Exercise and fitness workout is important for arthritis patients. Beginning with moderate physical activity helps promote joint movement and health.

I Like to Move It, Move It. Do You?

I Like To Move It, Move It. Do You?

Introduction

<p>In arthritis, it is necessary to participate in joint-friendly physical activity to improve arthritis pain, mood, function, and quality of life. Choose activities which place less stress on the joints and are associated with a reduced risk of injury. Walking, biking and swimming are examples of joint-friendly activities. Being physically active can also delay the onset of arthritis-related disabilities and help with the management of other chronic conditions (diabetes, heart disease, and obesity).<br />
&nbsp;</p>

<p>These exercises should be revisited if there is a change in symptoms.&nbsp;</p>

<p>It is important to learn how to exercise safely and enjoy the benefits of increased physical activities with these <strong>&ldquo;SMART&rdquo;</strong> tips.<br />
&nbsp;</p>

<ul>
	<li>Start low, go slow.</li>
	<li>Modify activities according to the severity of symptoms.</li>
	<li>Activities should be &ldquo;joint-friendly.&rdquo;</li>
	<li>Recognize ways to be active.</li>
	<li>Talk to a health professional.<br />
	&nbsp;</li>
</ul>

<h5><strong>Start Low, And Go Slow</strong></h5>

<p>When starting or increasing physical activity, start slow and pay attention to how the body tolerates the exercise. People with arthritis will take more time for their bodies to adjust to the new level of activity. In the beginning, it is much better to start with a small amount of activity, for example, 3-5 minutes. Add a little at a time (like 10 minutes at a time), and allow sufficient time for your body to adjust to the new time frames introduced, before adding more time.<br />
&nbsp;</p>

<h5><strong>Modify Activities According To The Severity Of Symptoms And Stay Active.</strong></h5>

<p>Arthritis symptoms (stiffness, and fatigue) may come and go, and the affected person may have good and bad days. Try to modify your activity according to these highs and lows, but try to stay as active as possible, in a safe way.</p>

<p>&nbsp;</p>

<h5><strong>Activities Should Be &ldquo;Joint-Friendly.&rdquo;</strong></h5>

<p>Exercises should be easy on the joints. Walking, bicycling, water aerobics, or dancing are good examples of activities which have a very low risk of injury, and do not place undue stress on the joints.</p>

<p>&nbsp;</p>

<h5><strong>Recognize Ways To Be Active.</strong></h5>

<p>Safety is very important for starting and maintaining an activity plan. Before starting any exercise, it is advisable to consult a professional. You can also start with joining group classes offered by certified trainers. In case you decide to opt for making an exercise plan yourself, then ensure all safety measures are in place. For example, if your exercise plan is centered around walking, then use a route which is levelled, free of obstructions, well-lit and away from heavy traffic.</p>

<p>&nbsp;</p>

<h5><strong>Talk To A Health Professional</strong></h5>

<p>Your doctors can help you design personalized activity plans/goals along with addressing any related concerns.&nbsp;</p>

<p>&nbsp;</p>

<p>Here are some examples of exercise that you can choose:</p>

<ul>
	<li>
	<h5><strong>Low-Impact Aerobics Activities</strong></h5>
	</li>
</ul>

<p>These activities will not put stress on the joints and they include brisk walking, light gardening, group exercise classes, cycling, swimming, water aerobics, and dancing.<br />
&nbsp;</p>

<ul>
	<li>
	<h5><strong>Muscle-Strengthening Exercises</strong></h5>
	</li>
</ul>

<p>&nbsp;You can add some muscle-strengthening activities using light weights in your workout routine. Working with resistance bands and yoga could be a good alternative to explore on days when you are not in the mood for a walk on the treadmill.&nbsp;<br />
&nbsp;</p>

<ul>
	<li>
	<h5><strong>Flexibility Exercises</strong></h5>
	</li>
</ul>

<p>&nbsp;These are recommended for people with arthritis. Many people with arthritis have stiff joints that make daily tasks difficult. Doing daily flexibility exercises will help to maintain their range of motions.<br />
&nbsp;</p>

<ul>
	<li>
	<h5><strong>Balance Exercises</strong></h5>
	</li>
</ul>

<p>Standing on one foot, walking backwards, and tai chi are some exercises recommended for arthritis patients with balance issues.&nbsp;</p>

<p>&nbsp;</p>

<p>It&rsquo;s normal to have a little pain, stiffness, and swelling after starting a new physical activity plan. It may take 6- 8 weeks for joints to get used to the new activity level, but sticking with the activity program will result in long-term relief in pain.<br />
&nbsp;</p>

<p>Here are some tips to manage pain during and after physical activity to stay on track with your activity plan:&nbsp;&nbsp;</p>

<ul>
	<li>Continue modifying your physical activity program by exercising less frequently (fewer days a week), or for shorter periods of time (less time for each session) till you experience pain relief.&nbsp;</li>
	<li>Try different types of exercises that are joint friendly, for example, switch from walking to water aerobics.</li>
	<li>Proper warm-up and cool-down before and after exercise is essential.</li>
	<li>Exercise at a comfortable pace</li>
	<li>Use well-fitted and comfortable shoes.</li>
</ul>

<p>&nbsp;</p>

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Understanding importance of exercise for arthritis patients

<p>For people with rheumatoid arthritis (RA), exercise is hugely beneficial for relieving pain and joint stiffness.<br />
&nbsp;</p>

<p>People with RA who exercise will find that they have less pain than those who do not. Exercise reduces painful symptoms, improves flexibility &amp; joint functions, increases range of motion, and boosts mood.<br />
&nbsp;</p>

<p>It is best to seek medical advice before starting any type of exercise plan, and work with a doctor and physical therapist to develop a proper exercise plan.</p>

<p>&nbsp;</p>

<p>The following types of exercise may help to get relieved the pain, joint stiffness, and other symptoms of RA:<br />
&nbsp;</p>

<ul>
	<li>
	<h5><strong>Stretching</strong></h5>
	</li>
</ul>

<p>Stretching can&nbsp; improve flexibility, increase range of motion and reduce stiffness. Daily stretching is important for relieving RA symptoms.</p>

<p>The ideal stretching routine is different for each person. The routine depends on which joints are affected and what symptoms occur. Stretches often involve slow and gentle movement of the joints of the knees, hands, and elbows.</p>

<p>&nbsp;</p>

<p>A typical stretching routine consists of:</p>

<ul>
	<li>Warm-up by walking in place or pumping the arms while sitting or standing for 3 to 5 minutes.</li>
	<li>Hold each stretch for 20 to 30 seconds before releasing it.<br />
	&nbsp;</li>
</ul>

<p>Repetition of each stretch 2 to 3 times. Yoga straps will help people maintain proper form while stretching. A dog leash is an alternative to yoga.</p>

<p>It is beneficial to work with a physical therapist who understands RA to learn the correct way to perform these stretches.<br />
&nbsp;</p>

<ul>
	<li>
	<h5><strong>Walking</strong></h5>
	</li>
</ul>

<p>Walking is a low-impact form of exercise that helps with aerobic conditioning, heart and joint health, and mood.</p>

<p>It is essential to stay hydrated and wear proper shoes, even if the walking is not strenuous. It is recommended to walk slowly initially, and then increase the pace gradually.<br />
&nbsp;</p>

<ul>
	<li>
	<h5><strong>Flowing Movements, Like Yoga And Tai Chi&nbsp;</strong></h5>
	</li>
</ul>

<p>Both tai chi and yoga combine gentle poses, deep breathing, flowing movements and meditation. They increase flexibility, balance, range of motion, and also helpful in reducing stress.<br />
&nbsp;</p>

<ul>
	<li>
	<h5><strong>Pilates</strong></h5>
	</li>
</ul>

<p>Pilates increases flexibility for enhanced joint health and is a low-impact activity. Pilates can also help with stability.&nbsp;<br />
&nbsp;</p>

<ul>
	<li>
	<h5><strong>Water Based Exercises</strong></h5>
	</li>
</ul>

<p>Water helps to support body weight by minimizing gravity, which means that water exercises do not place a lot of stress on the joints.</p>

<p>Water aerobics, swimming, and other gentle water exercises increase flexibility, range of motion, strength, and aerobic conditioning. They can also reduce joint stress and stiffness.<br />
&nbsp;</p>

<ul>
	<li>
	<h5><strong>Cycling</strong></h5>
	</li>
</ul>

<p>Cycling is extremely helpful for the improvement of cardiovascular functions. As RA patients are at risk of cardiovascular disease, it is vital to keep the heart as healthy as possible.<br />
&nbsp;</p>

<p>Riding a stationary bike is a safe way to get the joints moving while improving cardiovascular fitness.&nbsp;Cycling also helps in reducing stiffness, increasing range of motion, and building endurance.<br />
&nbsp;</p>

<ul>
	<li>
	<h5><strong>Strength Training</strong></h5>
	</li>
</ul>

<p>Strengthening the muscles around the affected joints can help to increase strength, while reducing pain and other RA symptoms. Using a resistance band is one way to challenge the body, and build muscle over time.<br />
&nbsp;</p>

<ul>
	<li>
	<h5><strong>Hand Exercises</strong></h5>
	</li>
</ul>

<p>RA sometimes leads to limited use of the hands. The person with RA may lose their grip strength and find that they are dropping things. Slowly curling the fingers, bending the wrists up and down, spreading the fingers wide on a table and squeezing a stress ball are some ways to help increase strength and flexibility in the hands.<br />
&nbsp;</p>

<ul>
	<li>
	<h5><strong>Gardening</strong></h5>
	</li>
</ul>

<p>Light gardening can be a beneficial exercise for a person with RA.&nbsp;</p>

<p>&nbsp;</p>

<p>The following tips will help to improve comfort and safety for exercising with RA:<br />
&nbsp;</p>

<ul>
	<li>
	<h5><strong>Be Consistent</strong></h5>
	</li>
</ul>

<p>People need to exercise consistently to achieve meaningful results. It is important to practice regularly. RA patients will certainly benefit from consistent and lifelong aerobic and muscle strengthening exercises.<br />
&nbsp;</p>

<ul>
	<li>
	<h5><strong>Accessorize For Comfort And Protection</strong></h5>
	</li>
</ul>

<p>The following methods can help people exercise more comfortably with less injury risk and falls:<br />
&nbsp;</p>

<ul>
	<li>always use a slip-resistant mat for yoga</li>
	<li>wear comfortable clothes&nbsp;</li>
	<li>wear good supportive shoes for preventing injuries and maintaining balance</li>
	<li>Seek variety<br />
	&nbsp;</li>
</ul>

<p>RA symptoms may vary daily, and tend to come in waves. People often face flares and periods of remission. Doing an exercise and mixing up the daily routine will help people to avoid overworking one set of muscles and particular joints. For example, a person doing morning stretches on a daily basis may choose to add strength training twice a week, a water workout once a week, and yoga or tai chi twice a week, if symptoms permit.<br />
&nbsp;</p>

<ul>
	<li>
	<h5><strong>Adjust Exercises According To Symptoms</strong></h5>
	</li>
</ul>

<p>You should adjust your routine according to your symptoms, for example if experiencing hand pain, place your resistance band around your forearms, instead of holding it in your hands. On painful days, switch from cycling or swimming to taking a leisurely stroll.&nbsp;<br />
&nbsp;</p>

<ul>
	<li>
	<h5><strong>Listen To Your Body</strong></h5>
	</li>
</ul>

<p>Listen to your body! It is crucial to avoid discomfort or injuries. It is vital to listen to the body and choose the right pace. If exercise causes discomfort or a flare, reduce the session. Do 10 minutes rather than 30.&nbsp;<br />
&nbsp;</p>

<ul>
	<li>
	<h5><strong>Pay Attention To Small Things</strong></h5>
	</li>
</ul>

<p>Most exercises focus on large muscular groups. It is essential to make time for smaller groups, such as the hands and fingers. It is also important to do exercises with your toes and feet. Exercises that help in maintaining balance are equally important such as yoga.<br />
&nbsp;</p>

<ul>
	<li>
	<h5><strong>Work With A&nbsp;Physical Therapist</strong></h5>
	</li>
</ul>

<p>Working with a physical therapist who specializes in RA is an absolute must. These professionals will develop safe and personalized routines for you. This collaboration is particularly beneficial for people with a new RA diagnosis and those who are experiencing a severe flare.</p>

<p>&nbsp;</p>

Conclusion

<p>People with RA should avoid all those exercises that cause pain and are strenuous. These may include high-impact exercises that put excessive strain on the joints.&nbsp;</p>

<p>&nbsp;</p>

Key Points

<ul>
	<li>Exercise is tremendously important for people with rheumatoid arthritis (RA).&nbsp;</li>
	<li>Exercise helps improve aerobic fitness, boosts mood, helps with daily functioning, relieves symptoms, builds strength, improves joint function and increases flexibility.</li>
	<li>Exercise helps with management of RA by reducing flares.</li>
	<li>A personalized exercise plan should be created after consulting your doctor and a licensed physiotherapist.&nbsp;</li>
</ul>

<p>&nbsp;</p>

<p><strong>Disclaimer:</strong> This article is intended to increase awareness about the benefits exercise offers to patients suffering from arthritis (especially rheumatoid arthritis), and is not a substitute for a doctor&rsquo;s advice. Consult your doctor and physiotherapist before starting any exercise.&nbsp;</p>

<p>&nbsp;</p>

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