Gout is a form of arthritis in which uric acid crystals build up in your joints, causing searing pain. Exercise can help your body remove uric acid before it has a chance to build up. Staying active also can help you maintain a healthy weight, which is important for lowering your gout risk. Exercise also fights depression and can boost your overall mood.
Aerobics for Improved Circulation
Step 1
Spend at least five minutes before your workout getting ready for the work to come. Do a less-intense version of the workout you have planned. For example, walk at a leisurely pace for five minutes before beginning a brisk half-hour walk.
Step 2
Sustain your workout. Spend about 30 minutes working at a pace where you can still talk, but you would not be able to sing while exercising.
Step 3
Cool down and stretch by focusing on your feet with seated calf stretches, Achilles heel stretches while leaning against a wall and a downward-facing dog pose in which you take turns pedaling each foot. At the end of your workout, your muscles are warm and most receptive to stretching without injury.
Step 4
Add five minutes to your workout each day or try to walk or bike a longer distance in the same time. You will get a greater benefit from a longer and more challenging workout, but if you push yourself too hard right away, you will make symptoms worse.
Water Exercises
Step 1
Jog in the pool to reduce impact on your joints. Running on land stresses joints, but in the pool, your body only has to support 10 percent to 50 percent of your weight. The resistance from the water will strengthen your muscles and provide a cardiovascular workout with little joint stress.
Step 2
Swim laps, which will provide a great nonimpact cardio workout with the added benefit of hydrostatic pressure, helping your body remove uric acid from your joints.
Step 3
Complete a series of leg stretches, taking about 20 seconds to complete each one, and remember to flex and point your ankles.
Tips and Warnings
- Consult a personal trainer about additional gout-friendly exercises. When you experience gout flare-ups, don't stop moving completely. Modify your workout so that you can still get the benefits of exercise without hurting yourself. Wear properly fitting athletic shoes or pool shoes. When exercising on land, always keep one foot on the ground -- in other words, no jumping -- to minimize impact forces.
- Always consult your physician before starting a new exercise program. Progress slowly to avoid injury.
