Arthritis-Friendly Workouts to Keep You Moving
Aerobic exercise -- like swimming, using cardio machines at the gym, or simply going for a brisk walk -- is not only possible when you have rheumatoid arthritis, it’s good for you, too. Aerobic exercise gets your heart rate up. It's great for your heart and lungs, and it also:
- Helps you move better
- Makes everyday activities easier
- Lifts your mood
- May lower joint pain
- Boosts bone density
“I highly encourage all my patients to do some form of exercise," says physical therapist Jan Richardson, PT, PhD, OCS. She’s an emeritus professor at Duke University School of Medicine.
Get Started
If you don't exercise now, talk to your physical therapist or doctor to make a plan that's right for you.
Physical therapist Kathleen Wasowski, DPT, OCS, has people set specific rather than general goals.
“Decide what you want to be able to do, for how long, and how often,” says Wasowski, who practices at Stanford Hospital and Clinics in Palo Alto, Calif. “Start with something that you can do consistently and build on your success.”
For example, if you want to aim for a 30-minute lunchtime walk three times a week, but you haven't exercised in a while, start with 5-minute walks. Then gradually work your way up, adding another minute or 2 each week.
Wasowki also points out that you can divide your exercise time into chunks rather than doing it all at once, if you’re feeling tired. Three walks of 10 minutes each can be as good as a single 30-minute walk.
Go Easy on Your Joints
Stick with low-impact exercises and avoid those that put extra stress on your joints.
Stair-climber machines, for example, can really strain your knees. If you’re at the gym, try a stationary bike or an elliptical trainer instead.
Water aerobics is another excellent choice. The resistance of your body pushing against the water builds strength and balance, Richardson says. As a bonus, there’s little or no impact on your joints, since the water supports your body weight.
She also recommends tai chi: “Studies show that the very controlled motions are very good for RA, and that people with RA tend to stay with it for a long time." Classes may be offered near you through a community center or your local chapter of the Arthritis Foundation.
Bottom line: Choose something you enjoy. That way, you'll want to do it.
Buddy Up
Exercise with a friend to make it more fun. You can encourage each other to stick with it. You might find an exercise buddy at a RA support group.
When you work out with a friend or take an exercise class, don't compare yourself to anyone else. Focus on how you feel, not what the person next to you can do. Are you reaching your personal goal? Are you improving compared to what you did earlier in the week?
If you’re not feeling your best, that’s OK, too. Getting moving is a victory. Ask the instructor to show you how to modify the workout to suit you better. For example, if your knees are bothering you, your instructor may have ways to change the workout so you use your knees less.
source : Rheumatoid Arthritis and Aerobic Exercise
