What are some tips on exercising with rheumatoid arthritis? Exercising with rheumatoid arthritis can help manage symptoms, improve joint flexibility, and maintain overall health and well-being. However, it’s important to approach exercise with caution and consider certain tips to ensure a safe and effective routine. Here are some tips for exercising with rheumatoid arthritis:
Consult your Healthcare Provider
Before starting any exercise program, consult your healthcare provider or a physical therapist who can provide guidance tailored to your specific condition and needs.
Start Slow and Progress Gradually
Begin with low-impact exercises and gradually increase the intensity and duration over time. This allows your body to adapt and minimize the risk of injury or excessive strain on your joints.
Warm-Up and Cool Down
Always warm up your body with gentle movements and stretches before exercising. This helps increase blood flow to the muscles and joints and reduces the risk of injury. Cooling down with light stretches after exercise can help prevent stiffness.
Choose Low-Impact Exercises
Opt for exercises that put less stress on your joints, such as swimming, water aerobics, cycling, elliptical training, or tai chi. These activities are gentle on the joints while providing cardiovascular benefits and improving strength and flexibility.
Strength Training
Include strength training exercises in your routine to build muscle strength and support your joints. Use light weights or resistance bands (aff link) and focus on a full range of motion. Avoid exercises that cause joint pain or discomfort.
Practice Range-of-Motion Exercises
Keep your joints flexible by doing range-of-motion exercises regularly. This can help maintain joint function and reduce stiffness.
Balance Exercises
Incorporate balance exercises into your routine to improve stability and reduce the risk of falls. Tai Chi and yoga (aff link) can be particularly beneficial for balance and flexibility.
Modify Exercises
Don’t be afraid to modify exercises to suit your needs. For example, if you find it challenging to walk long distances, try breaking it into shorter sessions throughout the day.
Use Proper Techniques
When exercising, maintain proper form to reduce the risk of injury and strain on your joints. Consider working with a physical therapist to learn correct techniques and develop a safe exercise program.
Pace Yourself
Don’t overdo it. Start slowly and gradually increase the intensity and duration of your workouts as you build strength and stamina. Overdoing it can exacerbate joint pain, but being too sedentary can lead to stiffness and decreased muscle strength. Pace yourself and take breaks when needed.
Consider a Physical Therapist
Working with a physical therapist who has experience with rheumatoid arthritis can be beneficial. They can design a personalized exercise program tailored to your specific needs and guide you in proper techniques.
Avoid High-Impact and Repetitive Activities
Steer clear of activities that involve jumping, running, or repetitive motions, as they can put excessive strain on your joints.
Choose the Right Time
Some people with RA find that their symptoms are more manageable at certain times of the day. Pick a time when you feel least fatigued and stiff to exercise.
Choose the Right Time
Some people with RA find that their symptoms are more manageable at certain times of the day. Pick a time when you feel least fatigued and stiff to exercise.
Joint-Friendly Exercises
Consider exercises that target specific joints affected by rheumatoid arthritis. For example, hand exercises, wrist curls, or ankle rotations can help improve joint mobility and reduce stiffness in those areas.
Always Listen to Your Body
Pay attention to your body’s signals and adjust your exercise routine accordingly. If an exercise causes pain or discomfort, modify it or try a different activity. It’s important to find the right balance between challenging yourself and avoiding excessive strain.
Use Assistive Devices
If necessary, use assistive devices such as braces, splints, or orthotics to support your joints during exercise and reduce pain.
Stay Hydrated
Drink plenty of water before, during, and after exercise to stay properly hydrated. This helps maintain joint lubrication and prevents muscle cramps.
Rest and Recover
Allow your body sufficient time to rest and recover between exercise sessions. This helps prevent overuse injuries and gives your joints time to heal and regenerate.
Remember, everyone’s experience with rheumatoid arthritis is unique, so it’s important to work with your healthcare provider to develop an exercise plan that suits your specific needs and abilities.
