2.3. Reducing the risk of disease

First Author: Christina Ragland

Second Author: Lauren Jacobs

 Article

2.3.4. Osteoarthritis

What is it?^[1]

• Is also known as "degenerative joint disease or osteoarthrosis" 
• the most widespread type of arthritis
• happens over time "when cartilage in your joints wears down," and bones no longer slide easily by one another as seen below: 

 ^[2]

 Who is prone to osteoarthritis?^[3]

• Women
• Older adults, typically over age 40
• People who are overweight

Causes^[4]

• Injuries and high-impact to joints in combination with biological and possibly genetic effects 
• Developing muscle prevents the wearing away of the joints by decreasing the loads placed on the cartilage
• Know yourself and be aware of any injuries.  Exercise loads placed on injured joints is a direct cause to osteoarthritis.

Prevention

• There is no specific treatment to halt cartilage degeneration or to repair damaged cartilage in osteoarthritis. The goal of treatment in osteoarthritis is to reduce joint pain and inflammation while improving and maintaining joint function. ^[5]
• But to help prevent try these alternate forms of excerise:^[6]
  • Biking
  • Swimming
  • Water Aerobics
  • Rowing machines

2.3.5. Asthma

What is it?^[7]

• Exercise induced asthma is the "contraction of the muscles surrounding the air passages," which constricts the airway
• Aggrivated by cold and/or dry air and high altitudes
• Around 10 to 15 percent of the population is affected by asthma

• Wheezing
• Shortness of breath
• Heaviness in the chest

Living with asthma^[10],

• Be active!  Asthma is no excuse not to exercise.

^[11]

• Workout to build up endurance:
  • Run 3-5 minutes and walk 2-3 minutes
• Warm up like "Olympic athletes"
  • Use necessary medication just before exercise to open airway
  • Spend 10-15 minutes warming up.  "Run hard for 5 minutes, then slow for 5 minutes; repeat several times, then walk," stretch, and walk a little more.
  • This warmup givesyou a period of 1.5 - 2 hours to exercise with a relatively low chance of having an asthma attack.
• Be aware of the environment (i.e. air quality and pollution level, cold air, dry air, etc) and use a scarf or mask to cover your mouth

2.3.6. Depression

What is it?^[12]

• "prolonged saddness" and "characterized by depressed mood and loss of interest...for a minimun of two weeks"
• Other symptoms can include:
  • Change in appetite
  • Fatigue
  • Feeling guilty or worthless

"Running Therapy"^[13]

 ^[14]

• Regular exercise = reduced symptoms of depression
• The "runner's high" is a result of the brain releasing some of the same mood-regulating neurotransmitters that are stimulated by antidepressant medications
• "Motion therapy"^[15]
  • "Austin "Ozzie" Gontang, Ph.D., a psychotherapist, marathoner, and director of the San Diego Marathon Clinic, has been hitting the streets with his patients for the past 30 years."  In addition to the physical benefits, patients are more likely to open up and talk during a walk or run - plus they get a discount.
  • A cool story of how running really changes lives:
  • "Dan McGann, a 49-year-old social worker, has long found emotional healing on the road. As a child, he ran to cope with a turbulent home life. As an adult, he has run to overcome depression. In September 2006, after completing his first marathon, McGann,  decided to put his therapeutic experiences to work by developing a running group for teens diagnosed with depression or anxiety at the Credit Valley Hospital's Child and Family Clinic in Missassauga, Ontario. McGann meets with 14- to 19-year-olds twice a week for 10 weeks to train them for local 5-K and 10-K races. The teens record their prerun and postrun moods, using a scale of one to 10. Most start at two or three. After a run, the scores are up to six, seven, or eight. McGann says parents of participants are equally happy. They credit the running program with helping their kids develop coping skills, confidence, and friendships."