Rheumatoid arthritis is a chronic autoimmune disease that results in inflammation, pain and damage in the joints. It occurs when the immune system erroneously attacks the membranes covering joints. Rheumatoid arthritis also can affect organs such as the skin, heart and lungs. The cause of the disease is still unknown, but genetics and environmental conditions may play a large role in its occurrence. The Arthritis Foundation notes that regular exercise can improve mobility, reduce stiffness and pain, and improve the mental well-being of people suffering from rheumatoid arthritis.
Step 1
Consult with your doctor about suitable exercise options before you embark on a fitness regimen. Your doctor will advise you on activities to avoid and refer you to a physical therapist, if needed. Before you begin exercising, apply heat to your joints if you need pain relief. You can use a hot shower, warm towels or hot packs for this purpose. Stretch and warm up with range-of-motion exercises. During an arthritis flare-up, you can continue to perform range-of-motion exercises if you talk to your doctor about the pace of exercise and pain relief options. Avoid strenuous activity that causes persistent fatigue, weakness, increase in swelling and pain that lasts for more than an hour after you stop exercising.
Step 2
Walk your way to better health and lesser joint problems. Nordic walking and chi walking are particularly beneficial to rheumatoid arthritis patients. Nordic walking includes the use of modified ski poles that support your body, improve your balance and reduce the strain on your joints. According to the Arthritis Foundation, Nordic walking also burns 20 percent more calories than regular walking. Chi walking is a mindful process in which you focus all your attention on your movements. You must maintain good posture, engage your core muscles, breathe properly and slowly increase the amount of time for practice.
Step 3
Engage in low-impact aerobics, cycling and swimming to increase your energy levels and battle fatigue. You can also participate in high-impact activities such as running, jogging, boxing and weightlifting if your weight-bearing joints are unaffected by rheumatoid arthritis. Always get your doctor's consent before taking up high-intensity exercise. Start with small weights when you add strength training to your regimen. Perform strength training and aerobic exercises on alternate days and avoid these activities if you have severe joint pain or swelling. Weightlifting and strength training exercises such as biceps curls, chest presses, leg presses, leg extensions and calf raises improve your endurance, increase muscle mass and reduce body fat. These activities also can ease joint stiffness and pain.
Step 4
Exercise in warm water to relieve pain and stiffness and to improve circulation. You can perform aerobic exercises or strengthening activities in a swimming pool or a massage spa. Try water walking with a flotation belt. The resistance of the water aids the strengthening of muscles and also provides a buoyant support for your joints. You can also walk backward and sideways to engage different muscles. Stand upright, tighten your core and avoid tiptoeing. You can increase the intensity and speed of your movements and try interval training, aerobics and weight training as well.
Things You'll Need
- Warm towels
- Hot packs
- Heated swimming pool
- Nordic walking poles
- Weights
- Flotation belt
