For people with rheumatoid
arthritis, exercise can be hugely beneficial for relieving pain and joint stiffness.
Exercising and stretching can be particularly helpful during a flare.
People with RA who exercise
may find that they have less pain that those who do not. Exercise can reduce
painful symptoms, improve joint function and flexibility, increase range of
motion, and boost mood.
It is best to seek medical
advice before starting any exercise program and to work with a doctor and a
physical therapist to develop a tailored exercise plan.
The following types of
exercise may help relieve the pain, joint stiffness, and other symptoms that RA
can cause:
1. Stretching
Stretching can help improve
flexibility, reduce stiffness, and increase range of motion. Stretching daily,
ideally in the morning, is important for relieving RA symptoms.
The ideal stretching routine
will be different for each person and will depend on which joints are affected
and what symptoms occur. However, stretches often involve slowly and gently
moving the joints of the knees, hands, and elbows.
A typical stretching
routine may consist of:
-
Warming up by walking in place or
pumping the arms while sitting or standing for 3–5 minutes.
-
Holding each stretch for 10–20 seconds
before releasing it.
-
Repeating each stretch 2–3 times. Using
a yoga strap may help people maintain proper form while stretching.
Many people will find it
beneficial to work with a physical therapist who understands RA to learn the
correct way to perform the stretches that meet their personal needs.
2. Walking
Walking is a
low-impact form of exercise that can help with aerobic conditioning, heart and
joint health, and mood.
It is
essential to wear proper shoes and stay hydrated, even if the walking is not
strenuous. It is often sensible to walk slowly initially and then increase the
pace when possible.
3. Flowing
movements, such as tai chi and yoga
Both tai chi
and yoga combine deep breathing, flowing movements, gentle poses, and
meditation. They increase flexibility, balance, and range of motion while also
reducing stress.
It is
possible to buy DVDs of tai chi or yoga workouts that are specifically for
people with RA.
4. Pilates
Pilates is a
low-impact activity that stabilizes the joints and strengthens the muscles
around them. People new to Pilates should begin with a routine that uses a mat
rather than a machine to build muscle strength safely.
5. Water
exercises
Water helps
support body weight, which means that water exercises do not impact heavily on
the joints.
Swimming,
water aerobics, and other gentle water exercises can increase flexibility,
range of motion, strength, and aerobic conditioning. They can also reduce joint
stress and stiffness.
6. Cycling
As RA
increases the risk of cardiovascular disease, it is vital to keep the heart as
healthy as possible. Riding a stationary bike can be a safe way to get the
joints moving and improve cardiovascular fitness.
In addition
to improving aerobic conditioning, cycling can reduce stiffness, increase range
of motion and leg strength, and build endurance.
7. Strength
training
Strengthening
the muscles around the affected joints can help increase strength while
reducing pain and other RA symptoms.
Using a
resistance band is one of the best ways to challenge the body and build muscle
over time. A physical therapist who works with people with RA should be able to
offer guidance on suitable exercises.
8. Hand
exercises
RA can
sometimes lead to limited use of the hands. Bending the wrists up and down,
slowly curling the fingers, spreading the fingers wide on a table, and
squeezing a stress ball can all help increase strength and flexibility in the
hands.
9. Gardening
As well as
being a form of exercise, gardening offers the benefit of improving mood.
People should be gentle with their body, work slowly, and avoid overstraining
the muscles and joints.
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Shenyang Pusman Medical Equipment Co., Ltd. was established in 2006. It is a
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