Rheumatoid Arthritis And Exercise-What Should You Be Doing?
A. Picking the right exercises for rheumatoid arthritis is very dependent on the individual's condition. As this condition tends to come and go, it calls for a high degree of flexibility and understanding in order to ensure that you choose the right type of exercise for that workout. In rheumatoid arthritis cells within your joint become activated that lead to the joint swelling and all the structures around that joint, such as muscle and ligaments, becoming vulnerable to damage. It is important that during a flare-up of the problem that you avoid any vigorous exercise. An important part of dealing with arthritis is learning how to best protect the joints from damage. Cardiovascular training forms a key part of any exercise programme for someone with your condition.
If the disease affects your lower-extremity, as is common, then avoiding joint stress and shock is very important. Activities such as cycling, rowing, and walking can all be beneficial Ensure during cycling that you only have a mild bend in the knee at the bottom of the pedal stroke. Machines such as Air-walkers are also good but do require more coordination and balance. I would recommend using a mixture in order to keep your training varied and interesting. Also consider water-based activities as these have been shown to be highly effective. Water exercise helps reduce the load on your joints and helps increase strength and flexibility while reducing pain and depression. At waist level your bodyweight is only 50% of that on land, and at neck level only 10% making it easier to do exercises that would be difficult on dry land.
Some form of strength training needs to also be part of your exercise programme. The effects of rheumatoid arthritis and medications used to treat it can cause a significant loss of muscle. Over time this will lead to a loss of strength and balance that can have a negative affect on quality of life. Resisted training needs to be prescribed for you by a physiotherapist or trainer who is suitably qualified. The general rule here is low-impact, low-resistance and low-intensity. The following guidelines should help you in making the right choice for exercise.
• Avoid exercise first thing in the morning when joints are stiff
• Avoid vigorous exercise during flare-ups
• Address posture, flexibility and strength as well as cardiovascular exercise
• Set realistic goals and work towards achieving them
• Treat any pain before, during and after exercise.
• Stay positive and pick activities you enjoy doing.
• Always check with your doctor or therapist before starting an exercise programme.
Related Tags: fitness, health, exercise, arthritis, strength, rheumatoid, ra
Graeme Marsh MSc MES is director of Aegis Training Ltd and one of the U.K's top fitness experts. He holds a Masters degree in the Science of Sports coaching and is certified as a personal trainer through ACSM and NASM. Graeme is also an AAHFRP Medical Exercise Specialist dealing with exercise for post-rehabilitation. He is a sought after writer and personal trainer currently based at his own private studio in the city of London. http://www.aegistraining.co.uk, http://www.strongerandfitter.blogspot.com
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