1. Lupus in Motion Types of exercises Consult your doctor The benefits of exercise

2. Risks of exercising Exercising too long or too hard, when you are just starting your exercise program. Persistent discomfort contact your therapist or doctor

3. Three types of exercises Three types of exercises for maintaining muscles and joint strength. 1)-Range of Motion (ROM) 2)-Strengthening Exercises -isometric exercises -isotonic exercises 3)-Endurance exercises -walking, or bicycling

4. Strengthening Exercises Isometric exercises Isotonic exercises Endurance exercises -good for cardio-vascular system

5. When should I Exercise? Find what is best for you Don’t exercise right after a meal. Don’t exercise just before going to sleep

6. Tips for Better Exercises Apply heat or cold to your joints and muscles. Warm bath/hot shower Hot whirl pool Hot pack, heat lamps Cold pack, or a bag of frozen veggies

7. Warm Up Exercises Wear proper clothing and shoes Don’t hurry your way through your exercises Listen to your body Contact your doctor if you have chest pain, shortness of breath, or if you are feeling dizzy

8. Things To Remember About Exercises Cool down after exercises Keep your exercise program a part of your life Set a goal to do your exercises each and everyday ( except in a flare up situation)

9. Questions About Exercising I’m out of shape! How do I start an exercise program Short and long term exercise goals Keep a diary of your progress

10. Should Exercise Hurt? Tips on how to succeed in your exercise programs Be consistent with your exercising

11. Joint Pain and Lupus 95% of people with Lupus have joint pain Lupus usually causes bi-lateral joint pain Try to keep the joint pain tolerable

12. Tips For Joint Pain Apply heat or cold to painful joints Support your painful joint Rest the affected joints Managing joint pain with medications

13. Decreasing Joint Pain Decrease joint pain with a hot shower or bath Don’t stress your joints Avoid strenuous activity to painful joints Consider homecare to decrease your activities around home

14. Fatigue and Lupus Fatigue is very common with people who have systemic Lupus Extreme fatigue interferes with our daily activities Important to get at least 8 hours of sleep per night Plan rest periods through out the day. Plan your week and be flexible if needed

15. Energy Conservation Don’t try to complete large projects all at one time Eat a balanced diet Stress takes a lot of energy Talk to a health professional about your stress