Can exercise help rheumatoid arthritis (RA)?
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Dr. Mehmet Oz answered:You might think the best way to protect your joints is to be as inactive as possible, but in the case of rheumatoid arthritis (RA), the exact opposite is true. If you have RA, being fit may keep disability at bay. Lack of exercise can weaken your joints as well as decreasing your muscle strength and endurance, creating a vicious cycle of inactivity and disability.
Now this doesn't mean you have to become a marathon runner or triathlete! But there are lots of other physical activities that promote healthy joint mobility such as gardening, hiking, and golf; if need be, ask your physical therapist about special hand grips to help you enjoy these activities pain-free.
Exercising with RA can:
- Improve your range of motion (ROM) and flexibility
- Increase your muscle strength and endurance
- Stabilize your joints
- Keep inflammation at bay
- Improve overall and cardio fitness
- Release pain-reducing feel-good chemicals in your body called endorphins
Helpful? 1 person found this helpfulYou might think the best way to protect your joints is to be as inactive as possible, but in the case of rheumatoid arthritis (RA), the exact opposite is true. If you have RA, being fit may keep disability at bay. Lack of exercise can weaken... More -
Johns Hopkins Medicine answered:When advised by your doctor, exercise can be great for managing the affects of rheumatoid arthritis (RA). Often, with the proper medical counseling, you can follow an exercise program that is designed to improve your overall physical fitness. As a result, chances of developing long-term disabilities due to RA may be decreased. When establishing an exercise program with your doctor, be sure the plan includes stretching, strengthening and aerobic conditioning - such as aquatic exercise.
- Stretching - a stretching or active-assisted stretching program can be a benefit to non-inflamed joints and maintain a proper range of motion.
- Strengthening - strengthening exercises such as isometric programs can help maintain your current lifestyle by improving the quality of performance of activities of daily living (or ADL performance)
- Aerobics - aquatic exercises provide a unique, low-impact setting to participate in aerobic activity. In addition, when in warm-water pools, the mild temperatures can help decrease joint pain and muscle spasms.
Keep in mind, exercise programs should progress slowly. Before you begin an exercise program, speak with your doctor about how you can use exercise to increase your quality of life and reduce the affects of RA.
When advised by your doctor, exercise can be great for managing the affects of rheumatoid arthritis (RA). Often, with the proper medical counseling, you can follow an exercise program that is designed to improve your overall physical fitness. As a... More -
Yes. Your best bet is 30 minutes of low-impact exercise, three to five days per week. You would not want to do any form of exercise that puts much pressure on your joints and causes even more inflammation. I would recommend staying away from most cardio equipment and heading to the pool instead, where your joints will not experience the same gravitational impact. Flexibility is a good low-impact form of exercise too, but I would pass on Yoga (I find that sometimes Yoga is even hard on my hands, wrists, knees, and hips!) and stick with active stretching (hold for about four seconds, five to 10 sets) and static stretching (hold for 20 to 30 seconds, three sets). You also want to make sure that you do not schedule exercise too early in the day when your joints are more likely to be stiff. Give yourself some time to move around before engaging in a workout.Yes. Your best bet is 30 minutes of low-impact exercise, three to five days per week. You would not want to do any form of exercise that puts much pressure on your joints and causes even more inflammation. I would recommend staying away... More -
RealAge answered:Exercise not only strengthens and protects your body, but also can boost energy and mood, reduce stress, help you sleep better at night, and reduce joint pain and stiffness. So even on days when you don't feel up to it, try to do some physical activity, even if it's just stretching gently or taking a short walk.
If you're not already a regular exerciser, ask your doctor for a referral to a physical therapist to help develop an exercise routine that's right for you. Even if you already have a workout plan, a physical therapist may be able to address specific issues related to your rheumatoid arthritis (RA).
These types of exercise are recommended for RA:
- Range of motion exercises that move joints normally -- and fluidly -- through their entire range can help prevent stiffness and maintain joint function. Some examples of range-of-motion exercises are chi-gong (qigong), yoga, and tai chi. If you are just starting out or are experiencing a painful flare-up, a physical therapist can help you do passive range of motion by gently moving your limbs for you.
- Aerobic exercise is any activity that increases your heart rate and breathing. It can help improve joint function, may reduce swelling, is good for your heart and lungs, and is one of the best ways to maintain a healthy weight. Choose low-impact aerobic activities, such as walking, swimming, or bicycling, rather than sports that are hard on joints, such as running or tennis.
- Strength training uses resistance to build muscle strength and endurance. It's good for rheumatoid arthritis because strengthening the muscles surrounding an affected joint can help support it and protect it from damage. Resistance training can also help maintain or restore muscle strength that may be lost when inflammation flares or when a joint isn't used.
- Water-based exercises can help improve strength, range of movement, and cardiovascular fitness without stressing your joints, because the water supports most of your weight.
Plan for plenty of rest between exercises; during exercise, make sure to breathe deeply and use good posture. You may feel some discomfort, but sharp pain in your joints is a sign that you should stop. Let your doctor know if pain following a workout lasts more than a day or two.
Exercise not only strengthens and protects your body, but also can boost energy and mood, reduce stress, help you sleep better at night, and reduce joint pain and stiffness. So even on days when you don't feel up to it, try to do some... More
