EBRR Class Report – Walk with EASE.
Title: Walking with EASE
Author: Arthritis Foundation
Why I chose to take this class:
This class was designed by the Arthritis Foundation to help people with Arthritis to walk. The walk with EASE program was designed to help us become knowledgeable, confident, ease arthritis symptoms and maintain overall fitness and quality of life. Knowledge from this class can be used by my wife.
What I learned from this class:
Introduce walking with EASE:
EASE – Encourage, Arthritis, Support and Education.
Why walking is good for you. Some basic health consideration what the walk with EASE program can offer you. How the walk with EASE is designed. How to use the book and make walk with EASE your own. Activities, assess your starting point, and do a self-check to review your progress.
Problem Solving Related to walking:
What is the problem, what is the cause and what solutions might work.
Walking with EASE has four components: 1) Walking. 2) Health information. 3) Exercise. 4) Motivation tips and tools.
Starting point self test:
Pain, fatigue and physical limitations.
Know the basic facts about Arthritis and exercise:
Arthritis is inflammation of the joints. The most common arthritis are: Osteoarthritis, Rheumatoid Arthritis and Fibromyalgia.
Osteoarthritis: Degenerative joint disease there are two types: 1) Primary and 2) Secondary. Primary involves gradual, degenerative wear and tear of the joint cartilage. Secondary Osteoarthritis – degenerative changes of the cartilages related to injury, genetics, obesity and other causes. Cartilage need joint motion to stay healthy, because motion delivers nourishment to the joints and get rid of waste products. Joint cartilage actually deteriorates if a joint is not moved regularly.
Rheumatoid Arthritis (RA): Is a systemic autoimmune disease – it attack the body’s own tissue. There is no cure for RA. During flares when joint is hot, painful and swollen, resting helps reduce inflammation.
Fibromyalgia: pain in the muscles and fibrous connective tissues, ligaments and tendons.
For arthritis there are three types of exercises: 1) Flexibility, 2) Strengthening, 3) Cardio Vascular exercises. You will not damage to yourself with appropriate exercise. You can damage to yourself by not exercising.
Preparing to walk with EASE:
Choose proper shoes, socks, and clothing’s. Planning your walking program so that it is “FITT” Frequency, Intensity, Time and Type. Chose where to walk and develop a walking plan. Six parts to a walking plan: 1) Set goals and make a contract. 2) Keep records. 3) Use self test to measure progress. 4) Check your plan weekly. 5) Reward yourself. 6) Make a new contract.
Anticipating and Overcoming Barriers:
What to do if exercise hurts. Pain comes from at least three sources: 1) Damaged, Inflamed joints and other tissue, pain causes by condition. 2) Weak, tense muscles. 3) Fear and Depression exacerbate the pain. Techniques for coping with pain: 1) Hot / Cold. 2) Massage. 3) Use Medication. 4) Focus on something else. 5) Reinterpret your sensation. 6) Relabel Your symptoms. 7) Maintain appropriate weight. 8) Use a brace. 9) Use a walking stick. 10) Use inserts or orthotics, Hurt does not equal harm – use pain management strategies, try walking slowly, wear supportive shoes, walk on level surfaces.
Walking with EASE: Five basic walking patterns: 1) Warm up. 2) Gentle Stretching. 3) Walk. 4) Cool Down. 5) Gentle stretching again.
Tips For Walking Comfortably and Safely:
1) Watch for serious danger signs.
2) Watch exertion level.
3) Empty bladder before you begin.
4) Drink plenty of fluid.
6) Plan for Contingencies.
7) Pace yourself.
maintain good body mechanics. Monitoring your exercise intensity and measuring your fitness level.
Resources to keep you walking and active:
1) Develop and maintain support.
2) Watching out for physical problems.
3) Getting involved with other physical activity programs.
4) Make a plan for your future.
5) Learn to get yourself started again if you stop for a while.
How will this class contribute to my success upon release:
This class has taught me a lot about exercising with Arthritis. The knowledge gained will help me and my wife to begin exercising and coping with Arthritis. Also when I volunteer my teaching and mentoring services to the Geriatric communities, the knowledge will be shared with them.