7 Steps to Getting Active With Arthritis

1. Exercising with arthritis
While it may not be obvious, weight loss and exercise can help people with arthritis.

The more your body weighs, the more wear and tear on your joints. Exercise can help you lose weight, but it can also help in other ways.

Stretching and strengthening exercises—if done carefully—can improve joint mobility and lower pain intensity.

Here's how to get started.

2. Talk to your doctor first
Why it helps: It's wise for anyone to talk with their doctor before starting an exercise regime, but it is especially important if your joints are injured by arthritis and your fitness level is low from taking it easy to stay out of pain.

Ask about exercise time and weight limits, motivational support, and the appropriate after-exercise pain treatment.

3 Think big, start small
Why it helps: Exercise will help improve your joints' range of motion; strengthen the muscles around the joints, which protects them and improves function; and increase your aerobic fitness and help you lose weight, which reduces the stress on your joints.

So you should plan to address three exercise goals and types: flexibility, strength, and cardiovascular health.

4.Join a group
Why it helps: Group participation is an important motivator for people who want to begin exercising, losing weight, and changing their habits.

Arthritis, like any chronic pain condition, can be an isolating disease, so finding support will not only help you achieve your fitness goals, but it will also help you tackle this disease.

Ask arthritis clinics, community centers, physical therapy clinics, and gyms to recommend group programs.

5. Consider yoga
Why it helps: The emphasis on stretching, whole-body well-being, and group practice makes yoga especially relevant to some arthritis sufferers.

Although the scientific evidence of arthritis-specific benefits is limited (few studies have been done), the Johns Hopkins Arthritis Center still recommends yoga to its patients.

6. Take to the water
Why it helps: A 2007 Australian study, though small, found "significant" benefits from the low-impact, body-supporting medium of water.

Check with your local community center, YMCA, or a nearby pool for arthritis-focused facilities and sessions.

7. Warm up—literally
Why it helps: Mayo Clinic's arthritis center advises a 20-minute joint-warming routine before you begin—warm towels, hot packs, etc.

Follow it with a postexercise ice-pack cooldown.

Go easy: Neither the heat nor the cold should be painful.

This Is What It’s Like to Have an ‘Invisible’ Autoimmune Disease

Jody Quinn, 58, was diagnosed with psoriatic arthritis 13 years ago. Symptoms of the autoimmune disease appeared gradually; at first, she only experienced pain in her wrist and elbow. As a result, her friends had trouble understanding what she was going through. But by becoming her own advocate, Quinn has helped educate those close to her about the painful disease.

I was first diagnosed with psoriatic arthritis in 2003, when I was in my mid-40s. But looking back, I suspect I had the disease for about 10 years before that. It was a long road to get my diagnosis. At first, the pain was confined to my wrist and elbows, so doctors assumed I had repetitive stress injuries. They recommended modifications to my daily routine, such as using an ergonomic keyboard.

Once I was diagnosed with psoriatic arthritis, I found that many people weren’t familiar with the disease. And when people can’t see the effects of a condition, they tend to assume that it isn’t serious.

RELATED: 9 Things People With Psoriatic Arthritis Want You to Know

I had trouble relating to friends and family

Everyone seemed to have advice to offer. People would tell me that I could cure my psoriatic arthritis by losing weight, cutting gluten out of my diet, or making a lifestyle change. You would never say that to someone with cancer. But I still appreciated their ideas because it helped open up a dialogue.

I tend to be a very go-go-go kind of person, but once I was diagnosed, I realized I needed to take it a little easier. Even if I feel up for it, I try to limit my activities—I know a busy schedule can catch up with me, and then I might not be able to get out of bed for a day. Surprisingly, it’s been harder for my longtime friends to accept this, because they remember the old active me.

At the same time, I also try to hide some of the pain psoriatic arthritis causes me. Nobody has seen my fingernails in 13 years, since I always keep them polished so you can’t tell that they are splitting, pitting, and lifting up from the nail bed (a common symptom for psoriatic arthritis patients). Recently, my fingers have started to be affected, too. The joints on my right pointer finger and my left hand are swollen, and my baby fingers are often bruised.

Increased awareness of psoriatic arthritis has helped

In 2011, golfer Phil Mickelson shared that he’d been diagnosed with psoriatic arthritis. Soon after, celebrities like Kim Kardashian and Cyndi Lauper started speaking out about their experiences with psoriasis, a skin condition that I also have (up to 30% of psoriasis patients eventually develop psoriatic arthritis). The increased media attention helped my friends and family understand that I have a real disease that affects my daily life.

It has also been invaluable to have an understanding employer. I’m an office manager at a small, family-owned construction company. They’ve been by my side since I was first diagnosed and are very supportive when I need to take days off for treatment. I’ve even started taking Mondays off so I can use that day to get ready for the week ahead. Proper rest is so important for people with psoriatic arthritis.

I make a point to modify my activities, such as taking the elevator instead of the stairs. But even though I have to accept that I can’t do some of the things I used to love, such as workout out or going on a big vacation, I try to stay as active as possible.

How I’m helping educate others about psoriatic arthritis

Whenever I’d tell someone I have psoriatic arthritis, they often hadn’t heard of it. So I decided to volunteer as a community ambassador for the National Psoriasis Foundation, a non-profit organization that helps people with psoriasis and psoriatic arthritis. I work with healthcare professionals, legislators, media, and the general public to increase awareness about the disease.

I also organized a team called Jody’s Psore Joint Journey. We participate in a 5K race held by the National Psoriasis Foundation in Boston each year that raises money for people with psoriatic diseases.

As told to Carina Storrs

Earthquake rocks Indonesia's Banda Aceh, at least 54 dead

A strong undersea earthquake rocked Indonesia's Aceh province early on Wednesday, killing at least 54 people and causing dozens of buildings to collapse.

The army chief in Indonesia's Aceh province says 54 people have died in the quake that struck early Wednesday, more than doubling the death toll originally reported as 25.

Maj. Gen. Tatang Sulaiman says 52 have died in Pidie Jaya, the district closest to the epicenter of the undersea quake. Another two people died in neighboring Bireuen district.

The national disaster mitigation agency says 80 people have suffered serious injuries from the magnitude 6.5 quake.

A frantic rescue effort involving dozens of villagers, soldiers and police was underway in Meureudu, a severely affected town in Pidie Jaya district, which was closest to the quake's epicenter. Excavators and rescuers were trying to remove debris from shop and other buildings where people were believed buried.

More than 40 buildings including mosques, stores and homes were flattened in the district located 18 kilometers (11 miles) southwest of the epicenter, according to Abbas. Roads cracked and power poles toppled over. Abbas said there is an urgent need for excavation equipment to move heavy debris and emergency supplies. TV footage showed rescue personnel taking bodies in black bags away from the rubble.

The U.S. Geological Survey said the shallow 6.5 magnitude earthquake that struck at 5:03 a.m. (2203 GMT Tuesday) was centered about 10 kilometers (6 miles) north of Reuleut, a town in northern Aceh, at a depth of 17 kilometers (11 miles). It did not generate a tsunami.

For Acehnese, the quake was another reminder of their region's vulnerability to natural disasters. More than 100,000 died in Aceh after the Dec. 26 earthquake that triggered a devastating tsunami.

"It was very bad, the tremors felt even stronger than 2004 earthquake," said Musman Aziz, a Meureudu resident. "I was so scared the tsunami was coming."

In the capital Jakarta, President Joko "Jokowi" Widodo said he has ordered all government agencies to take part in the rescue efforts.

Seaside resident Fitri Abidin in Pidie Jaya said she fled with her husband and wailing children to a nearby hill after the quake jolted the family awake early in the morning. They stayed there for several hours until authorities reassured them there was no tsunami risk.

"It terrified me. I was having difficulty breathing or walking," said Abidin.

She said her husband grabbed hold of her and carried her out of the house.

The family's house didn't collapse, but the homes of some neighbors did and Abidin is afraid three friends were buried in building collapses.

In Pidie Jaya's neighboring district of Bireuen, a teacher at an Islamic building school died after being hit by falling debris, said health worker Achmad Taufiq.

About 20 people were being treated at a health center and one person was moved to a hospital because of broken bones and a head injury, said Taufiq.

Residents of the nearby town of Lhokseumawe ran out of their houses in panic during the quake and many people fled to higher ground.

The world's largest archipelago, Indonesia is prone to earthquakes due to its location on the Pacific "Ring of Fire," an arc of volcanoes and fault lines in the Pacific Basin. The 2004 tsunami killed a total of 230,000 people in a dozen countries.

Associated Press

Copyright © 2016, Chicago Tribune

Magnitude-6.5 earthquake hits near Indonesian city of Banda Aceh

Rescuers in Aceh are still searching for more victims of an earthquake that has killed at least 30 people.
The magnitude-6.5 quake struck just before dawn in the regency of Pidie Jaya, about 120 kilometres south-east of the city of Banda Aceh.

The pre-dawn quake was felt for about 15 seconds and by the time it was over around 100 buildings had collapsed including 72 combined shops and dwellings, 15 houses, five mosques, a petrol station and a school.

The local hospital in Pidie Jaya was damaged, and survivors are being sent to Banda Aceh for treatment.

Regency head Aiyub Abbas said that heavy equipment had been brought into the area to help move the rubble to search for survivors.

"I'm told that most place in Pidie are impacted, most of the shops are collapsed, wiped out, mosques are completely down," he said.
"I need all kinds of help. Medical supplies are being handled by the regency and provincial government, what we need is long term funds from the central government for rebuilding."

Emergency services are still searching the damaged buildings for more victims and survivors.

The injuries have overwhelmed the local medical centres and survivors are being moved to hospitals in nearby cities.

The worst-hit area was about 120km south-east of Banda Aceh, the city devastated by the 2004 Boxing Day Tsunami. There was no tsunami this morning.

 Earthquake splits road in Indonesia. December 7, 2016. 
PHOTO: The earthquake destroyed infrastructure. (Supplied: Indonesian Red Cross )
National disaster management agency (BNPB) spokesman Sutopo Nugroho said in a statement "the earthquake was felt strongly".

"Many people panicked and rushed outdoors as houses collapsed," he said.
Heavy equipment has been deployed for the effort to search for survivors.

Social media images showed buildings reduced to rubble, fallen electricity poles and people gathering outside at street corners.

The United States Geological Survey said the quake struck at a depth of 17 km on Aceh's north-eastern coast.

The Indonesian Red Cross said it expected more victims would be found throughout the day.

A number of aftershocks are still affecting the area.

Justin Bieber DELETES/CLOSE his Instagram account amid drama with ex Selena Gomez over new flame Sofia Richie

He threatened to take his Instagram page private if fans didn't stop hating on new flame Sofia Richie.

But Justin Bieber took it a step further on Monday night as he deleted his Instagram account, which had 77.8 million followers.

The move came moments after the pop star had switched his account to private, before changing his mind and making his page public again moments later - and then deleting it entirely.

He did it: Pop star Justin Bieber made his Instagram account private on Monday night before deleting it entirely after getting into a war of words with ex Selena Gomez in the comments

Setting the account private would mean that his posts are still available for his followers, but he would have to approve each individual follow request.

After setting the account private, Justin was slammed by fans in the comments, before deleting it.

'In the moment you went privat (sic) you lost many fans...' wrote one user, while another added 'and now we are leaving u.'

Another said the Sorry singer was making 'bad decisions,' while others told him to just disable the comments if he didn't want to deal with fans.

Backlash: The Sorry singer was criticised for making his account private - before he deleted it entirely

Instagram users can temporarily disable their account, which lets them reactivate it at a later date. Or, they can permanently delete the account.

Justin's move came after he asked fans to back off when it comes to 17-year-old model Sofia - and his ex-girlfriend Selena Gomez then weighed in on the comments telling him not to blame his fans.

That prompted a war of words between the pop stars, with both accusing each other of cheating and Justin hinting Selena had hooked up with former One Direction star Zayn Malik.

Broken: Justin's fans were greeted by this message after he deleted his account Monday

Upset Beliebers: Justin warned his fans he'd make his Instagram private after a backlash over his photos with rumored new girlfriend Sofia Richie

Justin wrote: 'I'm gonna make my Instagram private if you guys don't stop the hate this is getting out of hand, if you guys are really fans you wouldn't be so mean to people that I like.' 

Out of the blue his ex-girlfriend Selena took a swipe, exclaiming: 'If you can’t handle the hate then stop posting pictures of your girlfriend lol - it should be special between you two only. Don’t be mad at your fans. They love you.'

Things quickly ignited as Justin hit back: 'It's funny to see people that used me for attention and still trying to point the finger this way. Sad. All love. I'm not one for anyone receiving hate.'

Helen of Troy! Sofia Richie stepped out for first time since sparking the Instagram war between boyfriend Bieber and his ex Gomez

The blows continued to aim lower as the Texan fired back: 'Funny how the ones that cheated multiple times, are pointing the finger at the ones that were forgiving and supportive, no wonder fans are mad. Sad. All love.' 

This elicited the most shocking response yet: 'I cheated... Oh I forgot about You and Zayn?' — apparently suggesting she had been unfaithful with the formerOne Directioner.

That same day, another player seemed to enter the brawl when another Justin ex, Hailey Baldwin, posted a cryptic message about 'taking responsibility for actions', 'misplacing blame' and tryng to 'manipulate a situation to make yourself look better'.

Soon after Hailey and Justin unfollowed each other on social media, even though she denied she was trying to get involved.

'The only thing I "weigh in on" is everyday life in general. Don't rope me into things I'm not a part of and please respect my privacy. x,' she tweeted.

Zing! Out of the blue his ex-girlfriend Selena Gomez took a swipe, and the blows got lower and lower after that 

Another ex: Hailey Baldwin tweeted that she had not been 'weighing in' on the drama when she posted a since-deleted message on Instagram

Get a hold the as it should be anorexia tips by the expert just

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Advanced Sports Nutrition in support of Advanced Athletes

Do you by hook or by crook feel with the purpose of your sports is not a sufficient amount or it doesn't sustain you in your struggle to stretch to the after that top step in fitness? Chances are, your instinct is correct. It's approaching period in support of advance sports nourishment. But ahead of selling your later sports sustenance, in attendance are a small amount of things to consider in assessing your skill.

Level of recovery flanked by games 
First, several questions to ask manually. Can you still feel the results you achieved for the period of your off-season training? Do your muscles still feel as if you're opening all finished again when you attempt even a warm-up? Is the level of your motivation so diminished with the purpose of simply stopping your employment regimen seems to be the the majority sensible phenomenon to figure out?

If your answers to all of these are positive, so therefore we've got a serious site. Far on the other margin, however, is a solution with the purpose of is very down-to-earth. You simply need to strengthen your resistance. That process civilizing your supplement to accommodate the growing need of your body in support of a stronger supplemental formula. You need later sports sustenance as part of your regimen syllabus.    

The level of your recovery tells you many things approaching your vigilance to stretch to into a top level of fitness. Your feeling of shortcoming is not at all a attestation of your not there in real talent. It is a attestation with the purpose of your current sports sustenance does not on condition that you a sufficient amount nutrients in support of harder regimen. 

The natural retort of your body is to relax what time it's getting the same intensity of real workout. And your body tends to resist employment with the purpose of it doesn't control the strength to sustain. The tendency of your mind, spontaneously, is to think with the purpose of you can't promote to it so you've got to bar. 

But, in a way, this is activist. Your mind is important your body to bar and think. Because, really, you control many things to think approaching.  One is changing your supplement into later sports sustenance supplements. 

Assess the level of your vow
Okay, so you control a sufficient amount supply of later sports sustenance next to your disposal. Is with the purpose of it? Of track, not. You need to jog your memory manually with the purpose of being an athlete, particularly if you decide to climb the after that top level of fitness, is a fulltime job. What's the wisdom why electricity is a down-to-earth problem if you're an electrician? Because that's what did you say? You figure out on a each day basis. Your mind reacts robotically to support all piece or catch with the purpose of you stumble upon, as long next to it's a piece allied site.

There are attractive studies regarding improvements in employment performance which correlate with the degree of given nutrients stored in the muscle like taking actual supplements. This by hook or by crook proves with the purpose of our muscles "remember" and knows how to stockroom the needed elements in support of coming employment, with the purpose of is, in support of our after that workout. But if it's not appropriately supplemented, somewhere would it take the nutrients? 

It is simply natural to be bemused on what did you say? To have, which supplemental nutrients to take to allow you to sustain your each day regimen, and to accede to stretch to the advance level of fitness. 

If your body does not persuade the exact concentration or nutrients it requires in support of a top level of real effort, it will revert itself to a hibernation-like refusal to piece. And what time the body so decides with the purpose of it can veto longer piece, veto amount of mental chastise will meet your requirements in overriding it.