Rheumatoid arthritis is an autoimmune condition, which means that the body mistakes parts of itself for a foreign invader and initiates an attack. If you have rheumatoid arthritis, the synovial lining, or the lining in your joints, is affected. This can lead to joint pain, swelling and redness. In some cases, the structure of the joint can lead to deformity. Participating in an exercise program for rheumatoid arthritis can help to control your symptoms and reduce disability.
Water Exercise
Exercise enough to gain strength and improve range of motion, but balance with enough rest to prevent a flare up, says the Arthritis Foundation. No matter what form of exercise program you chose, listen to the signals from your body to know what level is right for you. One type of exercise program is water exercise or water aerobics. Water exercise is beneficial for those with rheumatoid arthritis especially when done in a hot tub or pool heated to around 83F to 84F. The warmth helps to relax tight and sore muscles. The buoyancy of the water takes pressure off of painful joints. You still get a good workout because you must push yourself through the water. Start by just walking in the water. Then stand and hold the edge or sit on the pool steps and do leg lifts. Standing in shoulder deep water allows you to do upper body exercises while keeping your arms submerged. The Arthritis Foundation has specialized water programs for those with arthritis to help you get started.
Yoga
While you may think that yoga is only for the young and flexible, it can be very beneficial if you are living with rheumatoid arthritis. There are some forms of yoga that are very vigorous. There is also chair yoga in which every posture is performed seated in or holding onto a chair. Bed top yoga is ideal for those who are bedridden. According to Johns Hopkins Arthritis Center, people with arthritis who exercise tend to have less pain than those who do not exercise. This is especially true with a gentle yoga class because it addresses both mind and body.
Yoga can increase range of motion in all of your joints while teaching you meditation and deep breathing techniques to manage stress. Even if you have days where you can not do yoga postures, you can use the breathing and relaxing techniques to help calm your pain. Talk with teachers in your area to find out if they have experience working with people with rheumatoid arthritis, and ask if they offer gentle level classes. Since everyone's idea of gentle is different, you may need to try a few teachers and/or styles before finding the right fit.
Tai Chi
According to the Oxford Journals, while much more research is needed, tai chi may be a beneficial form of exercise for those with rheumatoid arthritis. Tai chi is a slow and gentle form of exercise in which you learn a series of movements that travel around the room. Like yoga, it incorporates deep breathing and meditation. It can help to improve mood, posture, strength, balance and flexibility. Some forms do require squatting and bending motions so you need to make sure you work at a pain-free level. There are hundreds of forms of tai chi so it may take a period of trying various classes to find the right fit.
Chair Exercise
Many senior and community centers offer chair exercise classes. This type of exercise program may be best if you find weight bearing too painful and you are uncomfortable getting up and down off the floor. You can march and do leg kicks while sitting to get your heart rate up. There are many variations on arms lifts and leg exercises you can do while seated as well. The right chair exercise class will give you a good workout while not stressing your joints.
