Tips for Exercising with Rheumatoid Arthritis
If you live with rheumatoid arthritis (RA), your doctor may have recommended you start an exercise program.
The thought of committing to an exercise routine can be overwhelming, especially if you are in pain and have little experience with workout routines.
However, scientific research shows that RA patients who exercised regularly experienced significant symptom relief, including reduced pain, improved joint function, preserved muscle mass, and reduced the risk of cardiovascular episodes. The following are Tips for Exercising with Rheumatoid Arthritis presented by Altus Biologics.
Watch the Video: Tips for Exercising with Rheumatoid Arthritis
Benefits of Exercising in Rheumatoid Arthritis Patients
A proper exercise routine can help improve your overall health and fitness level without hurting your joints.
The cartilage in our joints requires movement to absorb nutrients and remove waste, making physical activity an essential part of your disease management.
Regular, moderate low-impact exercise provides a host of benefits, including:
- Reducing joint pain and stiffness
- Increasing joint range of motion
- Strengthening muscles, ligaments, and cartilage in the joints
- Helping maintain bone strength and density
- Improving balance
- Providing more energy to get through the day
- Helping control weight
- Improving quality of sleep
- Raising self-esteem and improving sense of well-being
- Helping reduce and manage stress
- Reduceing the risk of other chronic conditions, including cardiovascular disease
.
Getting Started
The following guidelines will help you start your exercise journey.
Speak to Your Healthcare Team
Don’t start an exercise program without first speaking to your doctor. Even if you have mild to moderate rheumatoid arthritis and feel your choice of workout is suited to your needs, it’s important that you speak to your doctor as they may have valuable insight that can help you get the maximum benefits from your workouts.
Make a Plan
The most challenging element of a successful exercise regime also happens to be the most crucial and its year-round consistency.
Most people struggle to maintain consistency with their exercise routines. It can be challenging for RA patients during disease flareups and adverse weather conditions.
That is why making a long-term plan for maintaining your workout routine is so important.
For instance, if your symptoms worsen with cold weather, plan to exercise indoors instead of going for a walk or swimming outdoors.
Make Exercise a Priority
Plan and prepare your day or week in advance to ensure your exercise time is not compromised. Remind yourself and others that exercising is a priority for you, and other things can wait.
Even if you are feeling fatigued or in pain, try to do some physical activity. Remember, exercise will help reduce your pain and joint stiffness.
Set Goals for Yourself
Goal setting is the quickest path to success. While it’s important to have far-reaching goals, to achieve them, and keep yourself motivated throughout your journey, it’s also wise to set smaller goals to serve as stepping stones.
Your goals need to take your current fitness level and disease progression into account. For this reason, it’s advisable to work together with your doctor when setting your goals.
Do What You Enjoy
Creating a healthy habit like exercising takes time and dedication. However, the only way to successfully do it is to find joy and pleasure in your chosen activities.
It’s a good idea to experiment with different types of exercise. For example, if you find you don’t enjoy walking, maybe try some light dancing.
The point is to find an activity that you like and makes you feel excited and happy while doing it.
Best Types of Exercises for RA Patients
Any physical activity will provide ample benefits. Here are some ideas of low-impact exercises to get you inspired. Remember to always speak to your physician before you start any new exercise routine.
Water-Based Exercises
According to the CDC, swimming and water aerobics provide the most health benefits for rheumatoid arthritis patients.
Water-based exercise is known to decrease pain and improve the use of affected joints without worsening RA symptoms.
Tai Chi
Tai Chi is a traditional Chinese martial art. It combines slow, gentle, and controlled movements with mental focus. This type of exercise helps improve muscle function and balance while reducing stiffness, pain, and stress levels.
This activity does not require a lot of space or special equipment, so you can practice it at home if the weather is not suitable for outdoor activities.
Walking
Taking a stroll around your neighborhood is one of the most accessible and convenient forms of exercise.
Walking helps loosen your joints, reduce pain and enhance your mood. Aim to walk for 30 minutes a day. You can start by walking five or ten minutes a day and progressively increasing the length of your walks as your fitness levels, and symptoms improve.
If balance is an issue, try walking with a cane or walking pole to help stabilize yourself. Another option is to walk on a treadmill where you can hold on to the handrails.
Strength Training
One of the side effects of RA is weakened muscles, which can worsen joint pain. Building muscle strength can help decrease pain as stronger muscles provide better support, making daily activities more manageable.
The best way to get started is by joining a gym or working with a personal trainer or physiotherapist who can teach you how to lift weights safely.
If you have RA, you know that physical activity is an essential component of your disease management. Speak to your doctor about the best exercises for your fitness levels, and get moving!
