Most people don’t mention weight lifting and arthritis in the same sentence. But in fact, a number of studies have shown that proper weight training can be beneficial both for rheumatoid arthritis and osteoarthritis of the knee. The reason it helps is because muscles protect joints, and weak muscles allow cartilage to wear out.

The types of weights that have been studied include free weights and weight machines, as well as exercise bands, which offer a different type of resistance. And while most were effective with the right strategy, it’s best to start with weight machines to increase muscle strength. The next step is to progress to dumbbells, and after several months working with a qualified trainer, resistance bands could be used at home to maintain strength.

Strategy

The most effective strategy is that participants needed to increase the weight they lifted as time goes on. This allows the benefits to continue to build as muscle strength improves. And the vast majority of successful trainers will suggest that you must workout at least three times a week. In one study on osteoarthritis of the knee, participants benefited from doing three sets of eight reps of various weight machine exercises including biceps curl, chest press, leg press, leg curl, leg extension and standing calf raise.

Aerial Silks

With the support of a soft suspended fabric rigged from the ceiling, Aerial Yoga explores what happens when you combine classical asanas with elements of aerial acrobatics, giving you a tool to climb, create figures and perform graceful tricks.

I couldn’t have been the only one who enjoyed swinging on the monkey bars as a kid, so if this was you too then definitely consider trying out this fun fusion of yoga and aerial arts. The variety of moves, drops, wraps, twists and turns are practically endless and create an ever intriguing challenge!

The elegantly beautiful routine does not require experience, anyone can book a session and take part in  the level of experience that best fits them. You do not need to be a circus star, lifelong yogi, or natural-born acrobat to come and enjoy this activity. Students of all levels can learn to flip, fly, and flow through Aerial Yoga sequences, so why not even bring your kids and share the exercise together.

Fitness Benefits

• Aerial Silks works all round every muscle in the body.
• Your arms –  wrists, forearms, biceps, triceps and shoulders will all get a workout.
• Legs – quads, adductors & abductors, calves, ankles will all be hard at it.
• Excellent for weight loss
• Great for building core strength
• Stamina and increasing flexibility
• Works wonders on your core muscles and your upper body strength

And as if that’s not enough, Aerial Silks is an amazing workout for your back and your abdominals and it strengthens your core as you work.

Tips: Excellent activity to share with friends and family. Superb for building your core strength after birth.