www.arthritisnsw.org.au
RRP $5.95
ARTHRITIS WINTER 2012
& OSTEOPOROSIS
STAYING ACTIVE TIPS AND TRICKS FROM PEOPLE WITH ARTHRITIS Keeping Active In Winter
MATTERS The Exercise Issue
The Happy Body Series with Anna Louise Bouvier
OSTEOPOROSIS and Exercise
THE BEST TIME TO EXERCISE
CHOOSING EXERCISE THATS RIGHT FOR YOU GETTING STARTED WITH LOW IMPACT EXERCISES 1
ARTHRITIS MATTERS / WINTER 2012
Contents
Calendar of Events
REGULARS
Seniors Funeral Plan
Peace of mind for you and your family
From the CEO
JULY 2012 4
Community 5
Affordable funeral insurance to help protect your family from $2.84* per week.
Tuesday 10 & Arthritis education seminar, Wednesday 11: Tamworth Thursday 12: Rheumatoid Arthritis Program, Newcastle (6 weeks)
Q&A 6
Friday 20:
Osteoporosis 14
Saturday 21: Kidsflix, Hoyts Cinema, Entertainment Quarter
Opinion 17
Request a FREE info pack If you are aged 50 to 79, simply complete and return this coupon to: Seniors Funeral Plan, Reply Paid 7186, Baulkham Hills NSW 2153 No stamp required. Title
Mr
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Address
AUGUST 2012
In Practice
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Saturday 5: Kidsflix, Hoyts Cinemas,
Kids’ Corner
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Out & About
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If you were to pass away unexpectedly, would your family have the cash on hand to pay for your funeral? Funerals can be expensive and not planning for your funeral can leave your family with added financial stress at a difficult and emotional time.
Out of Joint
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Wednesday 5: Osteoporosis webinar
Local Happenings
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Thursday 13: Pain management seminar,
Branch Listings
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With the Seniors Funeral Plan you are investing in peace of mind – so you know that should anything happen to you, your family will have the money on hand to pay for your funeral.
Health & fitness
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From $3,000 up to $15,000 paid to your family Up to $45,000 paid in the event of accidental death Single or family cover options Optional Accidental Serious Injury cover available
FEATURES Focus: Psoriatic Arthrtis
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Call me regarding Seniors Funeral Plan
Plus! FREE Will Kit with your policy valued at $30. We would like to keep you informed. However, if you would prefer that we do not keep in touch with you regarding our products and services, please tick here. H0993_ASIA_Arthritis_06/12
n Apply over the phone, in minutes n No medical exam or blood tests required n Immediate cover for accidental death, cover for death by any cause after 12 months n Claims usually paid within 48 hours of receiving all required documents
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Why choose Australian Seniors Insurance Agency
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n We are the over 50’s insurance specialists n Friendly, Australian based customer service team n Cover 24/7, worldwide
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Call 1800 004 005 for a quote or visit www.seniors.com.au Lines are open Monday to Friday 8.00am – 8:00pm (EST)
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NEXT ISSUE Out September 2012 Front Cover: Anna-Louise Bouvier (Arthritis NSW ambassador) Location: Willoughby Physiocise Studio Photographer: Nick Bowers
* Age based premium providing $5,000 benefit under a single plan for a person aged 50. This is general advice only. Please consider the Product Disclosure Statement to ensure the product suits your needs. This information is provided by Australian Seniors Insurance Agency Pty Ltd (AR 270983), an authorised representative of Hollard Financial Services Pty Ltd, AFSL 343079. The Australian Seniors Funeral Plan is issued by Hannover Life Re of Australasia Ltd, ABN 37 062 395 484. Terms and conditions apply.
Coffs Harbour
Saturday 15:
Kidsflix, Odeon 5 Cinema, Orange
Saturday 15:
Kidsflix, Metro Cinema, Bathurst
Saturday 15:
Kidsflix, Reading Cinema, Dubbo
Thursday 20:
Shoulder pain webinar
Monday 24 – Friday 28:
Camp Footloose
Program, Central Coast (5 weeks)
Choosing exercise that is right for you
How much sun is enough?
SEptember 2012
Wednesday 3: Osteoarthritis of the Knee
Keeping Active in Winter
page
Erina/Gosford
october 2012
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Quick and easy application
Suburb
Home phone
Nutrition 18
Choose the cover that suits you
Other
Arthritis seminar, Young
Thursday 4:
Moving On, North Ryde (7 weeks)
Friday 12:
World Arthritis Day
Friday 19:
Osteoporosis seminar, Penrith
Saturday 20:
World Osteoporosis Day
Thursday 25:
William’s Ball
Saturday 27:
Kidsflix, Event Cinema, Castle Hill
For more information or to register for any of these events, contact Arthritis NSW on 1800 011 041 or visit www.arthritisnsw.org.au Do you have any feedback or suggestions for Arthritis Matters? If you do, e-mail info@arthritisnsw.org.au
3 H0993_ASIA_Arthritis Matters_PRINT.indd 1
25/05/12 3:31 PM
ARTHRITIS MATTERS / WINTER 2012
ARTHRITIS & OSTEOPOROSIS
MATTERS
FROM THE
CEO
winter 2012 Arthritis NSW & Osteoporosis NSW Locked Bag 2216, North Ryde NSW 1670 1.15/32 Delhi Road, North Ryde NSW 2113 Phone: 02 9857 3300 Fax: 02 9857 3399 Web: www.arthritisnsw.org.au ABN 64 528 634 894 CAN 000587299 CFN 12845 Copyright© 2012 Arthritis NSW Arthritis Matters is mailed out to members and subscribers throughout NSW. Information & Helplines Arthritis: 1800 011 041 Osteoporosis: 1800 242 141 Challenging Arthritis Self-Management Program: 1800 332 131 Advertising: To advertise in Arthritis Matters call 02 9857 3300 Contribution and Advertising Closing Dates: Spring 2012: 10 August Summer 2012: 2 November Patron: Her Excellency Prof Marie Bashir AC, Governor of NSW President: Mr Greg Monaghan Vice President: Ms Judith Cantor Hon. Treasurer: Mr Dennis Messner Company Secretary: Mr Evan Manolios Directors Ms Diana Aspinall, Assoc. Prof. Nick Manolios, Dr. Ben Marosszeky, Ms Cosi Pupo, Mr Neil Wildman, Mrs Doris Carrall and Mr Allan Ryan Chief Executive: Karen Filocamo Manager Health Promotion & Service Development: Di Spragg Marketing and Fundraising Manager: Rob Novotny Health Promotion Officer: Alex Jaksetic Business Manager: Michael Fazio Finance Assistant & Kidsflix Coordinator: Clarissa Jones Receptionist/ Information Officer: Ingrid Player Membership Officer: Melissa Denham Self Management Program Development Officer: Eloise Buggy Branches and Community Liaison Officer: Nena Doyle Executive Assistant: Brooke Jay Design: Sensory Creative Advertising Policy Statement Products and services advertised in Arthritis Matters are not necessarily recommended or endorsed by Arthritis NSW. Some readers may assume that anything advertised in these pages has been cleared, vetted or in some way approved by the charity. This is not so. Arthritis NSW is not equipped to test and approve products and services that are available to the general public. Please exercise careful judgment about whether the item or service is likely to help you personally, and where appropriate, take professional advice from your doctor or specialist before making a purchase. Whilst all reasonable care has been taken to ensure the accuracy of information inside Arthritis Matters, no warranties or guarantees are given nor any responsibility accepted by the publishers, its agents or anyone else involved in its production for any errors which may occur. Nothing contained inside is intended as medical advice – always consult your doctor regarding treatment or medicines.
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This issue is looking at the importance of physical activity as a means of managing your arthritis or osteoporosis. We all know how painful arthritis can be sometimes and exercising may be the last thing you feel like doing, but it’s so important to keep moving, especially when you don’t feel like it. Winter can be particularly hard because it’s cold and often windy outside, particularly in some of our rural and regional areas. This is why warm water sessions and tai chi can be good exercise options. There are also ways to exercise at home, such as chair based exercises. I recently met a lady in Port Macquarie who is in her late 70s and does dragon boat racing. She is about to do a 28km marathon race around the area and told me that she has no aches or pains and believes the dragon boat racing keeps her fit and healthy. She said she took it up late in life and finds it so enjoyable, she forgets she is exercising. It also provides a wonderful form of social interaction for her because people of all ages take part. Think about a form of physical activity that would give you pleasure and give it a go! I would also like to thank all our branches and support groups who attended the recent regional meetings. It was lovely to see everyone again. Thank you for making the effort to attend. Best wishes
Karen Filocamo
Community App of the week: first aid
The Shed Online
There is a lot to remember when it comes to first aid and this app by national first aid authority St John Ambulance Australia is a handy one to have. Designed as a refresher tool, it addresses a range of common and critical conditions and the relevant step-by-step emergency first aid information, including bites and stings, asthma attacks, choking, chest pain and allergic reactions.
Like the original Men’s Sheds, The Shed Online is a place for men to socialise, network, make friends and share skills. It aims to recreate the atmosphere of “real life” Men’s Sheds – a safe space where men can feel confident to discuss and exchange information, fostering a sense of community.
COST: $4.49
Ezyline and Stirex
Helping students with disabilities
New to the Arthritis NSW shop are Ezyline and Stirex. Easy to use, the peg-free Ezyline is an efficient way to dry your clothes. The system is strong, supporting 30kg whilst also gentle, sure not to damage delicate items. Stirex is a Swedish manufacturer of ergonomically designed hand tools for use in a variety of areas.
Students with disabilities will get more support to help them finish school and find a job under a new National Partnership signed by Prime Minister Julia Gillard and NSW Premier Barry O’Farrell in January. The Gillard Labor Government is providing an extra $47.9 million to support children in NSW Government schools under the national $200 million “More Support for Students with Disabilities initiative”.
Visit www.theshedonline.org.au
For more information see www.arthritisnsw.org.au
or call 1800 011 041.
For more information visit www.pm.gov.au
Self-management for arthritis Older adults with moderate to severe rheumatoid arthritis can now treat themselves at home, following the recent listing of a new self-injecting, anti-rheumatic drug, Abatacept, in the Pharmaceutical Benefits Scheme (PBS). Talk to your doctor or rheumatologist about the best treatment options for you. For more information see www.pbs.gov.au
National Healthy Bones Week 19 – 25 August 2012 Established in 1994, National Healthy Bones Week raises awareness of the important role calcium-rich foods, such as dairy, have in the development and maintenance of healthy bones and the prevention of osteoporosis later in life. For more information see www.healthybones.com.au
Did you know we are on Facebook & Twitter? Like us on facebook.com/arthritisnsw or follow us at twitter.com/athritisnsw and find out the latest information regarding arthritis and osteoporosis in real time!
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Q&A
FOCUS ON ARthRITIS
ARTHRITIS MATTERS / WINTER 2012
Focus on arthritis:
Q&A Welcome to Q&A, a section providing you with the opportunity to ask any questions you may have regarding arthritis or osteoporosis. If you do have a question, please e-mail us at info@arthritisnsw.org.au or call 1800 011 041. Please note: not all questions will be answered in the magazine.
When is the best time to exercise? It doesn’t matter when you exercise, as long as you keep as active as you can on most days of the week. To obtain the maximum benefit of an exercise program, it is important to be consistent. Choose a time of day you can stick with, giving careful consideration to family and work schedules, so that exercise becomes a habit. Some people with arthritis prefer exercising after morning stiffness subsides. Some people like to exercise at the end of the day as it helps improve their quality of sleep. Others dislike afternoon exercise sessions because of increased joint pain or fatigue that occurs as the day progresses. It can come down to personal preference. What determines the best time for you is how you feel. Ideally, schedule exercise at a time of day when you have least pain, are least tired and sore, and when your medications are having the most effect. Ask your
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doctor or pharmacist about the best time to take medicines to minimise symptoms and make the most of your exercise sessions. You may find it easier to break your exercise up into smaller amounts across the day, rather than one longer session at the beginning or end of the day. Experiment with the time of day and see how your body responds. If you find you are particularly exhausted or sore after exercising in the afternoon or evening, try scheduling your exercise session at an earlier time the next day. You may need to vary the time of day you exercise depending on the weather, season and daylight hours. Irrespective of time of day, always start your exercise with some gentle movements to warm up your body and your joints, and to prevent pain and injury during exercise. Similarly, cool down at the end of your exercise session with some gentle stretches to minimise muscle pain and stiffness the following day.
You may also need to schedule more rest and less exercise during a ‘flare’, a period of increased pain and stiffness. It is generally recommended that you avoid vigorous exercise if a joint is red, hot, swollen or painful, if you have an infection or fever, or are feeling generally unwell. Ask your doctor or physiotherapist for advice on how to modify your exercise routine during a flare. References Arthritis Australia. Physical activity [fact sheet]. Sydney: Arthritis Australia, reviewed 2011. Uscher J. The best time to exercise [webpage]. Arthritis Today, accessed 2 May 2012, http://www. arthritistoday.org/fitness/starting-out/tips-forsuccess/exercise-times.php
Do you have a question? Our next two issues will focus on ageing and rheumatoid arthritis. If you have a question, please e-mail info@arthritisnsw.org.au. We’d love to hear from you!
psoriatic arthritis What is psoriatic arthritis? Psoriatic arthritis is an autoimmune disease – a form of inflammatory arthritis that can cause pain, swelling and sometimes damage to any joint in the body. It typically appears in people who have psoriasis, a chronic disease characterized by a scaly, reddish skin rash that usually appears on the elbows, knees and scalp. Psoriatic arthritis can affect any joint in the body and symptoms can vary from person to person. It can develop slowly with mild symptoms, or come on quickly and be severe.
The most common symptoms are: • p ain, swelling and stiffness in one or more joints • p ain and stiffness in the buttocks, lower back or neck (also known as spondylitis, meaning inflammation of the spine) • p ain in tendons, such as at the back of the heel or sole of the foot (tendons are the strong cords that attach muscles onto bones) • c hanges in nails, such as thickening, colour change or separation from the skin • pain and redness in the eyes.
The exact cause of psoriatic arthritis is not known. Genetics, the immune system and environmental factors, such as an infection, may play roles in causing this type of arthritis, but this has yet to be proven in research. Many people find their symptoms worsen at times (known as a ‘flare’) and then settle down for a period of time. About one in 20 people with psoriatic arthritis will develop a more severe, destructive form which can cause deformity to the joints in the hands and feet. Most people with psoriatic arthritis will need some ongoing treatment to control their symptoms and prevent damage to the joints. Currently there is no cure for psoriatic arthritis. However treatment for psoriatic arthritis has improved dramatically, with new medicines that are extremely helpful in controlling the condition. For more information, contact our Telephone Information Service (which operates every Wednesday) on 1800 011 041. A psoriatic arthritis factsheet is available on our website, www.arthritis nsw.org.au
Psoriatic arthritis is a condition that causes inflammation of the joints. This causes the joints to become painful, stiff and often swollen. Usually only people who have a skin disease called psoriasis are affected by psoriatic arthritis. Only one or two out of every 10 people with psoriasis will develop this type of arthritis.
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ADVETORIAL
ARTHRITIS MATTERS / WINTER 2012
SECRETS TO A HAPPIER BODY
The Happy Body Series There are five titles: Fabulous 40s and 50s, Stable and Strong 60s and 70s, Slumpy Kids, At Your Desk, and Tips for Travel. The first three titles specifically target women, while At Your Desk and Tips for Travel address many of the occupational & health issues facing employees and employers who work in sedentary environments.
help them in the long term. But human nature being what it is, once that immediate pain had gone, along with the memory and the fear, most people lost the impetus to keep up their exercises. If they were lucky the pain would stay settled, but for most people the combination of age, gravity, wear and tear, weak muscles and arthritic joints would lead to the pain returning and the frustrating cycle of treatment and exercise would start again.
the hump and the slump we are all at risk of developing. My favorite is the Preventing Falls routine as I feel so passionately about this most preventable of problems in people over the age of 65. There is also a great piece on the pelvic floor called Secret Women’s Business.
I started my Physiocise studio in response to this back in 1995. It was designed as a place where people could come to learn those habits and be motivated to do those exercises. Physiotherapists teach the weekly classes and clients gradually develop the physical and mental strength to replace bad habits with good, wobbly bodies with balanced ones and weak muscles with strong.
Rigid exercise programs are hard to keep doing
T
oday Show Feel Good physiotherapist and Arthritis NSW Ambassador Anna-Louise Bouvier talks about her new ABC DVD series called The Happy Body.
As a physiotherapist I have spent years dealing with patients with aches and pains, and crunchy, crackly, wobbly, worn joints. Invariably I would give them an exercise program. I would send them home with written instructions and the stick figure illustrations that every physiotherapist seems to know how to draw! When I was much younger I really thought my patients would keep doing their exercises forever!
Of course I will do my exercises! As I looked into patients earnest eyes I knew they had every intention of doing the exercises I had given them because they hated having pain and they knew it would
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What I have learnt is that rigid exercise programs rarely work as a long-term strategy. Adding extra things into most people’s busy lives was a recipe for failure. Instead I had to come up with ways to make simple messages stick in people’s brains. Instead of teaching people to straighten their posture by saying, “Lift your trunk, bring your shoulders back and extend your neck”, I said “Imagine there is a light shining out of your chest between your breasts and always shine it straight ahead when you sit, stand and walk” Instead of saying “Do the exercise on this sheet twice a day for 10 minutes”, I said “Here is an easy to remember routine you can do while you boil the kettle”.
The solutions are quick, don’t require equipment, are visually easy to understand and cover many aspects of daily life. Each piece in the Stable and Strong 60s and 70s also caters for different ways to do things if you do have bad knees, stiff hips, sore shoulders or a bad back. From ways to lift and carry grandchildren and collapse prams and portable cots, to simple exercise you can do when you go for a walk. There are ways to take the load off your back when you play bridge or when you are at the computer, along with simple ideas for getting rid of
The Fabulous 40s and 50s has a great introduction called What’s Happening to Me, which sets the scene for understanding what age, gravity and hormones do to women’s bodies and the rest of the episodes show you what to do about it. The Slumpy Kids DVD is really everything I have tried to teach my kids over the years. There are some good old fashioned nagging hints
but also simple cues you can give them to straighten up as they watch TV, play playstation, do homework and sit at the dining table. There are also some great ideas about coping with school bags and better still the whole series is designed to watch with your kids, so they hear the message from me, not just you! Whether you are worried that you’re wobbling, nervous that you’re creaking, sick of looking at your slumpy kids or grandkids, tired of aching at your desk, or frustrated with trying to get comfortable when you travel, there is an episode in the Happy Body Series to appeal to and interest everyone.
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HAP Y BODY SEPR IES $24.99 each
I also realised that messages had to be targeted for different age groups and that they had to be visual and simple to understand. So the Happy Body DVD series was born, thanks to the ABC. They aren’t exercise DVDs, they give you information about your life. I divided each DVD into six bite sized 6-8 min episodes packed with all the things my patients have asked me about over the years, and all the advice I have given them on ways to take the load off bodies and brains.
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FEATURE
ARTHRITIS MATTERS / WINTER 2012
Choosing exercise that is right for you R
esearch has found that regular exercise is one of the most effective treatments for arthritis. Here we explore the benefits of three forms of low-impact exercise that, among others, are commonly enjoyed by people with arthritis: yoga; tai chi; and warm water exercise.
Getting started Low-impact exercises, which exert less weight or force through the joints, are usually the most comfortable for people with arthritis. Examples include walking, warm water exercise, tai chi, yoga, Pilates, cycling and dancing. Before beginning any new exercise program, speak to your GP or rheumatologist to see if it is suitable and safe for you. Ask your doctor about any precautions, including what activities you can do (or should avoid) when you are experiencing a flare of your symptoms. Your doctor might suggest you see a physiotherapist to learn how to get started, how to modify exercises to protect your joints, and how to set realistic exercise goals. Choose an activity that you enjoy, that is convenient for you to do, and that you are confident you will be able to keep up. If joining an exercise class, look for a class for beginners or that is described as ‘gentle’. The Active and Healthy website (www.activeandhealthy.nsw.gov.au) is a great place to start if you are looking for gentle exercise, tai chi or yoga classes in your local area. When choosing a class, ensure that it is appropriate to your level of fitness and ability. Ask if you can do a trial class before committing to a series of classes. Learn from a qualified instructor who has good knowledge of arthritis. Always tell your instructor that you have arthritis and how it affects you, so that he or she can adjust the movements according to your ability and advise you on alternative movements if you are experiencing pain or discomfort.
Yoga and arthritis Yoga is an ancient Indian philosophy that dates back thousands of years. In modern times, the physical aspects of yoga have become popular as a gentle form of exercise and stress management. Yoga comes in many different forms but generally involves a series of poses that are held for a period of time, often in combination with breathing and relaxation exercises. The benefits of regular yoga are varied but may include a range of musculoskeletal benefits such as helping reduce joint pain and stiffness, improving joint flexibility and function, and increasing muscle strength and endurance. Yoga may also improve cardiovascular and digestive health, increase energy levels, reduce stress and anxiety, improve sleep, and enhance feelings of calm and wellbeing.
TIPS TO CONSIDER: • Ask whether props, such as chairs, are available to help you balance, if needed. • Wear appropriate footwear that will provide your feet and ankles with adequate support. • Be careful not to overdo it, being mindful of any discomfort experienced during a yoga pose. • Aim for about 60 percent of what you feel you are capable of doing when starting out and then gradually build up the intensity of the yoga stretch. • Avoid sustained poses that involve bending the knee past a 90 degree angle.
Tai chi and arthritis Tai chi is an ancient, Chinese martial art form of gentle exercise that involves smooth, flowing movements to help improve the flow of life energy, or Qi, through the body. There are many different types of tai chi; however, most forms involve slow, controlled movements and postures that are suitable for arthritis. One example is the Tai Chi for Arthritis program created by Dr Paul Lam, which involves 12 movements or positions that are safe and beneficial for people living with arthritis. The benefits of tai chi include increased muscle strength in the lower body and improved balance and posture. Studies show that tai chi can help reduce joint pain and stiffness and can improve a person’s flexibility, coordination, balance and posture. Practising tai chi may also help reduce fatigue, stress and anxiety, decrease muscle tension, and improve your sense of wellbeing, all of which are important aspects of managing pain.
TIPS TO CONSIDER: • Look for a tai chi class that is specifically for people with arthritis, such as Tai Chi for Arthritis (visit www.taichiforarthritis.com for details). • Work at your own level and pace during the class, building up slowly. • Aim to attend a tai chi class once or twice a week, practising one or two movements in between classes. • If you are learning tai chi at home using a DVD, set your own pace and gradually build up the length of each tai chi session..
Warm water exercise and arthritis Warm water exercise involves exercising in a heated pool. It is one of the most comfortable and effective ways for people with arthritis to exercise because the joints and muscles are supported by the buoyancy of the water. Warm water exercise can be beneficial for people with any form of arthritis and is particularly helpful for people with arthritis in several joints; with conditions affecting the feet, knees, hips and back; who find it difficult or painful to exercise on land; or who are preparing for or recovering from joint replacement surgery. Moving through water can improve mobility and flexibility of joints, reduce joint stiffness and sore, tense muscles, increase strength, fitness, posture and balance, enhance your sense of wellbeing, mood and sleep quality, and decrease pain and fatigue.
TIPS TO CONSIDER: • Check the temperature of the pool. A hydrotherapy pool is heated to between 32.5 and 35 degrees Celsius, which is a good temperature for loosening up stiff joints and muscles and keeping you warm while exercising. • Keep the body part you are exercising under the water and perform each movement as smoothly as you can. • Aim for about 20 minutes of warm water exercise initially, gradually building up the intensity of exercise and length of each class. • Take care when moving in wet areas around the pool and in change rooms, to avoid slipping and falls. • Drink plenty of fluids before and after exercising in warm water.
References Arthritis Australia. Physical activity; Tai chi; and Water exercise [fact sheets]. Sydney: Arthritis Australia, reviewed 2011. Better Health Channel. Yoga health benefits; Tai chi and arthritis: and Tai chi health benefits [fact sheets]. Melbourne: Better Health Channel, 2011. Bernstein S. Beginner yoga: 10 tips to help you get started [webpage]. Arthritis Today, accessed 2 May 2012, http://www.arthritistoday.org/fitness/starting-out/tips-for-success/exercise-times.php Bernstein S. Yoga benefits for arthritis [webpage]. Arthritis Today, accessed 2 May 2012, http://www.arthritistoday.org/fitness/yoga-and-tai-chi/beginner-yoga-tips-print.php
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FEATURE
ARTHRITIS MATTERS / WINTER 2012
Keeping Active
IN WINTER
E
xercising in the cooler months can be invigorating and an opportunity to relish the crisp air, blue skies and crunch of fallen leaves. However, resisting the urge to hibernate as the weather becomes cooler and days become shorter is not easy. Here are some ideas for sticking to your exercise goals during the winter months
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et outside as often G as you can
Getting out every day is a great way to keep your spirits up. However, before you begin, confirm with your doctor that it is safe for you to exercise outdoors during winter as some conditions may prevent you from exercising in the cold.
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See the price list and order form provided in this issue of Arthritis Matters or contact Arthritis NSW to place your order on: Phone: 02 9857 3300 Toll Free: 1800 011 041 or purchase packs of 10 online at www.arthritisnsw.org.au
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ress for D winter exercise
Dressing in layers allows you to stay warm while exercising outdoors. Protect your hands, feet and head from the cold. Wear reflective clothing if exercising at dusk or in the early hours of the morning. Take a lightweight spray jacket with hood, if there is a chance of light rain.
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arm up indoors W before venturing out
Warming up is especially important during the colder months when the joints and muscles need longer to limber up. Start your exercise session with some gentle stretches or slow walking up and down the hallway, before heading outside.
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Make the most of the winter sun
Choose the warmest parts of the day to exercise and make the most of the winter sun, whether hanging out the
washing, sweeping the leaves or taking a brisk walk around the block. Ideally, choose walking routes that are sheltered from the wind. When the weather is unpleasant, try an indoor activity instead.
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j oin a local gym or exercise class
A gym can be a great place to exercise during winter. Ask if the gym offers free trials or if you can join on a casual or sessional basis or if you can take out a short-term membership of two or three months. Ask for advice on suitable, low impact exercises for people with arthritis such as cycling, walking on a treadmill, or supervised strength training exercises.
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ind a local F exercise group
If gyms are not your style, explore groups that meet in local community venues, such as gentle exercise, tai chi, yoga, Pilates or dance classes.
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Exercising at home
You don’t need a lot of expensive equipment to work out in the comfort of your home. You may prefer to follow an exercise program on TV or use an exercise DVD. Some gaming consoles also offer exercise programs. Check with your doctor or physiotherapist about suitable exercises for you to try at home.
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Hit the shops
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Consider warm water exercise
When the weather is poor outside, why not take your walking indoors and head to the warmth of your local shopping centre. You can vary the route, duration and intensity of your walking session while breaking it up with some window shopping or a coffee with a friend.
Warm water exercise in an indoor heated pool can be enjoyed, irrespective of the weather conditions outside. Warm water exercise is safe and suitable for people with arthritis and can be varied according to your needs, fitness and ability.
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Stay hydrated
It is easy to become dehydrated during the winter months, even though you may not feel you are building up a sweat. Carry a water bottle with you and drink plenty of water before, during and after your exercise session.
OSTEOPOROSIS
How much sun is enough?
Osteoporosis
W
e all know that getting out and about is great for our overall fitness and wellbeing but what we often forget is that the sun we get when we do this is good for us as well. In Australia, there has been a big effort, largely successful, to increase the awareness of the dangers of overexposure to sunlight. Unfortunately, this has meant that we now have the opposite problem occurring, with the number of people not getting enough sun on the increase. Sunlight is our primary source of vitamin D, one of the vitamins essential for maintaining bone and muscle health. Some foods, such as oily fish and eggs naturally contain vitamin D. Margarine and some milks now have added vitamin D. However, for most people it is difficult to get adequate vitamin D from food alone. Sunlight remains our best source. So while too much exposure to sunlight can be bad for your skin and can increase your risk of skin cancer, it is important to expose yourself to some sun – safely and in the right amounts – so that your risk of osteoporosis is kept to a minimum.
The amount of exposure to the sun needed to produce adequate vitamin D levels depends on a range of factors, such as your skin type, your lifestyle and the amount of ultraviolet radiation (UV). As the amount of UV varies throughout Australia and across the year, the amount of time you need to spend in the sun will change according to your location, the season and the time of day. To boost or maintain your vitamin D levels without increasing your risk of skin cancer, short, incidental exposure to the sun outside of the middle part of the day is recommended.
However, with winter upon us, most people will need to make an extra effort to get enough sun. During winter in the southern parts of Australia, you need to expose your face, arms and hands, or an equivalent area, for about two to three hours each week. Therefore, while in summer the incidental exposure we get during day-to-day activities is usually enough, we need to think about extra ways to build up our exposure during the winter months, such as sitting in the sun to eat breakfast or reading a book outside in the afternoon.
To learn more about how to get the right amount of sun, call the Arthritis and Osteoporosis NSW office or visit our website to obtain a copy of the ‘How much sun is enough?’ brochure.
ARTHRITIS MATTERS / WINTER 2012
& exercise
Exercise is an important strategy in the management of musculoskeletal diseases such as osteoporosis.
what
TYPE?
Muscle strengthening is needed in those with osteoporosis to help strengthen bone, to improve posture and to reduce the risk of falling and thus sustaining a fracture. Exercise programs should strengthen the thigh, hip and calf muscles as well as the back muscles. The muscles can be strengthened using hand or ankle weights, rubber tubing or by doing exercises standing, using body weight. Balance exercises are also important as balance declines with age and poor balance is associated with a greater risk of falling. Balance exercises can be done in different positions depending on how good one is at balancing. For example, you could stand with one foot in front of the other and then progress to standing on one leg.
How much and how often ? An exercise program should be tailored to meet your needs, goals and abilities. The key factor is to start off gently and then to gradually increase the amount that you do. If you have a break for any reason like illness or holidays, then it is important to reduce the amount that you do initially and then build-up again.
a chair can be repeated several times during the day and this will strengthen the thigh muscles. The most important point is to ensure that exercise becomes part of your life because the benefits will be lost once exercise is discontinued. For this reason, you need to devise some strategies to help encourage you to continue Exercise should be done exercising. Keeping a regularly, at least 3 times logbook, exercising with a per week, but can also be friend or joining a group can incorporated into one’s daily be useful ways to ensure activities. For example, regular participation. rising and sitting down on
• If you notice increased swelling or pain the next day then you may have overdone it. • Consider performing balance exercises in a corner so that you will not overbalance and fall.
SAFETY TIPS
• If you have any concerns about an exercise program, you should see a health professional such as a physiotherapist so that a program can be designed specifically for your individual needs. • Be careful not to engage in exercise that puts you at a high risk of falling. • To protect bones in the spinal column, avoid lifting heavy objects.
Excerpt taken from Exercise – how much, how often and what sort by Associate Professor Kim Bennell
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15
OPINION
STAYING ACTIVE
Tips and tricks from people with arthritis There are many benefits of staying active, such as improving joint flexibility, increasing muscle strength, improving balance and posture, and decreasing symptoms of fatigue, pain, muscle tension and stress. Here, seven individuals with arthritis share their exercise tips for managing their symptoms. Arthritis NSW does not endorse any of these exercises as they come directly from our members. Please consult your doctor or physiotherapist before starting any of these exercises.
ARTHRITIS MATTERS / WINTER 2012
Petraea Costello Rheumatoid Arthritis
I love boot camp on the beach, which includes circuits and sprints. I also do boxing (when my hands allow it); body balance, which is a mixture of tai chi, Pilates and yoga; spin class (when my upper body is playing up); golf; body pump etc. I couldn’t live without it. The more I move, the better I feel and the less pain I feel. If I do have a flare up of a certain joint, I will leave that joint alone as much as possible and do something else that doesn’t affect the joint. Exercise releases those endorphins that keep you happy and positive and that’s what you need when you have RA and when you are feeling down sometimes.
Carol Vleeskens Osteoarthritis
Before I get out of bed I do some gentle stretching of my arms and legs, I also rotate my fists and feet. Then before breakfast I complete a 9km power walk. Every day, I also do 20 minutes of exercises as prescribed by my physiotherapist. I also do yoga and recently picked-up tai chi for arthritis. Having arthritis has made me much more aware of my body, so I am able to identify arthritic pain and know when to medicate. It has helped me maintain a good weight. Yoga has built up my core body strength and my daily endorphin fix from my power walk helps me start my day in a positive mood.
Mary Walker Lorna Fitzpatrick
Rheumatoid Arthritis I attend warm water exercises biweekly as well as tai chi classes, both made available by Arthritis NSW. I also do stretches and exercises daily that were given to me by a physiotherapist when I was first diagnosed. If I do not remain active, my joints become very stiff and I find warm water exercises very beneficial. By also doing tai chi, I find it has helped to improve my balance and muscle strength, therefore benefiting my quality of life and improving my overall wellbeing.
Maggie Deahm Osteoarthritis
I do hydrotherapy pool exercises at least twice a week and I also go to the gym twice a week. I don’t have any pain at the moment, but my knees and lower back are sometimes stiff. I think by doing these exercises, it does make life better.
Susan Johnson Rheumatoid Arthritis
If you would like to be part of our contact list for tips and tricks, please contact Rob Novotny on rnovotny@arthritisnsw.org.au or call 1800 011 041.
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I exercise by walking everyday with my three dogs. I do water exercise once a week and I also do 15 minutes a day on an exercise bike I have at home. I find that exercise makes me stronger, happier and helps greatly with my mobility. I think for good results, exercise does not have to be strenuous or excessive but should be done daily.
Osteoarthritis
I do warm water exercises twice a week. By doing these classes, my joints are much less painful as the exercises in the water free my joints up. Even by walking in the water that will help your joints, especially if you, like me, have painful feet and can’t walk.
Adele Lindley
Ross River virus
Walking and exercising our dogs and puppies means I have to get up every day, rain, hail or shine to walk and exercise them. Even when I really struggled to walk, I still did my best to get out there and run with the dogs, sitting on our garden bench when it all got too much and throwing the ball for the dogs and watching them frolic and play in the dam. It is not only the physical stimuli but also the mental that keeps me going.
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Adele and her groodles
Interested in knowing more on how to get a groodle? Contact Adele at Personal Assistance Dog Solutions, Gulgong, NSW 2852. Ph: 02 63740248
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NUTRITION
IN PRACTICE
RECIPES
Do you have a healthy recipe you’d like to share? Simply post it to Locked Bag 2216, North Ryde 1670 or e-mail info@arthritisnsw.org.au.
2. Heat the oil in a saucepan. Add the onion and garlic and cook for about 5 minutes. Stir in the bulgur wheat, cinnamon, cumin and apricots and pine nuts and season to taste. Leave to cool.
Roast lamb with spiced apricot stuffing Cinnamon, cumin and apricots are complementary partners in a bulgur wheat stuffing used in this easy-to-carve joint. INGREDIENTS (SERVES 6) • 75g / ½ cup bulgur wheat or, if you are on a wheat-free diet, brown rice • 30ml / 2 tbsp olive oil • 1 small onion, finely chopped or 7.5ml / 1½ tsp dried onion • 1 garlic clove, crushed or 5ml / 1 tsp garlic puree • 5ml / 1 tsp ground cinnamon • 5ml / 1 tsp ground cumin • 175g/ ¾ cup chopped ready-to-eat dried apricots • 175g / 2/3 cup pine nuts • 1 boned shoulder of lamb, about 1.75kg • 120ml / ½ cup red wine • 120ml/ ½ cup lamb stock • Salt and ground black pepper • Fresh mint sprigs to garnish 1. Place the bulgur wheat in a bowl and add sufficient warm water to cover. Leave to soak for 1 hour, then drain thoroughly.
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3. Preheat the oven to 180 degrees. Open out the shoulder of lamb and spread the stuffing over. Roll it up firmly and tie tightly with string. Place in a roasting tin. Roast for 1 hour, then pour the red wine and stock into the roasting tin. 4. Roast the joint for 30 minutes more, then transfer to a heated plate, cover with foil and allow the meat to rest for 15-20 minutes before carving. 5. Meanwhile, skim the surface fat from the wine-flavoured stock in the roasting tin. Place the tin over a high heat and allow the gravy to bubble for a few minutes, stirring occasionally to incorporate any sediment. Carve the lamb neatly, arrange the slices on a serving platter and pour over the gravy. Serve at once, garnish with mint.
Cook’s tip: • I f you are using brown rice, add it to the cooked onion and garlic at step 2 with about 300ml / 1 ¼ cups stock. Bring to the boil; simmer until the rice is cooked. Then add the spices, apricots and pine nuts. • I f you would have problems stuffing and tying the lamb, leave it as a whole joint and roast for 40 minutes per kilogram, plus 20 minutes extra. Add the stock and wine halfway through and cook the stuffing separately in a casserole dish.
How to make exercise a habit Exercise your mind
Sweet potato and pumpkin soup with yogurt drizzle INGREDIENTS (SERVES 4) • 1 onion, sliced • 1 clove garlic, crushed • 1 teaspoon grated fresh ginger • 1/4 cup water • 250g sweet potato, peeled and chopped • 250g pumpkin, peeled and chopped • 2 low salt vegetable stock cubes, dissolved in 3 cups boiling water • 2 cups Australian skim milk • 250g reduced fat natural Australian yogurt • 1 tablespoon finely chopped coriander 1. Sauté onion, garlic and ginger in a non-stick saucepan with water until tender. Add sweet potato, pumpkin and stock and simmer, uncovered for 15-20 minutes or until tender. 2. Puree mixture until smooth and return to a saucepan. Stir in milk and reheat gently without boiling. 3. Combine yogurt and coriander. Ladle soup into serving bowls and top with a swirl of coriander flavoured yogurt.
ARTHRITIS MATTERS / WINTER 2012
Good health and wellbeing are comprised of far more than just our physical and medical condition. Our social, emotional, and spiritual wellbeing are equally important for good health. Exercising the brain has a part to play in a positive, healthy lifestyle in the same way as physical exercise and helps maintain a wellfunctioning brain. There are numerous ways to exercise your brain, why not try some of the following:
1
Take a class to learn something new, such as a language or a craft
2 3
Play puzzles, such as crosswords and Sudoku Read often, with a lot of different types of books, newspapers or magazines
4 5
Remember and repeat groups of words
Play computer games, especially those which require you to use memory or to make connections Meditate
6 7 8
Work with numbers and perform math functions Learn new words
to read and 9 Learn play music
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P
articipating in regular physical activity, ideally on most days of the week, provides a range of other health benefits such as improving energy levels and reducing fatigue, maintaining a healthy weight, improving joint function and flexibility, relieving the feelings of stress, anxiety and depression, and improving sleep quality, mood and overall sense of wellbeing. To make exercise a habit, try these simple lifestyle changes:
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Commit to exercising every day for 30 days.
If you are new to exercise, start slowly and gradually build up the intensity and duration. The important thing is to get started and to keep moving.
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Set a short-term exercise goal that is realistic.
You need to be absolutely convinced that you can reach your goal. Decide how you are going to exercise, for how long and when.
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Make an appointment with you and exercise.
Block out the time in your diary or enter it into your phone or Outlook calendar.
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Schedule exercise during quiet periods.
Don’t plan to exercise at a time where it can be pushed aside and replaced with a more pressing work or family commitment.
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Find an exercise buddy.
Enlist the support of friends who are just as keen to get active and stay healthy.
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Involve your family.
Get up from the couch, away from the TV or computer and out of the house. Ask each family member to come up with novel ways to exercise together.
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Show up.
About 90 percent of developing a new habit is about making the effort to get there. Resist the temptation to skip your planned exercise session.
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Track your progress.
On the days you do some exercise, mark it in your diary. A steady flow of marks will reinforce how well you are going.
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Treat yourself.
For successfully achieving your exercise goal, at the end of each week, reward yourself. Choose healthy rewards; don’t succumb to unhealthy foods or habits.
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Make it fun.
Choose a variety of activities you enjoy. Consider joining an exercise class or walking group or seek professional advice on exercises you can try at home.
Draw or paint 19
REVIEW
KIDS’ CORNER
ARTHRITIS MATTERS / WINTER 2012
WORKING TO FILL LIVES WITH MORE YEARS AND YEARS WITH MORE LIFE.
another doctor could see slight swelling in his left knee. I insisted on a referral to the paediatrician. The paediatrician sent us for blood tests, an x-ray and an ultrasound on his knee. When he got the results, Lewis condition was confirmed.
How long did it take to diagnose his condition? We were quite fortunate and had a diagnosis within about eight weeks. Our GP referred us to our paediatrician then we were booked in to the rheumatology clinic within a fortnight. The doctor looked at the scans and had no hesitation diagnosing JIA. The doctor picked up that Lewis also had arthritis in his elbows, which we had not noticed.
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WORKING TOGETHER FOR A HEALTHIER WORLD. 20
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pfizer.com.au
The face of the Arthritis NSW community awareness campaign. Lewis Olmedo is the new face of Arthritis NSW, featuring in our first television campaign. We recently sat down with Briony, Lewis’ mum, to talk about Lewis and his arthritis.
When did you find out Lewis had arthritis? Lewis was 23 months old when he was diagnosed with polyarticular JIA.
When did you realise something was wrong with Lewis? Lewis began to get very upset when he woke in the morning and after his daytime sleep. He would often sit on my lap and cry until his legs warmed up and he was able to take a few tentative steps. One morning we were watching my nephew play football and Lewis was sitting on the ground playing and when he tried to stand up I asked my mum ‘kids don’t get arthritis do they?’ Mum said “yes they can” and from there I was determined to get some answers. I took Lewis to our GP, he said there was nothing unusual that he could see and to keep an eye on it. Later that week my husband was getting Lewis out of the cot, went to stand Lewis up and when he let go Lewis fell to the ground - his legs could not support him. I rushed Lewis back to the GP and
How did Lewis get better? To begin with the paediatrician told us to use [an ibuprofen] to try to manage the inflammation, but this did not help Lewis. When the rheumatologist saw Lewis in July, he put him on oral steroids and some long term medication. In November Lewis had steroid injections in his knees and ankles. Since these injections Lewis has been so much better. He knows when it is medicine time and I have to make up games to get him to drink all of his juice with the medicine in it.
Lewis and Briony recently attended Camp Twinkletoes, we asked them , “What did you enjoy about Camp Twinkletoes? Meeting other families whose lives have been affected by this terrible disease and picking their brains about ways to help make our day-to-day life more manageable. Lewis enjoyed having fun with the other children and flying a kite!
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REVIEW
KIDS’ CORNER
Camp
ARTHRITIS MATTERS / WINTER 2012
Children’s PUZZLES sudoko (answers pg 34) Support
Twinkletoes
Contact List
Camp Twinkletoes is Arthritis NSW’s annual camp for children under eight years of age with juvenile arthritis and their families. This year’s camp was held at Stanwell Tops.
Western Sydney Alex Roache P: 02 4576 6389 M: 0418 127 451 airoache@tpg.com.au
Outer West Jacki Janosi or Graeme Andrews P: 02 4782 6841 jackiejanosi@tpg.com.au
Southern Sydney Leanne Minny M: 0409 223 212 mlminny@optusnet.com.au
Central Coast
J
“
uvenile Idiopathic arthritis (JIA) refers to all types The best part of camp was] being inspired by other people’s stories and getting to know a fantastic group of arthritis that affect children under 16 years of of kids! Not to mention increased energy from age. In Australia, this is up to four in 1000 children. catered meals and time to have adult conversations during It is a life-changing chronic illness that not only the parent education session,” said Rebecca. affects the child but the family as well. Camp Twinkletoes is an opportunity for these families to come together, to learn more about the condition, gain support and have some fun. For Harley and Rebecca Buckman, parents to Indigo, 6, who has JIA, this was their first Camp Twinkletoes. Indigo’s sisters, Thea, 10, Jacinta, 10 and Danielle, 8, also attended. Indigo was first diagnosed with polyarticular arthritis in June 2011. The diagnosis was felt by every family member and meant many changes needed to be made to their daily lives. “We’re always needing to make sure that all contingencies are catered for, for example to ensure we have a pram in case [Indigo] has problems walking,” described Rebecca. “Indigo’s sisters are often her carers too, piggy-backing her when she is sore or carrying her school bag…. [There is an] ever present worry about what the future holds.” Camp Twinkletoes was an opportunity for the Buckmans to interact with other families who have had a similar experience and to share information and ideas on how to meet the constant and ever changing needs of a child with a chronic illness.
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Kate Dives P: 02 4328 2727 M: 0402 826 027 Jodie Lincoln P: 02 4328 3278 Jodiel9@bigpond.com
William’s Ball 25 OCTOBER 2012 Bring out the child within… Register your interest or to find out more, please call 1800 011 041 or contact Rob Novotny at rnovotny@arthritisnsw.org.au
The camp was also an opportunity for the girls to have some fun, with playing in the pond and kite-making their favourite activities.
“
Order now to receive over
It’s fun running around and painting, but the hard part is running because you get kind of out of breath,” said Indigo.
For Indigo and her parents, the greatest thing they took-away from the camp is realising that there are other children with sore joints and they aren’t alone. “We’re leaving camp with four sproutheads to love and four very happy, tired beautiful girls! We would most definitely recommend the camp. It is great to have a chance to regroup as a family, amongst other families facing similar challenges and Arthritis NSW staff and volunteers who just ‘get it’,” said Rebecca. For more information about JIA or Camp Twinkletoes call 1800 011 041.
$15,000
worth of valuable offers!
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For every Book sold Arthritis NSW will receive 20% of the proceeds towards fund-raising projects.
To purchase your Book online, please visit www.arthritisnsw.org.au Or contact the Arthritis NSW office on 9857 3300
OUT & ABOUT
ARTHRITIS MATTERS / WINTER 2012
The Power of the Local Fundraiser Fundraising is all about making you feel good and making a difference to somebody’s life.
C
ommunity fundraising is one of the main sources of income for Arthritis NSW. We have a number of wonderful members, supporters, support groups and branches who do a brilliant job in fundraising for the organisation. We have had people raising money by kayaking, zumba classes, cycling, running, having local afternoon tea stalls or fashion parades. In addition to raising money, they are our unspoken champions of the organisation. These are the people who promote arthritis awareness in the community and are not afraid to let people know that they or someone they know has arthritis or osteoporosis. Whatever amount raised be it $10 or $10,000, we at Arthritis NSW are truly appreciative of the support provided to us both in the past and in the future. Every amount makes a difference. We are looking for these unspoken champions wanting to make a difference!
Arthritis NSW Art Auction
We are calling all enthusiastic artists to be part of this year’s art auction. We have combined the art auction with William’s Ball, which will be held on Thursday 25 October. All the money raised from the sale of your masterpiece will go to kids with arthritis. If you are interested in participating in this year’s art auction, please contact Rob Novotny at rnovotny@arthritisnsw.org.au or call 1800 011 041.
But I’m afraid to ask for money? Many people are afraid of asking for money or disappointed if their target is not reached, this is normal, however at Arthritis NSW, our fundraising team will help you along your journey and help you provide all the tools and education you need to be a successful fundraiser for the organisation. The worse that anybody will say to you when you ask for money is...No. If you are interested in holding a local fundraising event or looking for a challenge, please contact our Marketing and Fundraising Manager, Rob Novotny at rnovotny@arthritisnsw.org.au or 1800 011 041 for further information.
Looking for a running challenge? Arthritis NSW have 10 golden charity tickets for the City to Surf this year. If you have any family, friends or colleagues who may be interested or if you are brave enough yourself to participate. Please contact Rob Novotny on 1800 011 041 or rnovotny@arthritisnsw.org.au
Afternoon tea at Government house In April, Arthritis NSW hosted a special treat for 80 lucky members and supporters - an afternoon tea with the Governor of NSW at Government House. Even on a rainy day, everyone left with smiles on their faces after having an exquisite array of delicious high tea delights! We’d like to thank Snowgoose, graze and Hoyts, for donating fantastic prizes for our raffle, helping us raise much needed funds. A special thank you also goes to the talented musicians Johnson Zhang and Yejin Min from the Conservatorium of Music, as they helped create an elegant atmosphere on the day.
Williams Walk On Sunday 22 April, Arthritis NSW and the Harris family, hosted William’s Walk from Bondi to Bronte. We had over 550 participants at the walk and raised over $80,000 for kids and arthritis. The morning was full of entertainment, fun and dancing at a sunny Bondi Beach. The walk ended at Bronte Beach with a delicious meal provided by Outback Steakhouse. We would like to thank our main event sponsor, Pfizer Australia for all their support, 2GB our media partner and Waverley Council. Special thanks go to Dr Paul Lam, Zumba® Fitness, Amelia Jae, Clint Paddison, Comedy on the Edge, Leon Goltsman, Harvey Norman Broadway, Lindt Australia, Transform Your Life, Swiss Grand Resort Bondi Beach and most importantly, our dedicated volunteers who made it all possible. William’s Walk will happen again next year on Sunday 21 April 2013!
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MEMORIAL NOTE
Professor Philip Sambrook OAM
Fitness centres cater for people with arthritis - Carlos Garcia, C2K Centre Manager and Sue Wells, C2K Master Personal Trainer
W
hen most people think of a gym or fitness centre, images of weights, treadmills and hardcore aerobics spring to mind. Thankfully fitness centres have evolved and many now provide a huge range of programs and services for older adults, persons requiring injury rehabilitation or more specifically, people with arthritis. C2K Fitness and Aquatic Centre at Castle Hill is a prime example of how far the fitness industry has progressed, offering a diverse range of programs suitable for those with specific requirements. C2K centre manager Carlos Garcia said “C2K is one of the largest Fitness and Aquatic Centres in Australia – we currently provide fitness programs to over 3 000 members aged over 50 years, many of whom have achieved amazing improvements in their health, fitness and quality of life.” With over 20 years experience C2K master personal trainer Sue Wells describes the types of programs that are beneficial for those with arthritis. “ Anyone who has arthritis in their weight bearing joints needs to begin their treatment by reducing weight and getting stronger as this reduces the stress on those joints and decreases inflammation,” recommends Sue.
C2K has a number of fitness programs that can help people who have arthritis, these include:
+
qua Aerobics is a great way to start exercising for someone with A arthritis as it adds buoyancy, reducing weight through the joints. The water allows people to feel more comfortable and move more feely.
+
ive Long Stay Strong classes are freely available to anyone with arthritis or L with other mobility issues. The instructors modify movements to allow each individual to exercise according to their ability.
+
Personal Training sessions are very useful for people with arthritis as the trainer knows how to immediately modify the exercise to help them keep moving without making the condition worse.
Deb Razzaghipour, a client of Sue’s, who has arthritis, finds going to the gym very beneficial and since commencing her exercise program, has noticed many positive changes.
“
I have long suffered with arthritic knees. I decided to come to the gym to see if it could help me as, at 44 years of age, I had to do something as they were not improving. It was hard for me to walk down the stairs at home; I could only take one step at a time. Now, as a result of the exercises Sue designed, I can walk down the stairs normally. My energy levels are a lot better as I am not in as much pain, which would wear me out. The work in the pool has also helped; it gets the heart pumping without the pain of running or cycling,” said Deb.
www.c2kfitnesscentre.com.au 77 Castle Street, Castle Hill NSW 2154 Tel: (02) 9846 1200
If you need pain relief due to arthritis, give water exercise and personal training a go. All personal trainers must now be fully qualified and registered with Fitness Australia. A personal trainer can design a personalised fitness program for you and ensure you are performing suitable exercises in a safe and effective manner. Personal trainers can also work with your GP or specialist to ensure your program is in line with your current treatment plan. Aqua aerobics classes are also fantastic as they are low impact and the warmer water provides therapeutic pain relief for those with arthritis for whom traditional land based exercises are unsuitable.
+
After obtaining approval from your GP, contact your local fitness centre and take the first step towards managing your pain through a progressive exercise program and start experiencing the myriad of health benefits exercise provides!
ARTHRITIS MATTERS / WINTER 2012
Arthritis NSW / Osteoporosis NSW was saddened to learn of the death of Professor Philip Sambrook in March this year. Professor Sambrook died after a long illness and is survived by his wife Brenda and children Andrew and Kate. Professor Sambrook was a great friend to the national bodies Arthritis Australia and Osteoporosis Australia and was the Florence and Cope Chair of Rheumatology at Sydney University. He made an enormous contribution to research in this country and was a member of Arthritis Australia’s Scientific Advisory Committee. Professor Sambrook was also the inaugural Medical Director of Osteoporosis Australia and helped build the organisation. He was awarded the Medal of the Order of Australia for his outstanding contribution to bone health.
Memorial Gift We thank the family and friends of the following people who have marked their passing by making a donation to Arthritis NSW: Euphemia Macfadyen Booth Keith Alan Goodsir Valda Oliver Dennis Verteouris Leonardo Corona Leslie Frederick Clague Albert Clarke Nancy Locke We are grateful for this support and join in the commemoration of the lives of these valued members of the community and our branches.
His particular research interests included the epidemiology and genetics of osteoarthritis and osteoporosis. He had many research articles published throughout his career and remained active in promoting education about osteoporosis and arthritis. In his honour, Osteoporosis Australia has established the “Philip Sambrook Memorial Award” as part of the OAANZBMS Research Fund. The award will be awarded annually to an outstanding young researcher who, like Professor Sambrook, is passionate about research and about giving back to the community. The target for the fund is $250 000. The staff and Board of Arthritis NSW and Osteoporosis NSW extend their deepest sympathy to his family at this difficult time.
Tribute to
Kath Lee
Kath was a beloved member of the Holroyd branch for 24 years and chairperson for that time. She was very much loved by all of the members who commented that she was an“absolutely beautiful person”, “A real lady”, “A gentle person” who “couldn’t do enough for you”. In April 2012, both Kath and her husband Ron Lee received the President’s award for their amazing contribution to Arthritis NSW and the local community. Sadly Kath passed away in late May 2012. Her enthusiasm and her lively personality will be missed by all at Holroyd and also by the staff of Arthritis NSW. You will be sorely missed.
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LOCAL
ARTHRITIS MATTERS / WINTER 2012
Out of Joint Nena Doyle
Local Happenings
Branches and Community Liaison Officer
The regional meetings, held between March and May each year, are always a thought provoking time and this year was no different. Thank you to all the branches for making the head office staff feel so welcome. This year, the meetings had an educational component attached with themes such as Complementary Therapies, Osteoporosis and Falls Prevention. I am sure all present went away with a little more knowledge on the particular subject presented at their meeting.
Along with Arthritis Matters, ongoing information on these activities can be found in the Branches Newsletter, JIA Parent Newsletter, our website and our social media pages, Facebook and Twitter, or you can always phone the office and any of the staff will be happy to help you.
Macarthur Nena Doyle
As always an overview on what is happening at Arthritis NSW is interesting to hear especially on the many activities planned for 2012 and beyond.
Local Happenings
Interested in joining a branch or support group? Or would you like to start one in your own local area?
Please contact Nena Doyle on 1800 011 041
Albury/Wodonga We were pleased to welcome several new members. Many members are joining the 80 plus age group and continue their participation in the exercise program, social and administrative areas. We are counting on the “younger generation” for ongoing leadership and support for the future. Social opportunities continue to be important. A BBQ lunch for family and friends was held in March and we also hosted warm water exercise leader training.
Blue Mountains The branch now runs five warm water classes a week at the Blue Mountains Hospital Hydrotherapy Pool. Our ongoing instructor, Chris, has now been joined by Cathie and Adrienne.
28
Degeneration Foundation informed us on this disease and prevention. We have a jar where we encourage members to put any loose change and during the last year we raised $371. Thank you to all our members.
All classes are well attended which demonstrates the need for this popular therapy. Chris also runs Tai Chi for arthritis classes. In April we heard from Rob Novotny from head office and found it interesting to hear what is happening behind-the-scenes. Our annual street stall for Arthritis Week seems to be get bigger every year and we’d like to say thanks to Cathie and her helpers for continuing to make such a success of this activity.
Eastern Suburbs For the meeting in May, guest speaker Sharon Hill from The Shepherd Centre discussed, “From hearing loss to the Bionic Ear”. At the meeting in June, we will have a lady called Venerable Yangchen, who comes from the Sutherland Shire area, to give us a talk and demonstration on meditation
Holroyd Earlier this year, Kath and Ron Lee, our outgoing chairperson and secretary, were presented with awards at the regional meeting, to say thank you for their good work over the years. Eileen and Reg celebrated their 60th wedding anniversary and Gwen Chin celebrated her 90th birthday with a party. Two of our most memorable guest speakers, Vicki Raj spoke on continence, while the Macular
We have a regular attendance of about 20 members, with new participants attending each meeting. We also have an email list of nearly 50 people, which ensures that as many people as possible are kept up-todate on support group activities. Our weekly Tai Chi for Arthritis class now consists of 25 participants. In Seniors Week we held a demonstration class which resulted in new members for the class and also for the support group. A massive Easter basket was assembled and raffled at our April meeting. Our raffles have raised enough to allow us to be self-sufficient less than a year after the group was initiated. With our first birthday fast approaching, we hope to make it a special celebration for all members who have contributed to the success to date of the support group. We thank Arthritis NSW for their encouragement and assistance in instigating the group and providing support to the group members and the co-conveners.
We recently held a Mother’s Day raffle and are currently planning a Christmas in July party. In March we had a very informative speaker, Julie Roosendaal who spoke on fibromyalgia. We also keep in touch with the newly formed Newcastle branch.
Milton/Ulladulla We had a double treat in February; it was our 20th anniversary and we were lucky enough to have the founder of the branch, Vi Travers a community nurse, as a special guest! An arthritis support group was started when, on her daily visits to at home patients, she found care for them was meager. She rallied local identities and the media to spread the word. With her expertise, Vi was also able to help anyone with arthritis to cope better. Beryl Zerbes (Secretary) and Keith Ireland (Treasurer) took leading branch roles and are still members. Vi Travers says people have much better access to information on disease these days, but “it’s much better to join a group”. It makes you do things for yourself that you wouldn’t otherwise do.
Maitland We’ve enjoyed friendly meetings under the guidance of our new chairperson Leila Mitselburg. Unfortunately newly elected president June Bergsma had to resign due to ill health. Members wish June and Peter happiness and best of health for years to come.
Nowra Our branch welcomed Nena Doyle from head office who answered many questions on where Arthritis NSW is headed. An e-mail of thanks was sent out to Jeanette Ellis who gave out a survey at our February meeting on “Arthritis Pain Medication Management” for a study. The results will be sent to our branch when they become available. On 9 February, Jean Reynolds and Daisy Diamond went on a cruise on the Clyde River at Batemans Bay, value for your money at just $55. Birthday wishes go to Daisy Diamond and Jan Hirst. This year four members attended the regional meeting at Figtree Bowling Club.
Parramatta In March, Eloise Buggy from head office gave us a talk on complementary therapies, a very popular subject, she is coming again in June to discuss physical activity and exercise. At our April meeting we had an Easter theme with a Rabbit Quiz and Bunny Bingo. Some members wore rabbit ears and there were Easter bookmarks and eggs for all. Our regular monthly trading table is a success and the branch thanks those members who “bring” items and those who “buy”. We have welcomed some new members and hope the cooler days ahead will see some of our former members returning.
Milton/Ulladulla: holding the scrumptious 20th birthday cake is branch founder, Vi Travers. Also pictured, from left are; Marie Beckett, Lorraine Little, Jackie O’Sullivan, Charles Long, Jan Cullen, Yvonne Leathem and Wilma Millard.
29
LOCAL BRANCH LISTINGS
Local Happenings
Southern Highlands Our Branch is now in its 24th year and over the last 12 months we seem to have had an increase in membership. This is due mainly to the introduction of our warm water exercise classes and the establishment of the Fibromyalgia Support Group. Our warm water classes have been funded by local grants, however, the members give a gold coin donation and this goes into our fundraising kitty.We raise money through our monthly fruit and appliance raffles. Jenni and Lorna are recovering from back operations, Maria from her knees and Joan from her left shoulder, so you can see that we are keeping the orthopaedic surgeons busy in the Southern Highlands. We have an annual bus trip for any interested members and this year we went to Leura. Planning is underway for the Christmas in July luncheon where we hope to have Lily Helpher, a local lyricist recite some of her favourite Australian Bush lyrics.
Taree Taree branch decided to send cards to non-active members to introduce them to their new secretary and because of this Margaret P decided to attend the February meeting. Taking home some factsheets it became apparent she should see her GP. At our March meeting she informed the secretary that she had a biopsy of a blood vessel from her temple.
30
Treatment was started and she was told she could have gone blind if this had not been picked-up. Big Smiles and big thank you from Margaret P.
Tuggerah Lakes Our attendance numbers have dropped in recent months as a result of various illnesses and we trust that a return to more normal attendance is just around the corner. Since the beginning of our year we have enjoyed some entertaining and informative speakers. An Orthopaedic Surgeon and local MP have been engaged for the upcoming months. Ada and a small group of her friends cruised around the Pacific and one of these members has agreed to share their experiences with us at a future meeting. We are most grateful for the time these speakers give us and for the knowledge we gain from their presence at our meetings. Our branch was pleased to host a regional meeting at The Entrance, as these meetings give us the opportunity to hear the latest updates from head office staff and to foster our friendships with other branch members.
who was unable to attend. The stall raised $507 and the raffle $101 our thanks to all who contributed and to those who worked on the day. It is with deep regret we accept that Joan Keed is unable to continue on the committee due to her and her husband’s ill health; she will be missed. Tickets to our Arthritis Awareness Week raffle sold well, with all proceeds going to Camp Footloose. We also had a Bring and Buy morning in conjunction with our May meeting and all proceeds went to the Alison Watson Memorial Fund. On 3 June we will conduct a sausage sizzle at Bunnings with all proceeds to research. Senator C Fierravanti-Wells has invited all members to morning tea in her rooms on 7 August, which we are greatly looking forward to.
Young The Young Branch held a trash and treasure stall in November last year. This fundraiser was a great success being well supported by the community. A lot of dedicated ladies working hard with endless energy made 2011 a successful year in fundraising; congratulations to all those very valued members.
Wollongong It was our pleasure to host a regional meeting, which was well attended and our sincere thanks to the staff from head office for a most interesting and informative presentation. The Lord Mayor of Wollongong Councillor Gordon Bradbery, paid a short visit and Larissa Mallinson deputized for our patron, Senator C Fierravanti-Wells
BRANCH Blue Mountains * Coffs Harbour *
ARTHRITIS MATTERS / WINTER 2012
Corowa Dubbo Eastern Suburbs Hawkesbury Holroyd Kincumber Lismore Lithgow * Long Jetty *
MEETING DATE 3rd Tues 12pm 1st Tues 9.30am Bi-monthly, beg. Feb. 3rd Mon 11.15am Bi-monthly, beg. Feb. 1st Wed 10.30am 2nd Thurs 2.00pm Last Wed 10.15am 3rd Tues 10.00am 4th Wed 10.00am Last Fri 10am 2nd Tues 10am 3rd Wed 11am 1st Thurs 10am
Lower Clarence * Maitland District Milton/Ulladulla Molong Nowra Parramatta Penrith Port Macquarie Quirindi Southern Highlands * Taree Turramurra
4th Mon 9.30am 1st Thurs 10am 3rd Wed 10am 2nd Mon 11am 1st Thurs 10am 1st Mon 1.00pm 2nd Wed 9.30am 2nd Tues 10am 4th Tues 2pm 2nd Fri 10am 1st Friday 10 am 1st Friday 10am
Wagga Wagga * Warilla/Shellharbour * Wollongong Woonona/Bulli Woy Woy * Young SUPPORT GROUPS Albury/Wodonga *
1st Thurs 1pm 3rd Thurs 1.30pm 2nd Tues 10am 1st Wednesday 9.30am 3rd Tues 10am 4th Wed 10.30am, Bi-monthly
Cooma
Chinese Support Grafton Kids with Arthritis
Social gatherings Warm water ex. only Bi-monthly 3rd Thurs 10am
LOCATION Katoomba Hospital Education Centre Community Centre 22 Earl St
CONTACT Adrienne: 02 4787 1124 George: 02 6652 7464
Ex Servicemen’s Club
Vi: 02 6456 3325
Kalianna Social Enterprises Centre, 93 Guy St Masonic Hall Darby Cl Bondi Jt RSL Club Function Room Tebbutt Room, Windsor Library 300 George St Com. Hlth Centre, 14 Memorial Ave Merrylands Brentwood Village Cedar Room, Neighborhood Centre Carrington St Lithgow Library Main St Karagi Court Community Hall Yakalla Rd, Bateau Bay Com Hlth Centre Maclean East Maitland Bowling Club Building 1 Comm Resources Centre St Vincents St Bowling Club Eucharenna Rd Shoalhaven Lib. Meeting Room Room C, Old Council, Admin Building CWA Rooms Cnr Tindale St & Castlereagh St Senior Citizens Ingall Centre, Nowlend St, Quirindi Henrietta Rose Rm Bowral Uniting Church, Albert St. Taree Dining Room, Community Complex, Gilroy Lane Turramurra Rules Club Warilla Bowling Club Wesley Auditorium Bulli Community Centre, 328 Princes Hwy, Bulli Community Centre, John Hoare Ct. Uniting Church Hall, Young.
Joan: 02 6033 3198 Norma: 02 6882 2506 Susan: 02 9389 8140 Julienne: 02 4574 1928 Betty: 02 9632 3302 Dorothy: 02 4368 1748. Marie: 02 6628 6692 Lorna: 02 6352 1984 Liz: 02 4332 5245 Ron: 02 6646 3067 Veronica: 02 4966 4649 Trish: 02 4454 0205 Margaret: 02 6366 8045 Gary: 02 4423 3633 Val: 02 9632 6636 Norma: 02 4751 3417 Pam: 02 6584 6687 Val: 02 6747 4727 Margaret: 02 4885 1430 Margaret: 02 6552 4183 Jan: 02 9987 4237 Lorraine: 02 6926 3203 Bruce: 02 4296 4420 Dot: 02 4228 1576 June: 02 4283 1450 Valda: 02 4341 5881 Brenda: 02 6382 3247 Fran: 02 6025 4301
Town Hall, 8 Carlton St Granville White House, Prince St Internet only
Beverly: 02 9872 5495 Margaret: 02 6643 3801 Alex: kidswitharthritis@arthritisnsw.org.au Carol: 0400 439 505 Judy: 0417 263 512
Macarthur Newcastle
1st Wed 10am 4th Wednesday 1pm
Orange Ryde
1st Mon 12pm, Bi-monthly 4th Thurs 1pm
H J Daley Library, Campbelltown Mayfield Seniors Centre 102 Hanbury St, Mayfield HACC Centre, Lords/March Sts Ryde/Eastwood Leagues Club
Scone
1st Wed 11am
Bowling Club
Rita: 02 6362 0998 Doris: 02 9817 7470 doris_carrall@tpg.com.au Fred: 02 6545 1701
Uniting Church, Summerside St Toukley
Lorraine: 02 4390 2177
Cooee Lodge Parkes Hospital Education Centre Activity Centre
Anne Hall: 02 6817 8744 Fiona: 02 6862 1866 Maureen: 02 6571 1922
Tuggerah Lakes * 1st Friday 10am INFORMAL SUPPORT Gilgandra 1st Tues 10am Parkes Last Tues 10am, Bi-monthly Singleton 1st Friday 1.30pm ARTHRITIS INFORMATION Cowra Manly Gosford* Warm water exercises only FIBROMYALGIA SUPPORT GROUPS Bowral 2nd Friday 12pm Charlestown Bi-monthly
Joyce: 02 6342 5192 Viviene: 02 9982 930 Noreen: 02 4323 6707 Henrietta Rose Rm, Bowral Charlestown Multi Purpose Centre
Dianne: 02 4861 4639 Julie: 02 4982 5264
Southern Illawarra Womens Group Last Wed 2pm
Warilla Womens Health Centre
ACT 2nd Tues 12.30pm FIBROMYALGIA INFORMATION Wollongong
Pearce Com. Cent. Collette St
Barbara: 02 4296 3744 Shelagh: 02 4272 9251 Roz (Mon/Tues):02 6290 1984
FIBROMYALGIA INFORMAL SUPPORT
Young Branch Memebers. From left; Bev Walker, Pauline Molloy, Barbara Duggin and Brenda Cummings.
* run warm water exercises
Winsome Stephenson: 02 4284 8890
31
PROFILE
Wyatt Song
Water therapy the answer Whilst aqua therapy is widely regarded as one of the very best exercises for arthritis sufferers, getting into and out of a swimsuit is a real issue. SlipOn Swimsuits have been providing the solution for over a year now, with a suit that takes just minutes to slip on and off, and SlipOn proprietor Dianne Rothhammer Sheetz receives regular testimonials from satisfied customers. Carol suffers from fibromyalgia and was advised to get into the water 3 times a week to relieve pain and weakness. But the effort was simply too much - struggling to get into her suit, exercising for a short time in the pool, struggling out of her suit, getting dressed and driving home. As a result she only made it to the pool once a week. Now Carol has a SlipOn suit, she goes to the pool 3 times a week and is increasing her time in the pool. Her health is improving and she is sleeping better.
Mary Cowen of Papatoetoe suffers from osteoarthritis and has recently undergone her second knee replacement. She too was advised that hydro therapy would really improve her recovery, but Mary was very self-conscious about her swimsuit, found it hard to get into and uncomfortable to wear. Now, with SlipOn she finds it easy to get into and better still, easy to slip off in the shower one-handed, as she needs her other hand for balance. For her the suit is very comfortable to wear and has wide shoulder straps that don’t fall down whilst she is exercising. “Because of SlipOn I have managed to get back into exercise and am really feeling the benefit. I think this suit is wonderful and I will never buy any other suit in the future.”
Live in Tamworth and have arthritis?
Song’s swimming challenge
Jellyfish, seaweed, ferries and the cold are all hazards Wyatt Song hopes to avoid when he takes on a channel-swimming challenge this English summer.
Do you want more information about arthritis and what you can do to manage your condition?
Wyatt, 36, a photographer from Annandale, has decided to put his body to the test to help raise money for Arthritis NSW.
Come to a FREE arthritis information session
Wyatt has set himself three challenges:
When: Tuesday 7pm, 10th July 2012 or Wednesday 10am, 11th July 2012 Where: The Services Club Tamworth, 199 Marius Street, Tamworth For more information or to register, please call Arthritis NSW on 1800 011 041.
1 2 3
. To swim across the English Channel in August 2012 . To improve awareness of rheumatoid arthritis (RA) and raise $50,000 for research . To document and share the first two challenges.
Often referred to the Everest of swimming, the English Channel is the pinnacle of open water swimming. It is approximately 35-40km from Dover, England to Calais, France and Wyatt estimates it will take him 14 hours to swim.
Now you can spend your time in the pool, not the changing room.
Wyatt’s passion for ocean swimming began with a little inspiration from a long distance swimmer after his first ocean swim in 2011. After setting himself challenges, he quickly decided that it was the ideal occasion to also help others. “I see this as a perfect opportunity for self-development, to reach a higher level of self-awareness and a great chance to extend my effort to beyond just gaining personal welfare but to help a community in need…. Whenever I jump into the crisp water at Sydney’s beautiful beaches, I feel lucky to be able to enjoy nature. In comparison, many people with health conditions, who suffer through pain and illness, don’t always get these same opportunities.” Wyatt first learnt about RA from a friend who had the condition. As he learned more, he discovered more people with RA and the different affects it can have. ®
For details and a free info pack with DVD visit -
“It is a debilitating disease that hasn’t received the right level of attention in the community. Unlike heart disease, cancer or AIDS for instance, RA is not very widely known. I know Arthritis NSW is working hard to help the arthritis community, but resources are limited and the more people that help, the greater the impact we have to help this community.” Wyatt has a very grueling training schedule. Apart from the distance, there are other obstacles he also needs
32
ARTHRITIS MATTERS / WINTER 2012
to prepare for, like overcoming the low temperature of the Channel. To train for this, Wyatt will be travelling to Melbourne and Tasmania to practice in cooler waters. “Apart from pool training of up to 40km a week, I also do long ocean swims up to 6-8hrs each, covering up to 25km a swim. The water in the Channel is 16 degrees [Celsius] on average in the summer, which is when people attempt the swim. The beach in Sydney in winter averages 18 [degrees Celsius], so to be able to endure the colder water I’m finding colder waters to train.”
To get involved:
1
. Help Wyatt reach his fundraising target of $50,000, by visiting our website www.arthritisnsw.org.au
2 3 4 5 6
. Spread the word and ask your family/friends to donate . Be a part of the fundraising team and set yourself your own target . Donate prizes that can be used for a fundraising event
. Like us on Facebook, Twitter, (website) and pass the links onto others . Tell as many people as you know about this challenge and get them involved.
+
Wyatt will be holding a special cocktail fundraising event on the 11th July 2012 at City Tattersall Club. Tickets are $65. To purchase some tickets, please contact Rob Novotny on 1800 011 041. 33
HEALTH & FITNESS
ARTHRITIS MATTERS / WINTER 2012
Timetable for Term 3, 2012 Arthritis NSW coordinates a number of warm water exercise and Tai Chi, classes at various locations across Sydney. Term 3 will commence Monday 16 July 2012.
THE ORIGINAL
Warm Water exercise Venue
Day
Times
Mowll Village Retirement Village – Castle Hill
Monday
2.30pm
Tuesday
1.30pm, 2.30pm
Thursday
1.15pm, 2.15pm
Karonga School - Epping
Saturday
8.00am
Royal Prince Alfred Hospital – Camperdown
Monday
5.00pm, 6.00pm
St Lukes Hospital – Potts Point
Wednesday
12.30pm
Saturday
9.00am, 10.00am
Canterbury Hospital - Campsie
Wednesday
1.30pm, 2.30pm
Lane Cove Physio
Thursday
5.00pm
Venue
Day
Times
Salvation Army Church Hall - Hurstville
Saturday
9.00am
Tai Chi Please contact Melissa at Arthritis NSW on 1800 011 041 for more details or to attend a class. Please contact your support group or branch for classes in your area.
Sudoko Solutions (from page 21)
Area in Focus: Gosford Gosford support group runs warm water classes on Mondays and Thursdays from 10am at Gosford Hydrotherapy Pool. Please contact Noreen on 02 4323 6707 for further information.
Relieve Pain and be Able to Do More Let Dr Lam teach you his proven Tai Chi for Arthritis program in the comfort of your own home. He will guide you step-by-step as though you are in his class. Buy your “Tai Chi for Arthritis - 12 lessons” DVD $35.95 At Arthritis NSW (www.arthritisnsw.org.au) Phone 1800 011 041
34
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