well, “two minutes can feel like five,” she explains.
A pedometer is useful for walkers, says Michele Melkerson-Granryd, M.E.D., a specialist in exercise physiology in Austin, Tex., who has had two hip replacements.
Get a device that meets your needs: A simple pedometer measures only your steps; a more sophisticated one tracks activity levels and number of calories burned.
2. Set a Goal.
The minimum recommended goal is 20 minutes per day, but you’ll get the best benefits if you can work up to 30 minutes, says Ivy. If one session of 30 minutes is too much, break it into two 15-minute sessions, she advises.
Start slowly with a 5- or 10-minute walk several times a day, suggests Lisa Konstantellis, MSPT, a physical therapist and manager of the Joint Mobility Center at the Hospital for Special Surgery in New York City. Increase your daily total by five minutes each week until you’ve reached 30 minutes, she says.
If you’re using a pedometer, the Arthritis Foundation recommends that you aim for 10,000 steps per day. You’re almost halfway there with your daily routine, which can add up to 3,000-5,000.
3. Pick a Partner.
Doing exercises for arthritis won’t be a chore if you have company, so walk with a friend or sign up for a group class, like water aerobics or yoga.
“If you have a buddy to exercise with, you’re most likely to be consistent,” Konstantellis says.
“Start with your friends,” she says. “Or check with the local community center.”
The Arthritis Foundation also offers programs in many areas.
4. Do What You Love.
If you love being outside, go for a walk. In bad weather, use a treadmill or walk indoors at a local mall, for example.
Like to work out at a local gym? Get your heart pumping on the cardiovascular equipment, such as a treadmill, stationary bike or elliptical machine.
Even more strenuous activities – such as tennis, golf or skiing – are doable with some modifications.
You can make these activities less demanding, says Melkerson-Granryd. For example, with tennis, switch from singles to doubles, which requires less running and turning. If you play tournaments, compete at a lower level.
Or use a wrist or elbow brace to prevent arthritis pain in your hands and arms, Melkerson-Granryd says. Skiers should take less-strenuous trails (blue or green instead of black), resting between runs and wearing a knee brace, she advises.
Golfers can use a cart or play a shorter nine-hole course when tired.
If your hands bother you, use an arthritic grip on your clubs. It's larger, easier to hold and puts less pressure on your hands.
In an aerobics class, take a rest about halfway through or work at a slower pace, says Melkerson-Granyd.
“We tell our clients to use a 0 to 10 scale to rate their [arthritis] pain,” Konstantellis says. “Zero is no pain, and 10 is excruciating. If you’re above a 5, it’s time to stop and rest.”
5. Get Wet.
If you’re concerned other activities will be too painful, get in the water.
“If you have access to a pool, this is one of the best forms of exercise for people with arthritis,” Konstantellis says. “It’s gentle on the joints, and the water creates resistance, which gives you a great workout.”
Sign up for a class at a local YMCA, community center or health club. Or check the Arthritis Foundation website for programs in some areas.
But you can get started on your own – just get in a pool and walk.
The Arthritis Foundation offers the following guidelines:
Stand upright, with your arms slightly bent at your sides, and walk forward, placing your whole foot (first heel, then toes) on the bottom of the pool.
If you plan to walk in deep water, get a flotation belt, which will keep you upright and floating at about shoulder height. Otherwise, you’ll want to work in water that’s waist- to chest-deep.
Protect your back by keeping your core muscles (in your stomach and back) engaged as you walk.
Intensify the workout by mixing in short intervals during which you lift your knees higher or pump your arms.
Check out 8 pool exercises great for arthritis.
6. Build Strength.
Moving is easier with strong muscles. So build yours up by lifting light weights or with simple strengthening exercises you can do without equipment at home.
For example, simply lifting your leg up off a chair and holding it for 6-10 seconds builds your quadriceps muscle, which helps support your knee, says Ivy.
Want more? The Arthritis Foundation has photos and videos of strengthening exercises for arthritis.
7. Stay Flexible.
Before you work out, do a series of range-of-motion exercises with your affected joint, Ivy advises.
“Every joint can move in a series of directions and in a certain range.”
Don’t be afraid to move the affected joint, because movement will help decrease pain. Just move it as far as you can in each direction, and stop before you reach a painful point.
“Do 10 pain-free repetitions of a range-of-motion exercise on every affected joint each day,” she says. Besides range-of-motion exercises for arthritis, yoga, tai chi and Pilates can also help maintain joint flexibility. They also strengthen your core muscles.
Use a video or take a class, and tell your instructor about your arthritis and any other conditions you may have. Ask for modifications to the poses so there’s less strain on your joints.
8. Don’t sit too long.
Whether watching TV, reading or working on the computer, remember to get up and move.
“Walk around the room or building every hour,” suggests Melkerson-Granryd. “If you’re on the phone, stand up and walk around your desk while you talk.”
9. Take Time to Recover.
It’s normal to have some pain and soreness after doing exercises for arthritis. If you’re uncomfortable, apply an ice pack or a big bag of frozen peas or corn – wrapped in a spare pillowcase – over the joint for 10-15 minutes, she suggests.
“Ice will help reduce inflammation and is good at dulling pain,” Konstantellis explains.
If the pain lasts for more than two hours, it’s a sign that you overdid it, says Ivy. Next time, build in more rest periods or go at a slower pace, she advises.
It may take some time for you to learn your limits – and how far you can stretch them without pain. They may vary from day to day, as symptoms flare and subside.
But with patience and persistence, there’s no reason you can’t reach the recommended daily goal of 30 minutes of exercises for arthritis, says Ivy.
For more information and expert advice, visit our Arthritis Health Center.
Are You Bad to the Bone?
For years, you’ve been the first one on the tennis courts, the weekend hiker, the intrepid gardener on your knees for hours. While all those activities are great for you, they can also be hard on your joints.
When your arthritis flares up, your first instinct may be to take your medication and lie down for a long rest.
But too much inactivity can actually make arthritis pain, stiffness and swelling worse.
“It’s important to move your joints when you have arthritis,” says Cynthia Ivy, an occupational therapist who works with arthritis patients at Mayo Clinic Arizona in Scottsdale.
“Exercise produces synovial fluid, which lubricates the joint,” she explains. “It also keeps surrounding muscles and tissues strong, so they support the joint better.”
The result? Less pain and, over time, less damage to the joint, Ivy says.
Despite the many benefits of exercises for arthritis, most people with the condition aren’t meeting even the minimum requirements for 20 minutes of daily activity, even though they’re claiming otherwise.
About 30%-40% of arthritis patients say they get about 20 minutes of exercise each day, according to recent anecdotal surveys.
But a recent study from Northwestern University Feinberg School of Medicine proves they don’t. Researchers used devices to track the activity levels of 1,000 people with knee osteoarthritis. Only 13% of men and 8% of women met the daily minimum.
In fact, almost half the people fell into the Department of Health and Human Services’ definition of “inactive”: They didn’t participate in any moderate exercise lasting 10 minutes during the week.
Whether you’re an active person who doesn’t want the disease to slow you down or are just getting started with an arthritis exercise program, here are 9 tips to help you stay pain-free and healthy:
1. Take Stock.
Before you build an arthritis exercise program, know what your starting point is and find an objective measure of your daily activity. Use a timer and keep a log.
“The best way to tell how long you’re exercising is to time yourself,” Ivy says.
Since doing exercises for arthritis can be hard when you’re not feeling well, “two minutes can feel like five,” she explains.
A pedometer is useful for walkers, says Michele Melkerson-Granryd, M.E.D., a specialist in exercise physiology in Austin, Tex., who has had two hip replacements.
Get a device that meets your needs: A simple pedometer measures only your steps; a more sophisticated one tracks activity levels and number of calories burned.
2. Set a Goal.
The minimum recommended goal is 20 minutes per day, but you’ll get the best benefits if you can work up to 30 minutes, says Ivy. If one session of 30 minutes is too much, break it into two 15-minute sessions, she advises.
Start slowly with a 5- or 10-minute walk several times a day, suggests Lisa Konstantellis, MSPT, a physical therapist and manager of the Joint Mobility Center at the Hospital for Special Surgery in New York City. Increase your daily total by five minutes each week until you’ve reached 30 minutes, she says.
If you’re using a pedometer, the Arthritis Foundation recommends that you aim for 10,000 steps per day. You’re almost halfway there with your daily routine, which can add up to 3,000-5,000.
3. Pick a Partner.
Doing exercises for arthritis won’t be a chore if you have company, so walk with a friend or sign up for a group class, like water aerobics or yoga.
“If you have a buddy to exercise with, you’re most likely to be consistent,” Konstantellis says.
“Start with your friends,” she says. “Or check with the local community center.”
The Arthritis Foundation also offers programs in many areas.
4. Do What You Love.
If you love being outside, go for a walk. In bad weather, use a treadmill or walk indoors at a local mall, for example.
Like to work out at a local gym? Get your heart pumping on the cardiovascular equipment, such as a treadmill, stationary bike or elliptical machine.
Even more strenuous activities – such as tennis, golf or skiing – are doable with some modifications.
You can make these activities less demanding, says Melkerson-Granryd. For example, with tennis, switch from singles to doubles, which requires less running and turning. If you play tournaments, compete at a lower level.
Or use a wrist or elbow brace to prevent arthritis pain in your hands and arms, Melkerson-Granryd says. Skiers should take less-strenuous trails (blue or green instead of black), resting between runs and wearing a knee brace, she advises.
Golfers can use a cart or play a shorter nine-hole course when tired.
If your hands bother you, use an arthritic grip on your clubs. It's larger, easier to hold and puts less pressure on your hands.
In an aerobics class, take a rest about halfway through or work at a slower pace, says Melkerson-Granyd.
“We tell our clients to use a 0 to 10 scale to rate their [arthritis] pain,” Konstantellis says. “Zero is no pain, and 10 is excruciating. If you’re above a 5, it’s time to stop and rest.”
5. Get Wet.
If you’re concerned other activities will be too painful, get in the water.
“If you have access to a pool, this is one of the best forms of exercise for people with arthritis,” Konstantellis says. “It’s gentle on the joints, and the water creates resistance, which gives you a great workout.”
Sign up for a class at a local YMCA, community center or health club. Or check the Arthritis Foundation website for programs in some areas.
But you can get started on your own – just get in a pool and walk.
The Arthritis Foundation offers the following guidelines:
Stand upright, with your arms slightly bent at your sides, and walk forward, placing your whole foot (first heel, then toes) on the bottom of the pool.
If you plan to walk in deep water, get a flotation belt, which will keep you upright and floating at about shoulder height. Otherwise, you’ll want to work in water that’s waist- to chest-deep.
Protect your back by keeping your core muscles (in your stomach and back) engaged as you walk.
Intensify the workout by mixing in short intervals during which you lift your knees higher or pump your arms.
Check out 8 pool exercises great for arthritis.
6. Build Strength.
Moving is easier with strong muscles. So build yours up by lifting light weights or with simple strengthening exercises you can do without equipment at home.
For example, simply lifting your leg up off a chair and holding it for 6-10 seconds builds your quadriceps muscle, which helps support your knee, says Ivy.
Want more? The Arthritis Foundation has photos and videos of strengthening exercises for arthritis.
7. Stay Flexible.
Before you work out, do a series of range-of-motion exercises with your affected joint, Ivy advises.
“Every joint can move in a series of directions and in a certain range.”
Don’t be afraid to move the affected joint, because movement will help decrease pain. Just move it as far as you can in each direction, and stop before you reach a painful point.
“Do 10 pain-free repetitions of a range-of-motion exercise on every affected joint each day,” she says. Besides range-of-motion exercises for arthritis, yoga, tai chi and Pilates can also help maintain joint flexibility. They also strengthen your core muscles.
Use a video or take a class, and tell your instructor about your arthritis and any other conditions you may have. Ask for modifications to the poses so there’s less strain on your joints.
8. Don’t sit too long.
Whether watching TV, reading or working on the computer, remember to get up and move.
“Walk around the room or building every hour,” suggests Melkerson-Granryd. “If you’re on the phone, stand up and walk around your desk while you talk.”
9. Take Time to Recover.
It’s normal to have some pain and soreness after doing exercises for arthritis. If you’re uncomfortable, apply an ice pack or a big bag of frozen peas or corn – wrapped in a spare pillowcase – over the joint for 10-15 minutes, she suggests.
“Ice will help reduce inflammation and is good at dulling pain,” Konstantellis explains.
If the pain lasts for more than two hours, it’s a sign that you overdid it, says Ivy. Next time, build in more rest periods or go at a slower pace, she advises.
It may take some time for you to learn your limits – and how far you can stretch them without pain. They may vary from day to day, as symptoms flare and subside.
But with patience and persistence, there’s no reason you can’t reach the recommended daily goal of 30 minutes of exercises for arthritis, says Ivy.
For more information and expert advice, visit our Arthritis Health Center.
Are You Bad to the Bone?
For years, you’ve been the first one on the tennis courts, the weekend hiker, the intrepid gardener on your knees for hours. While all those activities are great for you, they can also be hard on your joints.
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