Rheumatoid arthritis exercise – gently does it!
Rheumatoid arthritis exercise is one of the most beneficial things you can do for yourself. It not only improves the strength of your joints and bones, but it can improve flexibility, reduce pain, build muscle strength and help give you a sense of being in control of your life. Exercise will also help maintain a healthy weight which will further help your joints. But how can you even consider exercising when you’re suffering with rheumatoid arthritis? Exercise can be uncomfortable to begin with, but after a bit of repetition, it becomes easier and even pleasurable (trust me on this!)
How can mere exercise do so much? Exercising can create hormone-like substances in your body called endorphins which can generate a feeling of well being (ever heard of runner’s high?) Endorphins are also natural pain killers which needs no further explanation. Of course this will take a little while to achieve for an arthritis sufferer, but is well worth it if you persevere.
Joints need muscles to support them, this is particularly important when dealing with rheumatoid arthritis. Exercise keeps the supporting muscles strong which increases the strength of your entire body. Movement becomes easier and less painful.
How to start doing rheumatoid arthritis exercise safely?
Of course rheumatoid arthritis exercise needs to be started slowly. If you have been immobile for a long time, start with simple stretching. Stretch each group of muscles for 10 seconds building up to 30 seconds over a few weeks. You may experience muscle cramps when you stretch, if possible hold the stretch and the cramps will fade. It may be a good idea to walk around slowly for a bit before starting to stretch as warm muscles respond better to stretching.
Speaking of walking, it is unquestionably one of the best rheumatoid arthritis exercises that you can do. Walk slowly at first building up speed gradually as it becomes comfortable to do so. Walking is considered an aerobic exercise, meaning “with air”. It will condition your body, elevate your mood and help build your fitness level too. Aim for 20–30 minutes per day. For those suffering knee pain, swimming is a good substitute.
Bone thinning can happen to people who take steroid medication for their rheumatoid arthritis. Exercise, especially walking, helps to strengthen bones and offset the wasting caused by medication. This will significantly lower your risk of osteoporosis. Swimming unfortunately does not have the same bone strengthening effect.
Resistance training can also be added to your rheumatoid arthritis exercise routine. This is ideal for people who find walking or moving around difficult. Resistance involves working the muscles against some form of resistance, such as a wall. This can either be done with weights or by using your own body weight. Although resistance training does not increase aerobic fitness, it helps to strengthen muscles and bones so is an ideal exercise to combine with swimming.
What should you avoid with rheumatoid arthritis? Exercise that involves lifting heavy weights and repetitive jarring types of movements like jogging may cause injury unless you’re used to doing it. Your body will soon let you know if a particular exercise is not suitable for you. Also if one particular joint or joints feel inflamed at any time, give them a rest and allow them to recuperate.
So as you can see, even though you may have rheumatoid arthritis, exercise can vastly improve your quality of life and even add extra years to your lifespan. Stay with the safe ones like walking and swimming, combining these with some resistance training and stretching. Your body will thank you for it! More information can be found at The Arthritis Foundation at www.arthritis.org.
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