When you’re in pain and are feeling fatigued, being physically active could very well be the last thing on your mind. However, research shows that exercise helps with relieving rheumatoid arthritis (RA) symptoms and improve day-to-day functioning.
People with RA who are regular exercisers may find that they have less pain as opposed to those who do not. Exercise may reduce painful symptoms, improve joint function and flexibility, increase range of motion, and boost mood. People who suffer from arthritis and exercise on a regular basis sleep better and have more energy. Not being active is linked to a number of health issues, such as heart disease.
Make sure that you talk to your doctor before starting an exercise programme and incorporate a mix of flexibility, range of motion, aerobic as well as strengthening exercises. Here are some ways to get moving.
Here are a number of exercises that are safe to do when you’re suffering from rheumatoid arthritis.
Stretching
Stretching can assist with improving flexibility, reducing stiffness as well as increasing range of motion. Stretching on a day-to-day basis is essential for relieving RA symptoms.
The ideal stretching regimen will be different for each person. In addition, the perfect stretching routine will depend on which joints are affected and what symptoms take place. However, stretches frequently involve slowly and gently moving the joints of the knees, hands as well as elbows.
Hand Exercises
RA can often lead to limited usage of the hands. A person suffering from RA may lose their grip strength. Alternatively, they may find that they are dropping things.
Bending your wrists up and down, gradually curling the fingers, spreading your fingers wide on a table and then squeezing a stress ball can all help to increase strength and flexibility in your hands.
Walking
Walking is a low-impact format of exercise which can assist with aerobic conditioning, heart and joint health as well as mood.
It is incredibly important to wear proper shoes and remain hydrated, even if the walking is not vigorous. It is often sensible to walk slowly at first and then increase the pace when it is at all possible.
A person may want to begin a walking routine on flat and even surfaces before progressing to uphill, downhill, or uneven surfaces.
Pilates
Pilates is a low-impact physical activity that can increase flexibility for increased joint health. It can be useful to do Pilates poses which can activate the core muscles and emphasise movements which help with stability. Pilates may be good for overall movement patterns, which is similar to tai chi and yoga.
People new to Pilates should begin slowly and seek guidance from a certified trainer if possible.
Outside finding the time as well as committing to exercise, it’s also very important to find activities which you enjoy. This is so that you’ll be motivated to do them on a regular basis. While your mobility may be more limited as opposed to before you had RA, you can still find fun ways to stay active. Consider walking in nature, trying a swim class, or taking a sturdy bike for a spin on a nice day.
