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Exercise

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Exercise and Arthritis

Research has found that regular exercise is one of the most effective treatments for arthritis. Generally people with arthritis need to do a mix of three types of activities to help improve their condition - mobility exercises, strengthening exercises and fitness exercises.

Physical activity helps broadly by:

  • Decreasing joint pain
  • Preventing joint stiffness
  • Improves mobility
  • Strengthens muscles and bones
  • Decreases muscle tension
  • Improves posture and balance
  • Improves your overall health and fitness

Before you start to exercise it is important to talk with your doctor and healthcare team to help you develop a program that will suit your condition, physical health and lifestyle. When you develop an exercise plan, choose activities you enjoy, not ones that will make your arthritis worse.

The following are examples of exercise that is good for arthritis:

  • Walking
  • Dancing
  • Yoga Tai Chi
  • Water exercise classes (hydrotherapy)
  • Chair based exercises
  • Hydrotherapy

Hydrotherapy

A great form of exercise for people living with arthritis or osteoporosis. Exercising in water decreases the stress on joints due the buoyancy and warm water temperature (33-34 degrees Celsius) reduces muscle spasms, tension and pain.

Benefits of hydrotherapy include:

  • Pain relief
  • General strengthening for muscles to prevent joint replacements
  • General stretching for muscles to maintain flexibility (allowing you to put your socks and stocking on more easily!)
  • Increased cardiovascular fitness, thereby increasing exercise tolerance
  • Reduced risk of falling (also important for osteoporosis)
  • Improved balance, posture and mobility
  • Improved circulation

Participating in a hydrotherapy class can provide various health benefits as stated, but it also offers a relaxed social environment to meet other people with the same condition.

Arthritis & Osteoporosis WA conducts a series of hydrotherapy exercise classes at the Wyllie Arthritis Centre, 17 Lemnos St , Shenton Park. For class details please call (08) 9388 2199.

Access to Hydrotherapy Pool at the Wyllie Arthritis Centre is available to those who have arthritis or osteoporosis and are members of Arthritis & Osteoporosis WA. Membership is by an annual donation ($25 or more).

Pool Session Times

Open Pool Session - 55 minute classes
Cost: $8 per session ( or you can purchase a pool pass $80 for 12 sessions)
Mon - Fri: 12noon - 12:55pm
Thurs: 11:00am - 11:55am

Instructed Classes....

Warm Water Exercise - Gentle pace / Light activity level, 55 minute classes
Cost: $10 per session (or you can purchase a pool pass $100 for 12 sessions)

Mon: 10:00am - 10:55am FULL; 11:00am - 11:55am; & 2:00pm - 2:55pm
Tues: 11:00am - 11:55am; 4:00pm - 4:55pm
Wed: 10:00am - 10:55am; 11:00am - 11:55am; & 2:00pm - 2:55pm
Thurs: 2:00pm - 2:55pm; & 4:00pm - 4:55pm
Fri: 9:00am - 9:55am; 10:00am - 10:55am; 1:00pm - 1:55pm

Acqua Fitness - Fast pace/ Moderate activity level, 55 minute classes
Cost: $10 per session (or you can purchase a pool pass $100 for 12 sessions)

Mon: 9:00am - 9:55am FULL; 3:00pm - 3:55pm
Tues: 5:00pm - 5:55pm; & 6:00pm - 6:55pm
Wed: 9:00am - 9:55am; & 1:00pm - 1:55pm
Thurs: 3:00pm - 3:55pm

Bookings are not needed for any of the above sessions.

Physiotherapy Led Classes....

Piers Higham, Physiotherapist
Tues & Thurs: 8am - 11am classes
(private health rebate available)
Call 0419 857 388 for details & bookings

Aqua Physiotherapy - Physiotherapist
Mon, Tues & Thurs: 1pm - 2pm
Fri: 11am - 12pm
Call 0432 207 842 for details & bookings 

JIA Hydrotherapy

Aquatic exercise encourages range of motion, strength and fitness, with less stress on joints and is a benficial form of exercise for children and teenagers with JIA. Classes are suitable for beginners and experienced participants; participants must be competent swimmers. Benefits include increased muscle strength, improved joint range of movement, improved co-ordination, balance and agility. Water exercise has been scientifically proven to enhance wellbeing.

The JIA Hydrotherapy Program is available to participants between the ages of 7 and 17 years, who are competent swimmers and able to enter and exit the pool unaided. This program is led by Physiotherapists, Nicole Pates and Emma Woods.

Classes run during the school term time. Call (08) 9388 2199 for details.

To make your booking for up coming classes, click here

Ankylosing Spondylitis Hydrotherapy and Land Based Exercise Classes

These classes are designed for people with AS. Criteria for attendance at the exercise classes (one of the following):

  • Attendance at the 6-week AS Education and Self-Management Program (please contact AOWA on 9388 2199)
  • Referral from the AS Clinic at Sir Charles Gardiner Hospital (contact Student Clinic, SCGH physio dept. on 6457 2337)
  • Referral from the AS Clinic at Fiona Stanley Hospital (contact FSH Outpatient Physio Clinic on 6152 3429)
  • Private physiotherapy assessment ( contact Student Clinic, SCGH physio dept. on 6547 2337)

Classes held at: Arthritis Wyllie Centre, 17 Lemnos Street, Shenton Park
Hydrotherapy only: Monday 5.45pm OR 6.45pm (50 minute class) OR
Land Classes & Hydrotherapy: Monday 5.45pm land class followed by 6:45pm hydrotherapy class (2 x 50 minute classes).
Cost of exercise classes: $25 Annual Membership Fee PLUS

  • Class Pass: $100 for 12 sessions ($10 per session plus 2 free sessions, pass does not expire, and is to be purchased during office hours)  OR
  • Casual: $12 per session (please bring exact money in an envelope and hand to physiotherapist)

*The combined land and hydrotherapy class counts as one session, as does the single hydrotherapy class.

Tai Chi for Arthritis

Tai Chi for Arthritis is a program that was created in 1997 by Dr Paul Lam, with a team of tai chi and medical experts. Tai Chi for Arthritis involves 12 movements or positions that are designed to be safe and beneficial for people with arthritis. Instructors of the program are trained to understand arthritis and ensure the movements are safe for participants. Tai Chi for Arthritis classes begin with warm-up exercises. The leader then demonstrates and teaches one or two movements per lesson. You will be encouraged to learn the movements properly and slowly, working within your comfort limits.

What are the benefits of tai chi?
In general, tai chi has been shown to:

  • decrease stress
  • increase muscle strength in the lower body
  • improve balance
  • improve posture

Studies show that tai chi can help reduce pain and stiffness felt by people with arthritis. The movements gently exercise most of the muscles and joints throughout the body and can improve your flexibility and ability to move. Practising tai chi may also help you to relax and improve your sense of wellbeing, which is also important in helping you deal with pain.

Classes run during the school term time. Call (08) 9388 2199 for details.

To make your booking for up coming classes, click here

Yoga

Gentle and restorative yoga has been proven to be helpful for many chronic pain conditions, providing relief from both the pain itself and the associated stress related to living with chronic pain.

Yoga connects the body and the mind through the medium of the breath. Learning to move with the breath, bringing awareness to the body and its needs through poses that rejuvenate the nervous system, muscles and connective tissue of the body can have wonderful health benefits.

Call (08) 9388 2199 for more details.

To make your booking for up coming classes, click here

The Joint Movement (National Arthritis Exercise Program)

The Joint Movement is a national arthritis exercise program for people with arthritis or other musculoskeletal conditions. The programs run for 10 weeks, with participants attending two sessions per week. Participants will attend a pre-screening assessment as well as a post assessment at the conclusion of the 10 week program.

Please contact the organisations directly to book in for your pre-screening assessment and to become a part of this exciting new national exercise program.

SHENTON PARK
Trench Health & Fitness, 17 Lemnos Street, Shenton Park
Phone: (08) 9382 2663
email: admin@trenchhealth.com.au
website: www.trenchhealth.com.au/
Hours: Mon to Thurs 6am – 8pm;  Fri 6am – 2pm; Sat 8am - 12pm
Exercise Physiologists: Michael Hug and Jessica Coshan.
Programs offered: Warm water and strength.

MALAGA
Body Biomechanics, 4/11 Enterprise Crescent, Malaga
Phone: 0403 882 701
email: telisha.crannage@bodybiomechanics.com.au
Hours: Mon to Fri 7am - 7pm;  Sat 8am - 1pm
Exercise Physiologist: Telisha Crannage
Programs offered: Warm water and strength.

CANNING VALE
WA Health Group, Queensgate Centre
Suite 7, (Level 1) 2 Queensgate Drive, Canning Vale
Phone: 6162 2616
email: emma@wahealthgroup.com.au
Hours: Mon to Fri 7am - 7pm;  Sat 8am - 12pm (EP not available on Sat)
Exercise Physiologist: Emma Koontz
Programs offered: Warm water and strength.

MANDURAH
4 Life Physiotherapy, Unit 1, 25 Rafferty Rd, Mandurah
Phone: 9583 5200
website: www.4lifeexphysiology.com.au
email: webenquiry@4lifephysiotherapy.com.au
Hours: Monday to Friday 8am-5pm
Exercise Physiologists: Melissa Brodie and Rachel Halleen
Programs offered: Warm water and strength.

ALBANY
Arthritis & Osteoporosis WA, Albany Branch
Albany Health Campus
Phone: 9842 9229
email: www.arthritiswa.org.au
Warm water instructor: Tara O’Neill
Programs offered: Warm water

Exercise and Osteoporosis

Regular exercise has a very important role in maintaining healthy bones and preventing osteoporosis.

Exercise can:

  • Maintain and improve bone density - builds bone strength Increase muscle strength - supports the joints improve coordination and balance - helps to prevent falls
  • Improve lung and heart fitness - reduces the risk of heart disease

Exercise should be undertaken on a regular and long term basis as the benefits for bone health are only maintained with regular physical activity. People diagnosed with osteoporosis or recovering from a fracture must consult their doctor and health team before undertaking an exercise program.

Osteoporosis Exercise Classes

Arthritis & Osteoporosis WA offers a program suitable for people who:

  • Have diagnosed osteoporosis, or
  • Have had a low trauma fracture (no less than 3 months before the start date)

The program consists of 10 exercise classes run by a qualified physiotherapist and includes resistance and balance training exercises. Equipment used in the exercise classes are hand weights, leg weights and resistive exercise band.

Bookings are Essential. To make your booking, click here.