If you have rheumatoid arthritis, pain may cause you to avoid exercise, but arthritis different kinds it isn’t a good idea. If you have RA, exercise can help your joints and muscles, and benefit your heart, bones, and mood.
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748 0 0 0 2. 624 0 0 0 1. 47 0 0 0 13 6. 5 0 1 0 6. If you have rheumatoid arthritis, low-impact aerobics, strength training, and stretching can help prevent stiff joints, build muscle, improve endurance, and benefit your heart, bones, and mood. Of course, when joints are inflamed, you need to take it easy. One study suggests resting 2 to 3 days during a flare-up.
But listen to your body. Danielle Anderson, a personal and adaptive trainer at Advocate Good Shepherd Hospital in Barrington, Ill. It’s your body’s way of telling you to stop. Work with your doctor to find the right exercise for you, and consult him or her about when you should skip it due to symptoms.
People who want to build leg muscles. Sitting in a normal-height chair, stand up, and sit down, but don’t just plop down. Focus on controlling the motion, using your arms to assist you if needed. Try doing 10 to 15 reps.
If that’s too easy, try a lower-height chair. Lesley Hlad, a doctor of physical therapy in the arthritis rehabilitation service at Duke University’s Center for Living in Durham. Yoga packs two great benefits for people with RA. Using deep relaxation techniques, like yoga Nidra, promotes a healthy immune system and helps reduce joint inflammation. Plus, gentle stretching is great for maintaining mobility and movement. Robin Rothenberg of Essential Yoga Therapy in Fall City, Washington. Walking is a great bone-strengthening and aerobic activity.
You’ll build endurance if you walk longer, but it’s okay to do 10 minutes at a time, says Hlad. RA patients who want stronger muscles. Pilates is good for stabilizing your joints and strengthening the muscles that support your joints, explains Tresa Sauer, a personal trainer at the YWCA of Minneapolis. Lay on your back, bend your knees and place your arms along each side of your body. Exhale through pursed lips as you contract the abdominals and lift your pelvis. Don’t arch your back or overflex your knees. Inhale through the nose and hold the position.