IMAGINE THE POSSIBILITIES KSHA Annual Conference ATK Expo 2012 Amber Wolfe AgrAbility Project Coordinator Arthritis Foundation, Heartland Region Arthritis and Recreation: Improving Quality of Life

Arthritis and Recreation Arthritis is not only a disease that affects the elderly. Symptoms of osteoarthritis can begin as early as age 40 and progress slowly. Osteoarthritis typically affects only certain joints, such as the hips, hands, knees, lower back and neck. Physical activity keeps joints flexible and maintains or improves muscle strength. Learn about ways to keep help people living with or who are at risk for arthritis change the course of the disease and improve the quality of their lives. A focus will be placed on gardening, adapted horseback riding and other recreational pursuits.

Gardening with Arthritis Joint flexibility & range of motion increases, and lessened stress levels are all beneficial side-effects of gardening. Gardening can be an excellent treatment for arthritis.

Gardening should be a joy, not a chore. A garden can be that special, wonderful place for recovering a person’s bearings, not losing them. “Getting it done” should not be the objective because gardening is a work in progress. If a person feels rushed and anxious to get it all done, they will attempt to complete more than they can comfortably manage; they will miss the pleasure of the act of gardening. Benefits of Gardening

Remember that gardening is exercise. The most important gardening tool is the body! With proper body mechanics, well-designed gardening tools, and frequent rest breaks, anyone can remain a healthy gardener! Gardening is one of the most popular leisure activities in the US and does not have to be limited by a disability like arthritis. Benefits of Gardening

Gardening Tips and Tricks Pace Work Warm Up Joints Use Proper Tools Wear Gloves Change Positions Frequently Use a Stool or Knee Pad Use Largest Joint Modify Gardening Style Keep Tools NearWork at Best Times

Prepare the body. Use a series of simple stretching exercises before, during and after garden work. Respect pain. When a garden activity causes pain, STOP. Embrace the use of ergonomic, enabling, or adapted tools to make the gardening work easier on the body. Health and Safety

Poor posture can lead to pain, fatigue, and strains. Stress that a person should avoid staying in one position too long. Repetitive tasks can lead to injury. Educate on how to use the strongest and largest joints and muscles for the job. Health and Safety

Use splints, supports, and assistive devices whenever possible, but ONLY after consulting with a physician or therapist. Carrying heavy objects like watering containers can cause hand and wrist injury. Demonstrate how to protect elbows and shoulders from damage caused by excessive twisting and reaching. Health and Safety

Protection from the sun. – Wear appropriate clothing- lightweight clothing, long sleeved shirts, big brimmed hats, eye projection, and sunscreen of at least SPF 15. Stress not working between the hours of 10:00 a.m. and 2:00 p.m. Encourage drinking plenty of decaffeinated fluids to prevent dehydration and taking breaks in the shade.

Gardening Style Modifications Container Gardens Raised Beds Trellis Gardening Window Boxes, Hanging Baskets, Decorative Pots, Terrariums

Firm, smooth, level At least 4 feet wide (similar to ramps) Not over a 8.3% grade (1:12 slope) Contrasting colors and texture Well drained Seating along the way Pathways

Raised ground beds Deep raised beds Elevated beds Terracing and retaining walls Raised Beds

Elevated off the ground Well-aerated, disease-free growing medium Perfect for growing vegetables (tomatoes, peppers, squash, cucumbers and melons) Wheat straw mixed with Bermuda grass or regular grass hay bales will also work well Older bales that have started to rot work best Need to be pre-treated with water and fertilizer and potting soil Straw Beds

Ergonomic Tools & Assistive Devices Longer Tool Handles Cushioned Handles Reaching Devices Rolling Carts Braces/Pads Garden Paths- Traction, Borders, Easy Entrances and Exits, Seating Areas, Level Surfaces

Your hand…as a tool?

What Is Ergonomics? The application of scientific information concerning humans to the design of objects, systems and environment for human use. Work systems, sports and leisure, and health and safety should all represent ergonomic principles if well designed. How Do You Use Ergonomics? Using ergonomics ensures that products and environments are comfortable, safe, and efficient for people to use. What Are Ergonomic Tools? Using proper garden tools or equipment is a vital part of successful gardening. Careful tool selection can make gardening easier, while protecting you from unnecessary and unwanted stress, strain, and injury. Every gardener knows that without proper tools, no garden will give you the success you desire.

Tools should have handles that fit the person’s hand – Handle should be big enough that the thumb barely overlaps the fingers – Handle should be small enough that a person can hold it comfortably Ergonomic Hand Tools

Long Handle Tools Two handed grip is better Light weight Enlarged, foam, or soft handle Reduce resistance with smaller surface Shorter length to reduce stretching and twisting

Specialized Tools Pistol Grip Stabilized Wrist Support Adapt with Universal Cuff or Splint Make gardening easier – “Enabling” garden tools are designed for gardeners with disabilities. BUT…not all enabling, modified or adaptive tools are usable by every person. They are not universal.

Modified Tools Small and lightweight, Have long, large and/or foam-padded handles which are easier to manipulate. Adapted tools have been adapted or modified to “fit” specific gardening needs. These tools are usually more appropriate if they are:

Ready to Ride Continuing an active lifestyle with horses after an arthritis diagnosis

The horse industry is a very large and important part of our national, state and local economies. It is diverse, involving agriculture, business, sport, gaming, entertainment and recreation. One out of every 63 Americans are involved with horses. With the majority of horse owners living in rural areas (over 70% of horse owners live in communities of 50,000 or less) and working in rural occupations, they are just as likely to be affected by arthritis and its related diseases as a farmer involved in production row crops or other large livestock.

Approximately 4.6 million people are involved in the horse industry in some way, either as owners, employees, service providers or volunteers. There are 9.2 million horses in the U.S., including horses used for racing, showing, competition, sport, breeding, recreation and work. This includes horses used both commercially and for pleasure. “Other” activities include farm and ranch work, rodeo, carriage horses, polo, police work, informal competitions, etc. The industry employs 701,946 people directly. Some are part- time employees and some are seasonal so this equates to 453,612 full-time equivalent jobs.

Possible Difficulties Understand the affects that arthritis has on those who breed, raise, and train horses, use horses for ranch work, and those that own horses for recreational purposes.

Modifications and AT Identify methods of changing routines to manage arthritis pain, as well as identifying types of assistive technology (AT) available for the equine industry. Easy modifications to routine include feeding schedule changes, hours spent in the saddle, determining the time of day to ride, etc. Proper stretching is important.

Benefits Discuss the positive healthy effects that can be gained from riding and working with horses.

“I think the secret to looking skinny is longer legs.”

Weight Loss General Horseback Riding (moderate pace)- 270 calories burned per hour – Relative to bicycling at 10 mph for one hour – Relative to gardening for one hour – Relative to 45 minutes of aerobic exercise All projections are based on a 150-pound person of average height Pro Health- Exercise Weight Loss CalculatorExercise Weight Loss Calculator

General Health Riding is the only sport that works all of the muscles in the body at the same time – More Flexibility in Tendons and Ligaments – Stronger Muscles – Improved Eye-Hand Coordination – General Improved Well-Being – Stimulates Internal Organs – Promotes Digestion – Prevents Memory Loss

Stress Relief and Relaxation Lowered stress has been proven to lower the incidence of arthritis flare-ups and recurrence.

Enjoyment

Recreational Fishing Accessible Pontoon Boats Adaptive Casting and Reeling Devices Fishing Pole Holders

Recreational Hunting Accessible Hunting Stands – Limited Mobility Blinds, Platforms Hunting Equipment Modifications – Rifle and Knife Grips – Game Crane – Trigger Activator and Assembly Hunting Rifle Mounts – Gun Rests, Extendable Arms

Other Recreational Activities Off-Road Vehicles – ATV’s, UTV’s, Heavy Duty – Modifications Hand/Foot Controls, Handle Grips, Shifter Kids, Heat Shields, Swivel Seat, Loaders, Power Winch, Cabins, Backrests, etc. Accessible Picnic Tables Recreational Surfacing Tow Sleds

Physical Activity and Arthritis Physical Activity Pain Relief Improved joint function Improved well-being Reduced disability Weight loss

Exercise Information High-impact Carrying heavy loads, soccer, tennis, basketball, football * High impact is not recommended for people with arthritis Low-impact Walking, cycling, swimming * Recommended by the Arthritis Foundation Recommendations for people with arthritis: 30 minutes of moderate activity at least 3 days per week 10 minutes segments

Exercise Safety Tips  Always warm up and cool down  Use proper technique  Choose appropriate time  Wear comfortable clothes and properly fitted walking/running shoes with cushion  Listen to Your Body!  Level of pain or discomfort  Fatigue/energy level  Joint stiffness

Amber Wolfe AgrAbility Project Coordinator, Arthritis Foundation-Indiana Chapter 615 N. Alabama Street, Suite 430 Indianapolis, IN , extension 212, FacebookFacebook and TwitterTwitter