Club Blog

(ARA) – More than just aches and pains, arthritis is a chronic disease that damages joints and can lead to loss of function or disability. In fact, it is the most common cause of disability in the United States, affecting 50 million Americans or 22 percent of the total population.

For years it was believed that people with arthritis should not exercise because movement could cause further damage to joints. Now, physical activity is recognized as playing an integral role in the prevention and treatment of arthritis. According to the Arthritis Foundation, exercise provides relief from pain, improves physical function and quality of life, and delays the onset of disability without worsening symptoms or the progression of the disease.

Unfortunately, the already staggering social and economic impact of arthritis in the United States is set to explode in coming decades.  A new government report found that the number of adults with arthritis has increased by almost 1 million since 2003 to 2005 and it’s estimated that arthritis will affect 67 million Americans in 2030. 

The effects of arthritis can be devastating, but self-management strategies such as weight loss and increasing physical activity can lessen pain and improve function, and may prevent or limit the impact of arthritis on daily activities. “For every one pound you lose, that’s four pounds of pressure off each knee,” says Dr. Patience H. White, the Arthritis Foundation’s vice president of public health. In addition, losing as little as 11 pounds can reduce your risk of developing knee osteoarthritis by 50 percent.

It is important for Americans to make daily movement a year-round goal. While it may seem hard to get started, there are plenty of opportunities for you to move year-round, no matter where you are or what the season:

* Move with others. Enjoy exercise more by making it a social activity you can enjoy with your friends. The Arthritis Foundation organizes events year-round to keep people moving, including the Jingle Bell Run/Walk and Arthritis Walk, which also raise money for important arthritis research and community services. You can get started today by registering for an event near you.

* Take a walk. A stroll around your neighborhood or on a walking path will not only leave you with a trimmer physique and less joint pain, but can also improve your mood and overall sense of well-being. When it’s too cold or hot outside, move indoors by using a treadmill or walking in place. For a walking program that is specifically designed to reduce arthritis discomfort and improve overall health, try the Arthritis Foundation’s Walk with Ease program.

* Try Tai Chi. Tai Chi is an ancient Chinese exercise with a variety of proven health benefits, such as reducing stress and relieving arthritis pain. Because its gentle movements are easy to learn and do not require uncomfortable bending or squatting, Tai Chi is a great way to move all year. Check with your local Arthritis Foundation office to find a class near you.

To find out about more ways you can move year-round, visit www.letsmovetogether.org.

by: Michael R. Mantell, Ph.D.
Fitness Psychology

A couple of years ago, a series of studies came out that showed that couples who work out together increase their chances of sticking to their exercise program more than 90%!  This can’t be ignored and it got me thinking about couples I treat for relationship problems.  Maybe they ought to go from a therapy session to the gym, and they’ll not only stick to their exercise program, but also stick together.

You may know that I won’t take anyone into therapy/counseling unless they are working out or have a genuine plan to initiate a physical fitness program.  So why not make working out as a couple a therapeutic recommendation? 

After all, not only does going to the gym together enable couples to spend quality time with each other, it allows for discussion of mutual goals and fitness levels, sharing a common commitment to well-being, creating mutual motivation, developing a deeper bond with each other, and offers opportunities to celebrate each other’s successes. 

I see couples at The Sporting Club working out together frequently and have often wondered about setting aside time once a month or so JUST for couples to enjoy an evening of fitness, perhaps dine on some of Minh’s great food, and finish with a brief discussion on some aspect of relationship improvement.  Consider it a date night at TSC! 

Matters of the heart beyond cardio benefits are only some of the rewards you can look forward to with couples exercise.  Remember, there are studies that show that men and women who exercise regularly report better and more frequent sex with their partners—so how much more enjoyable can exercising with each other be?

Here are seven simple ideas to get started:

1. Take a class or two together.  From spinning to Yoga, stretching to Pilates, gravity to Zumba, The Sporting Club has enough classes each week to satisfy your interests and needs.
2. Do cardio side-by-side by finding two treadmills, stair machines, or bikes and work at your own speed – double head phones in the same iPod lets you share music!
3. Learn how to stretch each other – gently helping each other with a pull or push can ease each other’s muscles before and after a couples’ workout.
4. Develop some trust with each other simply by serving as each other’s spotter.  Knowing your partner is there to assist can aid in communication and trust building.  And there’s nothing like saying “thanks” to help a relationship.  Bench presses, chest flies, skull crushers all can provide opportunities to assist each other and demonstrate a feeling of safety with each other.
5. Do resistance exercises using each other as the resistance. Push-ups against the press of your partner and leg raises with resistance from your partner are only two ways to begin partner-assisted resistance.  It’ll help your arguments later.
6. Eye contact and communicating while exercising offer chances for intimacy building that can extend to other activities that are, well, a bit more intimate and reserved for out of the gym exercise.
7. One program I came across for at-home couples exercise is the “Fit2Touch” DVD fitness program that combines Yoga, Pilates and strength training.  You can find it on line.

It’s been well known that exercise is good for the body, soul and mind.  Now, we can add, it’s also good for our relationships.  The Sporting Club may just be the best date destination in San Diego.

Live Life Fit

Nothing can add a needed dynamic to a fitness regime then a workout partner. If you are use to doing your fitness routine alone get a friend involved and you can add a level of fun to your workouts not experienced before. A workout partner can offer encouragement and reinforcement only possible when you have someone there during your training. You can also help them by encouraging them to set goals, stay committed and enjoy your time together. When you go through those tough times and motivation is low a workout partner can be a lifesaver that provides the necessary motivation to continue with the workout.

Maybe you can add some sound advice for your partner also by providing motivation when it is needed most. Sometimes working out with a partner adds the right atmosphere to push your routine to the next level of accomplishment and have someone there to share your achievement. Working out with a partner offers a level of camaraderie not available when you train alone.

When people begin to lose interest in exercising, it is generally because they allow other priorities in their lives to become more important than maintaining a healthy body. Those other priorities include things like work, family, friends and daily chores. Without a network of people to help you stay focused or to energize you, it can be difficult to stick with an exercise routine for very long.

However, working out in group exercise classes or around others is proven to aid in the motivation of many casual exercisers. Working out with others not only helps individuals feel social included, but it helps them feel that they are part of a group of like-minded individuals that identify themselves as being healthy and good to their bodies.

Furthermore, many people report that working out regularly at a gym or at a fitness class helps them make connections with other like-minded individuals. These connections, just as much as the physical activity, encourage the individuals to return to the place of exercise for social networking just as much as for physical exertion. Thus, working out in groups serves as a sort-of safety net for individuals that have a hard time sticking to a particular routine.