November 12, 2022

1400H - 1500H
Via Zoom

Empowerment
objective - for
laypeople to have an
Arthritis and understanding of the
Exercises fundamentals and
generalities of
ARTHRITIS and
importance of
EXERCISES in their
health management.
 Empowerment
objective - for ROJoson PEP Talk
laypeople to have an
I have a Patient
Arthritis and understanding of the Empowerment
Exercises fundamentals and Program in which I
generalities of like to empower the
ARTHRITIS and lay people or
importance of patients to take
control in the
EXERCISES in their
management of
health management. their health.
 There are 3 courses
in the PEP Talk.
I completed the Core
Course on October 9,
2021.
 From October 23,
2021 onwards, I have
been tackling Health
Disorder and Health
Issue Courses. This
may take 3 years or
longer.
 My PEP TALK today
Empowerment is entitled:
objective - for ARTHRITIS and
laypeople to have an EXERCISES (with
Arthritis and understanding of the focus on
Exercises fundamentals and degenerative
arthritis or
generalities of
osteoarthritis).
ARTHRITIS and
importance of
EXERCISES in their
health management.
 “rayuma” vs “arthritis”?
“Rayuma” is rheumatism in English.
Arthritis and It is an encompassing term that is commonly
Exercises used to refer to any pain in the joints, muscles
and fibrous tissues. It is a non-specific term.
Nowadays, physicians tend not to use the word
“rheumatism” anymore. They use more specific
terms.
• Joint problem or mainly joint problem – Combinations of
arthritis problems
• Muscle problem or mainly muscle problem – Myofascial pain
myalgia Fibromayalgia
• Fibrous problem – fibrositis Etc.
 Arthritis has many kinds.
Two most popular kinds:
Arthritis and • Rheumatoid arthritis (due to auto-immune My PEP TALK today
Exercises disease) will be limited to
• Osteoarthritis (due to wear and tear over time) degenerative
arthritis or
osteoarthritis.
Osteoarthritis = degenerative arthritis
a chronic disorder that damages the cartilage and
tissues surrounding a joint
 All of us want to live as long as we can.
Humans may be able
It is unrealistic to say we want to live forever
Arthritis and to live for between
because that is not possible.
120 and 150 years,
Exercises There is an end to our life span. but no longer than
The longest lifespan will probably be not more this "absolute limit"
than 150 years old. on human life span, a
new study – 2022

The present record holder is: Jeanne https://

Calment – French woman, 122 years 164 days www.nature.com/
articles/d41586-022-
Jeanne 1875 1997 122 years, Arles, 00070-1
Calment 164 days France
 Currently (2022), the life expectancy https://
(average life span) www.macrotrends.ne
Arthritis and t/countries/WLD/
of people world/life-
Exercises
expectancy
all over the world = 72.98 years = 73
in the Philippines (Filipinos) = 71.53 years = 72
 If you have an intentional living plan,
So, try not to die before
Intentional Living Plan (ILP) is a plan you make targeting a 70 / 71 / 72 years old.
Arthritis and certain number of years in which you write down things you
intend or want to accomplish on your graduation day (last Try to live up to 70 / 71 /
Exercises day of your targeted year) which will make you feel you 72 years old and
have lived your life to the fullest; you have lived a accomplish your
meaningful life; and you are contented and ready to die a missions in life.
happy death. [Assumption and reality: all of us will die one
day.]  SO, you don’t die a
premature death!

People might say you did

Target 70 / 71 / 72 years first.
not take good care of
As 71.53 years is the average lifespan in the your health if you die
Philippines (Filipinos) prematurely!
 So, take good care of your health to target at least
So, try not to die before
70 / 71 / 72 years old. 70 / 71 / 72 years old.
Arthritis and As 71.53 years is the average lifespan in the
Exercises Try to live up to 70 / 71 /
Philippines (Filipinos)
72 years old and
accomplish your
missions in life.

SO, you don’t die a

HOW? premature death!

People might say you did

not take good care of
your health if you die
prematurely!
 How to take good care of your health to target at
least 70 / 71 / 72 years old lifespan
Arthritis and
Exercises • Healthy lifestyle
• Patient empowerment program – self-
empowerment program in health
 A healthy lifestyle or living simply means
doing things that give you a greater
Arthritis and
chance of achieving optimum health year NOTE:
Exercises
in and year out and in the end, attaining There are 2 general
your goal of staying alive and not crippled goals of all human
beings – STAYING
as long as possible.
ALIVE AND NOT
CRIPPLED as long as
possible.
 As one aims to STAY ALIVE as long as
possible, one should also aim NOT TO BE
Arthritis and
CRIPPLED as long as possible. NOTE:
Exercises
There are 2 general
goals of all human
Which do you wish and want? beings – STAYING
• STAYING ALIVE BUT CRIPPLED ALIVE AND NOT
CRIPPLED as long as
• STAYING ALIVE AND NOT CRIPPLED possible.
 CRIPPLED PERSON – a person who is
unable to move or walk in the usual way
Arthritis and
because of an injury or illness. NOTE:
Exercises
There are 2 general
Which do you wish and want? goals of all human
beings – STAYING
• STAYING ALIVE BUT CRIPPLED ALIVE AND NOT
• STAYING ALIVE AND NOT CRIPPLED CRIPPLED as long as
possible.
 CRIPPLED PERSON – a person who is
unable to move or walk in the usual way
Arthritis and
because of an injury or illness. Osteoarthritis or
Exercises
degenerative
CRIPPLING MEDICAL CONDITIONS OR arthritis
DISEASES
• NON-AVOIDABLE / NON-PREVENTABLE Avoidable /
preventable
• AVOIDABLE / PREVENTABLE Non-avoidable but
• NON-AVOIDABLE but can be delayed can be delayed
 CRIPPLED PERSON – a person who is ROJoson PEP Talk
unable to move or walk in the usual way
Arthritis and
because of an injury or illness. Arthritis and
Exercises
Exercises
CRIPPLING MEDICAL CONDITIONS OR
DISEASES Strategies and
• NON-AVOIDABLE / NON-PREVENTABLE tactics to NOT BE
CRIPPLED FROM
• AVOIDABLE / PREVENTABLE DEGENERATIVE
ARTHRITIS as long
• NON-AVOIDABLE but can be delayed
as possible.
 Arthritis means inflammation or swelling of one ROJoson PEP Talk
or more joints.
Arthritis and It describes more than 100 conditions that affect
Exercises the joints, tissues around the joint, and other Arthritis and
connective tissues. Exercises
Specific symptoms vary depending on the type of
arthritis, but usually include joint pain and Strategies and
tactics to NOT BE
stiffness.
CRIPPLED FROM
DEGENERATIVE
ARTHRITIS as long
as possible.
 As mentioned, there are so many types of ROJoson PEP Talk
ARTHRITIS.
Arthritis and We will focus on OSTEOARTHRITIS (OA).
Exercises Arthritis and
Osteoarthritis (OA) is the most common form of
arthritis.
Exercises
Some people call it DEGENERATIVE joint disease
or “wear and tear” arthritis. Strategies and
tactics to NOT BE
CRIPPLED FROM
DEGENERATIVE
ARTHRITIS as long
as possible.
 With OA, the cartilage within a joint begins to ROJoson PEP Talk
break down and the underlying bone begins to
Arthritis and change. These changes usually develop slowly
Exercises and get worse over time. Arthritis and
Exercises
OA can cause pain, stiffness, and swelling.

In some cases it also causes reduced function and Strategies and

disability; some people are no longer able to do tactics to NOT BE
daily tasks or work. (CRIPPLED) CRIPPLED FROM
DEGENERATIVE
ARTHRITIS as long
as possible.
 What are the signs and symptoms of OA? ROJoson PEP Talk
• Pain or aching
Arthritis and • Stiffness especially after a period of not
Exercises moving or in the morning or after sitting for a Arthritis and
long time. Exercises
• Muscle weakness around the arthritic joint,
especially for arthritis in the knee
• Decreased range of motion (or flexibility) Strategies and
• Swelling tactics to NOT BE
• Cracking and creaking CRIPPLED FROM
• Deformed joints: As osteoarthritis progresses, DEGENERATIVE
joints may begin to look crooked or ARTHRITIS as long
misshapen. as possible.
 What causes OA? ROJoson PEP Talk

Arthritis and OA is caused by damage or breakdown of joint

Exercises cartilage between bones. Arthritis and
Exercises

Strategies and
tactics to NOT BE
CRIPPLED FROM
DEGENERATIVE
ARTHRITIS as long
as possible.
 What are the risk factors for OA? ROJoson PEP Talk
• Joint injury or overuse—Injury or overuse, such as knee
bending and repetitive stress on a joint, can damage a
Arthritis and joint and increase the risk of OA in that joint.
Exercises • Age—The risk of developing OA increases with age. Arthritis and
• Obesity—Extra weight puts more stress on joints,
Exercises
particularly weight-bearing joints like the hips and
knees. This stress increases the risk of OA in that joint.
Obesity may also have metabolic effects that increase Strategies and
the risk of OA. tactics to NOT BE
• Genetics—People who have family members with OA
are more likely to develop OA.
CRIPPLED FROM
DEGENERATIVE
ARTHRITIS as long
as possible.
 ROJoson PEP Talk

Arthritis and
Exercises Arthritis and
Exercises

Strategies and
tactics to NOT BE
CRIPPLED FROM
DEGENERATIVE
ARTHRITIS as long
as possible.
 How is OA treated? ROJoson PEP Talk
There is no cure for OA, so doctors usually treat
Arthritis and OA symptoms with a combination of therapies,
Exercises which may include the following: Arthritis and
• Increasing physical activity Exercises
• Physical therapy with muscle strengthening
exercises
• Weight loss Strategies and
• Medications, including over-the-counter pain tactics to NOT BE
relievers and prescription drugs CRIPPLED FROM
• Supportive devices such as crutches or canes DEGENERATIVE
• Surgery (if other treatment options have not ARTHRITIS as long
been effective) as possible.
 One should not rely too much on ROJoson PEP Talk
medications but rather on exercise for
Arthritis and control of osteoarthritis or degenerative
Exercises arthritis.  Arthritis and
Exercises

Strategies and
tactics to NOT BE
CRIPPLED FROM
DEGENERATIVE
ARTHRITIS as long
as possible.
 EXERCISE as a strategy and tactic to NOT BE ROJoson PEP Talk
CRIPPLED FROM OA / DEGENERATIVE ARTHRITIS
Arthritis and as long as possible
Exercises Arthritis and
Exercises
NOTE:
• Exercise can prevent or delay OA.
• Exercise can ease arthritis pain and Strategies and
stiffness. tactics to NOT BE
EXERCISES CRIPPLED FROM
DEGENERATIVE
ARTHRITIS as long
as possible.
 • Exercise can prevent or delay OA. ROJoson PEP Talk
• Exercise can ease arthritis pain and stiffness.
Arthritis and Not exercising weakens those supporting
Exercises muscles, creating more stress on your joints. Arthritis and
Not exercising leads to stiffness of tissues around Exercises
the joints.
Strategies and
Lack of exercise actually can make your joints tactics to NOT BE
even more painful and stiff (if there is pain and CRIPPLED FROM
stiffness already). DEGENERATIVE
That's because keeping your muscles and ARTHRITIS as long
surrounding tissue strong is crucial to as possible.
maintaining support for your bones.
 EXERCISES FOR ARTHRITIS ROJoson PEP Talk
• Range-of-motion exercises
Arthritis and • Strengthening exercises
Exercises • Aerobic exercises Arthritis and
• Other activities Exercises

Strategies and
tactics to NOT BE
CRIPPLED FROM
DEGENERATIVE
ARTHRITIS as long
as possible.
 EXERCISES FOR ARTHRITIS ROJoson PEP Talk

Arthritis and Range-of-motion exercises

Exercises Arthritis and
These exercises relieve stiffness and increase Exercises
your ability to move your joints through their full
range of motion.
Strategies and
These exercises might include movements such tactics to NOT BE
as raising your arms over your head or rolling CRIPPLED FROM
your shoulders forward and backward. DEGENERATIVE
ARTHRITIS as long
In most cases, these exercises can be done daily. as possible.
 EXERCISES FOR ARTHRITIS ROJoson PEP Talk

Arthritis and Strengthening exercises

Exercises Arthritis and
These exercises help you build strong muscles
that help support and protect your joints. Exercises

Weight training is an example of a strengthening Strategies and

exercise that can help you maintain or increase tactics to NOT BE
your muscle strength. CRIPPLED FROM
DEGENERATIVE
ARTHRITIS as long
as possible.
 EXERCISES FOR ARTHRITIS ROJoson PEP Talk

Arthritis and Aerobic exercise

Exercises Arthritis and
Aerobic or endurance exercises help with your
overall fitness. They can improve your Exercises
cardiovascular health, help you control your
weight and give you more stamina and energy. Strategy and tactic
to BE NOT CRIPPLED
Examples of low-impact aerobic exercises that FROM
are easier on your joints include walking, DEGENERATIVE
bicycling, swimming and using an elliptical ARTHRITIS as long
machine.  as possible.
 EXERCISES FOR ARTHRITIS ROJoson PEP Talk

Arthritis and Other activities

Exercises Arthritis and
Any movement, no matter how small, can help.
Daily activities such as mowing the lawn, raking Exercises
leaves and walking the dog count.
Strategies and
Body awareness exercises, such as gentle forms tactics to NOT BE
of yoga or tai chi, can also be done. CRIPPLED FROM
DEGENERATIVE
ARTHRITIS as long
as possible.
 What is a good EXERCISE PROGRAM for arthritis? ROJoson PEP Talk

Arthritis and There are a lot of different recommendations.

Exercises Arthritis and
I will give my personal recommendations based
Exercises
on my personal experience.

I will talk the talk and walk the talk. Strategies and
Note: I have been doing daily exercises since tactics to NOT BE
2015 (7 years – in 2022) against arthritis. CRIPPLED FROM
DEGENERATIVE
ARTHRITIS as long
as possible.
 ROJoson EXERCISE PROGRAM against arthritis ROJoson PEP Talk

Arthritis and Essentially,

Daily walking – at least 45 minutes per day – Arthritis and
Exercises
most of the time extended to 60 minutes in the
Exercises
morning and 45 minutes in the afternoon.

Stretching-flexing – at least 30 minutes per day – Strategies and

most of the time extended to 45 minutes or tactics to NOT BE
more. CRIPPLED FROM
DEGENERATIVE
Other activities (not regular) – swimming, ARTHRITIS as long
windsurfing, stand-up paddling, table tennis, etc. as possible.
 ROJoson EXERCISE PROGRAM for arthritis? ROJoson PEP Talk

Arthritis and
Exercises Arthritis and
Exercises

Strategies and
tactics to NOT BE
CRIPPLED FROM
DEGENERATIVE
ARTHRITIS as long
as possible.
 ROJoson EXERCISE PROGRAM against arthritis ROJoson PEP Talk
STRETCHING – FLEXING EXERCISES (ROJoson
Arthritis and Regimen)
Exercises • I use Stretching-Flexing Exercises daily mainly Arthritis and
to prevent or delay arthritis. Exercises
• Basically, the stretching-flexing exercises
Strategies and
simulate my sports in younger years – tennis tactics to NOT BE
and swimming (though I still swim every now CRIPPLED FROM
and then). DEGENERATIVE
ARTHRITIS as long
as possible.
 ROJoson EXERCISE PROGRAM against arthritis ROJoson PEP Talk
My stretching-flexing exercises simulate my
Arthritis and sports in younger years - SWIMMING
Exercises Arthritis and
Exercises

Strategies and
tactics to NOT BE
CRIPPLED FROM
DEGENERATIVE
ARTHRITIS as long
as possible.
 ROJoson EXERCISE PROGRAM against arthritis ROJoson PEP Talk
My stretching-flexing exercises simulate my
Arthritis and sports in younger years - TENNIS
Exercises Arthritis and
Exercises

Strategies and
tactics to NOT BE
CRIPPLED FROM
DEGENERATIVE
ARTHRITIS as long
as possible.
 ROJoson EXERCISE PROGRAM against arthritis ROJoson PEP Talk
STRETCHING – FLEXING EXERCISE (ROJoson Regimen)
Arthritis and • Simulated freestyle strokes with intermittent head
turning to sides – 150 x
Exercises • Simulated backstrokes with neck hyperextended – 50x Arthritis and
• Squat – 50x Exercises
• Side bending – 100x
• Forward bending -50x
• Side lunge – 50x Strategies and
• Front lunge – 50x tactics to NOT BE
• Simulated forehand swing (right and left – 50x per arm) CRIPPLED FROM
• Simulated backhand swing (right and left – 50x per arm) DEGENERATIVE
• Simulated serve (right and left – 50x per arm)
• Leg lifting – 50x ARTHRITIS as long
• Sit-up – 50x as possible.
• Others
 ROJoson EXERCISE PROGRAM against arthritis ROJoson PEP Talk
Front Lunge
Arthritis and
Exercises Arthritis and
Exercises

Strategies and
tactics to NOT BE
CRIPPLED FROM
DEGENERATIVE
ARTHRITIS as long
as possible.
 ROJoson EXERCISE PROGRAM against arthritis ROJoson PEP Talk
Side Lunge
Arthritis and
Exercises Arthritis and
Exercises

Strategies and
tactics to NOT BE
CRIPPLED FROM
DEGENERATIVE
ARTHRITIS as long
as possible.
 ROJoson EXERCISE PROGRAM against arthritis ROJoson PEP Talk
Bending – Forward and Side
Arthritis and
Exercises Arthritis and
Exercises

Strategies and
tactics to NOT BE
CRIPPLED FROM
DEGENERATIVE
ARTHRITIS as long
as possible.
 ROJoson EXERCISE PROGRAM against arthritis ROJoson PEP Talk
Squatting
Arthritis and
Exercises Arthritis and
Exercises

Strategies and
tactics to NOT BE
CRIPPLED FROM
DEGENERATIVE
ARTHRITIS as long
as possible.
 ROJoson EXERCISE PROGRAM against arthritis ROJoson PEP Talk
Leg Lifting
Arthritis and
Exercises Arthritis and
Exercises

Strategies and
tactics to NOT BE
CRIPPLED FROM
DEGENERATIVE
ARTHRITIS as long
as possible.
 ROJoson EXERCISE PROGRAM against arthritis ROJoson PEP Talk
Sit-ups
Arthritis and
Exercises Arthritis and
Exercises

Strategies and
tactics to NOT BE
CRIPPLED FROM
DEGENERATIVE
ARTHRITIS as long
as possible.
 ROJoson EXERCISE PROGRAM against arthritis ROJoson PEP Talk
Weight Carrying Exercises
Arthritis and
Exercises Arthritis and
Exercises

Strategies and
tactics to NOT BE
CRIPPLED FROM
DEGENERATIVE
ARTHRITIS as long
as possible.
 ROJoson EXERCISE PROGRAM against arthritis ROJoson PEP Talk
I also avoid sitting for a long period time which
Arthritis and usually causes back pain. 
Exercises I alternate my sitting with stand-up Arthritis and
computering.   Exercises

Strategies and
tactics to NOT BE
CRIPPLED FROM
DEGENERATIVE
ARTHRITIS as long
as possible.
 ROJoson EXERCISE PROGRAM against arthritis ROJoson PEP Talk
Other activities (occasional)
Arthritis and
Exercises Arthritis and
Exercises

Strategies and
tactics to NOT BE
CRIPPLED FROM
DEGENERATIVE
ARTHRITIS as long
as possible.
 ROJoson EXERCISE PROGRAM against arthritis ROJoson PEP Talk
Other activities (occasional)
Arthritis and
Exercises Arthritis and
Exercises

Strategies and
tactics to NOT BE
CRIPPLED FROM
DEGENERATIVE
ARTHRITIS as long
as possible.
 ROJoson EXERCISE PROGRAM against arthritis ROJoson PEP Talk
Other activities (occasional)
Arthritis and
Exercises Arthritis and
Exercises

Strategies and
tactics to NOT BE
CRIPPLED FROM
DEGENERATIVE
ARTHRITIS as long
as possible.
 ROJoson EXERCISE PROGRAM against arthritis ROJoson PEP Talk
Other activities (occasional)
Arthritis and
Exercises Arthritis and
Exercises

Strategies and
tactics to NOT BE
CRIPPLED FROM
DEGENERATIVE
ARTHRITIS as long
as possible.
 ROJoson EXERCISE PROGRAM against arthritis ROJoson PEP Talk
Benefits that I got from my exercises against
Arthritis and arthritis
Exercises Arthritis and
I am not crippled yet at age 73 going 74. Exercises
CRIPPLED PERSON – a person who is unable to Strategies and
move or walk in the usual way because of an tactics to NOT BE
injury or illness. CRIPPLED FROM
DEGENERATIVE
ARTHRITIS as long
as possible.
 ROJoson EXERCISE PROGRAM against arthritis ROJoson PEP Talk
Benefits that I got from my exercises against
Arthritis and arthritis
Exercises Arthritis and
I am still independently functional. Exercises

I am not completely hindered by pain and Strategies and

stiffness of arthritis yet. tactics to NOT BE
CRIPPLED FROM
Every now and then, have occasional pain and DEGENERATIVE
stiffness, but controlled with continual exercise. ARTHRITIS as long
(disappearing, if not, tolerable) as possible.
 ROJoson EXERCISE PROGRAM against arthritis ROJoson PEP Talk
Benefits that I got from my exercises against
Arthritis and arthritis
Exercises Arthritis and
I am trying to delay pain and stiffness of arthritis Exercises
caused by aging process.
Strategies and
The usual pain that I have at present (but tactics to NOT BE
controlled) CRIPPLED FROM
• Back pain (on and off) DEGENERATIVE
• Carpal tunnel syndrome (on and off) ARTHRITIS as long
• Right thumb arthritis (have to live with it) as possible.
• Left toe arthritis (have to live with it)
 ROJoson EXERCISE PROGRAM against arthritis ROJoson PEP Talk

Arthritis and
Exercises Arthritis and
Exercises

Strategies and
tactics to NOT BE
CRIPPLED FROM
DEGENERATIVE
ARTHRITIS as long
as possible.
 EXERCISE as a strategy and tactic to NOT BE ROJoson PEP Talk
CRIPPLED FROM OA / DEGENERATIVE ARTHRITIS Arthritis and
Arthritis and as long as possible
Exercises
Exercises
Summary
NOTE:
Take Away
• Exercise can prevent or delay OA.
• Exercise can ease arthritis pain and Strategies and
stiffness. tactics to NOT BE
EXERCISES CRIPPLED FROM
DEGENERATIVE
ARTHRITIS as long
as possible.
 EXERCISE as a strategy and tactic to BE NOT ROJoson PEP Talk
CRIPPLED FROM OA / DEGENERATIVE ARTHRITIS
Arthritis and as long as possible Summary
Exercises Take Away
• I have shared ROJoson Exercise Program
against arthritis.
• I have shown you the benefits.
• I enjoin all of you to do the same
program or your own program to
prevent and avoid arthritis so that you
can live long without being crippled.
 Be always in touch with reliable medical Take Away in
information on PREVENTION OF relation to
Arthritis and OSTEOARTHRITIS. Patient
Exercises Knowledge is power; it gives power. Empowerment

Use the 4Ks of Patient Empowerment:

Kaalaman, Kakayanan, Karapatan and
Kapangyarihan
to gain greater control over decisions in
cultivating EXERCISES as a HEALTH HABIT
against ARTHRITIS.
 Empowerment
objective - for
laypeople to have an
Arthritis and understanding of the
Exercises fundamentals and
generalities of
ARTHRITIS and
importance of
EXERCISES in their
health management.