MightyMitts
12 week Program & Arthritis
The MightyMitts 12-Week Exercise Programme: A Scientifically Grounded Approach to Arthritis Management
The MightyMitts 12-week exercise programme is a meticulously crafted plan
grounded in years of scientific research and designed to deliver tangible improvements in strength, mobility, and functional capacity for individuals with arthritis.
Developed in collaboration with a range of healthcare professionals, including clinical exercise physiologists, physiotherapists, clinical personal trainers and dieticians our program covers everything you need on your journey to better health with safe, effective and progressive exercises supported by user friendly tools and a nutrition guide to help you fuel your body right.
Developed in collaboration with a range of healthcare professionals, including clinical exercise physiologists, physiotherapists, clinical personal trainers and dieticians our program covers everything you need on your journey to better health with safe, effective and progressive exercises supported by user friendly tools and a nutrition guide to help you fuel your body right.
Scientific Foundation and Evidence-Based Practice
The MightyMitts exercise programme is rooted in the latest scientific evidence and best practices in exercise science for arthritis management. It incorporates a variety of exercises that have been scientifically proven to:
Reduce pain and stiffness:
Targeted exercises can help alleviate pain and stiffness associated with arthritis. (Source: Østerås, N., Rannestad, T., & Stubhaug, A. (2010). Hand exercises for patients with hand osteoarthritis: a systematic review. Hand Therapy, 15(4), 92–102.)
Improve joint function:
Exercises that focus on range of motion and flexibility can enhance joint mobility and reduce limitations. (Source: Kjeken, I., Olsen, M. F., Mengshoel, A. M., et al. (2019). Exercise therapy for hand osteoarthritis: a systematic review. Hand Therapy, 24(1), 3–15.)
Increase muscle strength and endurance:
Strengthening the muscles around affected joints provides better support and stability, reducing pain and improving functional capacity. (Source: Hughes, J. M., Dionne, C. E., Frost, M. L., et al. (2018). Association of muscle strength with bone mineral density at different skeletal sites in men and women: The Canadian Multicentre Osteoporosis Study (CaMos). Journal of Bone and Mineral Research, 33(12), 2174–2181.)
Key Features of the Evidence-Based, Expert-Guided Programme
This programme is carefully designed to improve your balance, strength, and mobility
Joint-Friendly Exercises:
The programme prioritises low-impact exercises and modifications to protect joints and minimize pain during workouts. We’ve added an extra thick yoga mat for comfort and to reduce pressure on your joints during exercise.
Targeted Strength Training:
Focuses on strengthening muscles around commonly affected joints, such as the hands, wrists, knees, and hips.
Flexibility and Range of Motion:
Includes exercises designed to improve joint flexibility and range of motion, reducing stiffness and enhancing mobility.
Balance Enhancement:
Incorporates balance exercises to improve stability and coordination, reducing the risk of falls, which can be particularly concerning for individuals with arthritis.
Progressive Overload:
The programme is designed with a gradual progression, starting with lighter exercises and gradually increasing the intensity and challenge over time, ensuring continual improvement without overexerting the joints.
Expert Guidance:
Developed by clinical exercise physiologists, physiotherapists, and clinical personal trainers with expertise in arthritis management. The exercises are demonstrated clearly and provide you with a structured plan over 12 weeks. Covers everything you need on your journey to better health with safe, effective and progressive exercises supported by user friendly tool
Instructional Videos
The Mighty Mitts Health Kit also includes guidance on how to nourish and support your joints:
Nutrition Guide:
This comprehensive guide is your trusted resource for understanding the vital role nutrients and dietary strategies that support joint health and can help manage arthritis symptoms. It offers guidance on:
Anti-Inflammatory Foods:
Learn about foods that can help reduce inflammation in the body, such as fruits, vegetables, fatty fish, and nuts.
Weight Management:
Discover how maintaining a healthy weight can reduce stress on your joints and improve mobility.
Essential Nutrients:
Get information on key nutrients that support joint health, including vitamin D, omega-3 fatty acids, and antioxidants.
Practical Tips:
Find helpful advice on portion control, healthy food swaps, and meal planning to make nutritious eating a sustainable part of your life.
Recipe Book:
This collection features a variety of delicious and nutritious recipes that are easy to prepare and specifically tailored to support your joint health goals. It includes recipes that are:
Joint-Friendly:
anti-inflammatory ingredients and nutrients.
Delicious and Easy:
Enjoy flavorful meals that are simple to prepare, even if you're not a seasoned cook.
Balanced and Satisfying:
Enjoy a variety of meals that provide a balanced in
Tools to Empower Your Health Journey:
This comprehensive set provides exceptional value and includes everything you need to build grip strength, improve balance, and enhance mobility from the comfort of your own home.
You'll find hand grip strengtheners, a dynamometer to track your progress, resistance bands, a strength tube set for added challenge, a yoga mat for comfort, and a stainless steel water bottle to stay hydrated.
You'll find hand grip strengtheners, a dynamometer to track your progress, resistance bands, a strength tube set for added challenge, a yoga mat for comfort, and a stainless steel water bottle to stay hydrated.
Making TOMORROW BETTER than today. REAL PEOPLE. REAL RESULTS.
By combining the informative 12 Week Programme, Nutrition Guide with the inspiring Recipe Book the MightyMitts Health Kit, will help you develop a comprehensive approach to reducing pain and stiffness, and improving your quality of life.
Sources:
Cadore, E. L., Gomes-Marcondes, M. C., Pardono, E., et al. (2014). Effects of different exercise interventions on risk of falls, gait ability, and balance in physically frail older adults: a systematic review. The Journals of Gerontology: Series A, 69(10), 1317–1325.
Hughes, J. M., Dionne, C. E., Frost, M. L., et al. (2018). Association of muscle strength with bone mineral density at different skeletal sites in men and women: The Canadian Multicentre Osteoporosis Study (CaMos). Journal of Bone and Mineral Research, 33(12), 2174–2181.
Kjeken, I., Olsen, M. F., Mengshoel, A. M., et al. (2019). Exercise therapy for hand osteoarthritis: a systematic review. Hand Therapy, 24(1), 3–15.
Hughes, J. M., Dionne, C. E., Frost, M. L., et al. (2018). Association of muscle strength with bone mineral density at different skeletal sites in men and women: The Canadian Multicentre Osteoporosis Study (CaMos). Journal of Bone and Mineral Research, 33(12), 2174–2181.
Kjeken, I., Olsen, M. F., Mengshoel, A. M., et al. (2019). Exercise therapy for hand osteoarthritis: a systematic review. Hand Therapy, 24(1), 3–15.
Liu, C.-J., & Latham, N. K. (2009). Progressive resistance strength training for improving physical function in older adults. Cochrane Database of Systematic1 Reviews, (3), CD002759.
Østerås, N., Rannestad, T., & Stubhaug, A. (2010). Hand exercises for patients with hand osteoarthritis: a systematic review. Hand Therapy, 15(4), 92–102.
Pahor, M., Guralnik, J. M., Manini, T. M., et al. (2014). Effect of structured physical activity on prevention of major mobility disability in older adults: the LIFE study randomized clinical trial. JAMA, 311(23), 2387–2396.
Østerås, N., Rannestad, T., & Stubhaug, A. (2010). Hand exercises for patients with hand osteoarthritis: a systematic review. Hand Therapy, 15(4), 92–102.
Pahor, M., Guralnik, J. M., Manini, T. M., et al. (2014). Effect of structured physical activity on prevention of major mobility disability in older adults: the LIFE study randomized clinical trial. JAMA, 311(23), 2387–2396.