As a personal trainer I often work with individuals living with arthritis. There are more than 100 forms of arthritis and other rheumatic diseases. Arthritis simply means joint inflam-mation, but it actually can cause damage to muscles, ligaments, tendons and bones making everyday tasks difficult. Fortunately one area to focus on for help in dealing with this disease is exercise. Exercise can reduce joint inflammation and take off extra pounds, which may be causing unnecessary stress to the joints and other connective tissues.

Before you start an exercise program, be sure to consult your doctor to make sure he approves; he may also have specific guidelines for you to follow based on your type of arthritis.

According to the College of Rheumatology, at least 20 to 30 minutes of exercise should be performed three days a week. Make sure your exercises are low-impact and use a variety of lightweight dumbbells. Machines and resistance bands will aid strength and muscle gains, which can assist in taking pressure off of your joints and bones. Be sure to use correct body alignment. Exercise done incorrectly can cause injury or unwanted inflammation.

A critical type of exercise for combating the effects of arthritis is flexibility or range-of-motion exercises. This will take stress off the joint and decrease stiffness. I recommend that all my clients stretch daily. This is especially important to help you deal with arthritis.  Research suggests that individuals with increased flexibility have less chance of ever getting the disease and, if they have it, suffer less from inflammation.

Rest is easy to overlook when you get motivated with your exercise routine, but it's important to know your body's warning signs and slow down when necessary. Your doctor can give you a better description of what these might be, again based on your specific kind of arthritis. Typically if you notice any increased swelling, stiffness of the joints or unusual fatigue these will warrant rest.  Apply ice to areas that may become inflamed, give yourself extra rest and try a light stretching routine. You also could move your exercise to the water or try a stationary bike to cause little stress on the body.

Troy Fontana owns Fontana Fitness at the Sparks Marina. Contact him at 331-6918 or getfit@fontanafitness.com