Aerobic exercise - such as swimming, using cardio machines in the gym, or simply for a quick walk - not only possible when you have rheumatoid arthritis, is good for you too. It's great for your heart and lungs, and also:
"I highly encourage all my patients to Do some exercise ", says Physiotherapist Jan Richardson, PT, PhD, OCS, an emeritus professor of Duke University School of Medicine.
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Physiotherapist Kathleen Wasowski, DPT, OCS, people define specific goals rather than general.
"Decide what you want to be able to do, how long and how often," says Weowski, what practices in the hospital and stanford clinics in Palo Alto, CA. "Start with something that you can do consistently and build your success."
For example, if you want to point to a 15 minute lunch walk three times a week, but you have not worked out for some time, start with a 5-minute walk away. Then gradually work on top, adding another minute or 2 each week.
Weoowki also says you can split your exercise time into pieces instead of doing everything at once if you are feeling tired. Three 10-minute walks each can be as good as a single 30 minute walk.
Stick with low impact exercises and avoid those who put extra stress on their joints.
Stairs Mountaineer machines, for example, can really strive your knees. If you are in the gym, try a stationary bike or an elliptical trainer.
Aerobics of water is another excellent choice. The resistance of your body pushing against the water builds strength and balance, says Richardson. Like a bonus, just or no impact on your joints, since the water supports your body weight.
She also recommends that Tai Chi: "Studies show that very controlled movements are very good for RA, and that people with RA tend to stay with it for a long time." There may be classes near You in a community center or your local chapter of the Arthritis Foundation.
Remember, choose something you like. That way, you'll want to do this.
Exercise with a friend to make it more fun. You can encourage each other to stay with him. You can find a training friend in a RA support group.
When you fit with a friend or do an exercise class, do not compare to anyone. Focus on how you feel, not what the person at your side can do. Are you closer to your personal goal? Have you improved compared to what you did earlier this week?
If you do not feel your best, fine too. Staying is a victory. Ask the instructor to show how to modify the training to suit better. For example, if your knees bother you, your instructor can have ways to change the training so you use your knees less.
If you have a flare, you can tell yourself that exercise will only get worse. This is not always true, says Richardson. It can help you feel better if you are having a slight flare.
Water exercises are especially good, since they are kind, he says.
But you know your body better. "If you have a horrible day, do less," says Woowski. Some days the best thing is rest.
Even during the flames, if you can not do aerobic exercises, you should try simple scope exercises. For example, open and close your fists or bend and straighten your knees. Talk to a physiotherapist to learn about motion breadth exercises that can help you.
But if you feel pain in the joints, you may be going a lot, or you may need to work on your technique. Stop this particular exercise and talk to your physiotherapist or a personal trainer to learn how to fix your form.
Listen to your body. "The pain can be your friend," says Richardson. "Tell him when you're exaggerating."
