Exercise assists in managing pain, but people diagnosed with rheumatoid arthritis should exercise caution as well. When you have rheumatoid arthritis, not getting enough exercise and stretching can cause your joints to become so tight and stiff that they can’t bend or move. With exercise, you can improve symptoms of arthritis in your legs.
According to the survey, people with arthritis who exercise consistently sleep better and have more energy, less pain, and improved regular functions. Typically people with arthritis restrict their physical activity due to those symptoms, while inactivity brings numerous health issues. Further, in this blog let’s unfold the top 5 exercises for managing rheumatoid arthritis pain.
What is Rheumatoid Arthritis?
Simply, Rheumatoid arthritis (RA) is a long-standing autoimmune disease that mainly affects the joints. It arises when the body’s immune system, which primarily safeguards against infections and diseases, mistakenly attacks the synovium, which is the lining of the membranes that protects the joints. This autoimmune reaction leads to inflammation, which results in the thickening of the synovium and can eventually destroy the cartilage and bone within the joints.
Any joint in your body can be affected by rheumatoid arthritis but it largely affects the smaller joints, like those in wrists, hands, and feet. It mostly affects joints on both sides of the body. This feature mainly differentiates it from other types of arthritis such as osteoarthritis. The inflammation in RA can cause different types of symptoms, including joint pain, stiffness, and swelling. These symptoms will impair an individual’s ability to carry out daily tasks.
Rheumatoid arthritis is a systemic disease, which means it can also disturb other parts of the body besides the joints, that is it also impacts the eyes, lungs, heart, skin, and blood vessels. Further, people with RA may face fever, fatigue, and overall malaise.
What To Include In Your Rheumatoid Arthritis Exercise Plan?Â
Always make a clear plan when you decide to create a new exercise for rheumatoid arthritis. While your exercise regimen should combine the following if you have rheumatoid arthritis:
- Do 150 minutes of less-impact aerobic exercises like walking or cycling in a week.
- Plan for strength training with weights or other resistance training a minimum of 2 days a week.
- Balance exercises, by including mind-body activities, like tai chi, walking backward, and yoga.
People with Rheumatoid Arthritis experience both physical and emotional benefits while exercising. In short, physical activity can lift your spirits, reduce stress, and promote relaxation.
How To Protect Your Joints During Exercise?
You can perform your daily activities better by exercising consistently, it also prevents muscles from atrophying, always exercise preferences should be specific to maintaining joint integrity and pain management. Further, let’s see some simple adjustments.
- Prefer low-impact activities that do not stress the joints like walking, swimming, or biking.
- Prepare your muscles properly prior to you challenging yourself in your workouts.
- When experiencing a flare-up, pain, or swelling don’t overdo it. Just work for a shorter time and at a low intensity.
- Develop a routine that consists of both resistance training and aerobic activity that builds muscles.
- Schedule a proper warm-up before you start exercising, and cool down post-workout.
- To increase the range of motion add flexibility exercises to your routine.
Water Exercise Â
People living with RA indicate great improvement in health later participating in hydrotherapy, or exercising in warm water when compared with other types of activities. Recent research found that people living with RA who regularly practice hydrotherapy face less pain and joint tenderness when compared to those who didn’t try this activity. The research also highlights that hydrotherapy may also assist in improving mood and overall well-being.
Water-based exercises, such as water aerobics and swimming, may assist in enhancing the use of affected joints and reduce pain.
Cycling
It is imperative to elevate your heart rate if you receive a diagnosis of rheumatoid arthritis. Comparatively people with RA are at high risk of developing Cardiovascular diseases and complications. Cycling is one of the exercises that provides heart-healthy benefits. Compared to other aerobic exercises, this rigorous low-impact workout is easier on the joints.
Cycling assists in maintaining cardiovascular health, improves leg strength, and reduces morning stiffness. Always prefer outside cycling, or use a stationary bike in your home or at the gym.
Walking
Walking may seem too simple, but it is one of the easiest and most convenient forms of exercise for people with rheumatoid arthritis, who also prefer to walk in parks that offer you peace and relaxation. Walking helps to loosen joints and reduce pain in addition to raising your heart rate. Notably, merely a 30-minute walk per day can improve your mood too.
 If you are troubled with balance, try using walking poles to assist in stabilizing yourself. If the weather is keeping you indoors, consider going to an inside track or using a treadmill instead.
Strength Training
Usually, rheumatoid arthritis weakens your muscles, which can worsen your joint pain. While your muscle strength can be increased by strength training. These stronger muscles highly support your joints, which can minimize pain and enable you to perform your daily routine easily.
Additionally, make an effort to lift weights at home two or three times a week. You can use resistance bands as long as they help you to prevent Rheumatoid Arthritis complications or worsen present Rheumatoid Arthritis impact in your fingers and wrists.
Consult a rheumatoid arthritis specialist in Coimbatore and discuss with a personal trainer if you are not sure about lifting weights or using resistance bands on your own.
Keep It Interesting And Fun To Stay Motivated
Apart from identifying the time and planning to exercise, it is also crucial to find things you enjoy, so you will feel inspired to do them consistently. Even if your mobility can be limited than before you were diagnosed with Rheumatoid Arthritis, still you can seek ways to stay active.
Final Thoughts
It’s vital to visit your doctor or Rheumatoid Arthritis Hospital in Coimbatore to create a personalized exercise plan tailored to your specific needs. Keep in mind that staying active will help you maintain joint flexibility, reduce stiffness, and strengthen the muscles that help you balance your joints.
By adding a range of motion exercises, strengthening exercises, cardiovascular activities, tai chi, and yoga into your routine, you can take proactive steps toward managing your symptoms of arthritis and enhance your overall quality of life.
Just prioritize safety and listen to your body.
