In 2007, about 1.5 million Americans were suffering from rheumatoid arthritis, states the Centers for Disease Control and Prevention. This auto-immune condition causes joint inflammation, pain, stiffness and damage. It is more likely to affect women than men, and also can affect children. Although exercise is an essential part of managing rheumatoid arthritis, the CDC points out that nearly 44 percent of adults diagnosed with rheumatoid arthritis do not perform any physical activity.
Benefits
According to the Arthritis Foundation, regular moderate physical activity provides a wide range of benefits if you have arthritis. It reduces inflammation and builds up muscles that support the joints and decreases joint pain and stiffness. Rheumatoid arthritis also reduces the range of motion of your joints and increases fatigue, but exercise boosts flexibility and endurance.
Range-of-Motion Exercises
The stiffness that rheumatoid arthritis causes prevents your joints from moving through a full range of motion. Flexibility or range-of-motion exercises keep your joints more limber and also reduce the risk of injuring your joints. The Arthritis Foundation recommends performing stretching exercises and activities such as yoga and tai chi to reduce joint stiffness and sore muscles.
Strengthening Exercises
Arthritis and inactivity weaken muscles that keep your joints stable and strong. Weight-lifting, weight-bearing and resistance training strengthens muscles and increases bone density, reducing your risk of a fracture or developing osteoporosis. The Centers for Disease Control and Prevention recommends performing muscle-strengthening exercises at least two days a week.
Aerobics
A study published in the journal "Arthritis Care and Research" found that moderate aerobic exercise is safe for people with rheumatoid arthritis that is stable or not progressing. It relieves joint pain and improves joint function, cardiovascular health and quality of life. Beneficial moderate aerobic activities include water aerobics, aerobic dance and walking.
Safety
If you have rheumatoid arthritis, do not start an exercise program without consulting your doctor. Begin slowly and increase activity and intensity gradually, advises the Johns Hopkins Arthritis Center. Avoid quick and repetitive motions of the joints that are affected. Also, learn and adhere to the proper techniques for performing each exercise to reduce your risk of injury.
References
- Centers for Disease Control and Prevention: Arthritis-related Statistics
- Arthritis Foundation: Introduction to Exercise
- Arthritis Foundation: Making a Well-rounded Workout
- Centers for Disease Control and Prevention: Physical Activity for Everyone
- ScienceDaily: Aerobic Exercise Safe and Effective for Rheumatoid Arthritis Patients, Experts Say
