Ok, so I am finally going to get to one of the topics so many people always ask me about: exercise. Having joint pain does cut into most people’s exercise programs, so you can just imagine how difficult it is to exercise when you have RA. Lifting weights? Making a fist is just too difficult. Yoga? Those positions can put a lot of strain on the wrists and knees. Running? Hahahaha. Wait, you’re serious?
So what exactly is left for those of us who can barely get out of bed in the morning? Swimming. That is right. Swimming. Swimming is an amazing full-body workout in a weightless environment. That means no pressure pushing down on your knees, wrists or ankles. An RA patient couldn’t ask for anything more!
It can be hard to motivate yourself to be physically active when half the time your body is screaming at you to stay on the couch and never leave, but it is so important to keep yourself in good shape when you have RA. Having your muscles, tendons and ligaments stretched and in good shape provides support for your joints and help relieve the pressure and tension put on them from the swelling and erosion caused by RA.
According to a Canadian RA website,
“Exercise helps lessen symptoms of RA and can make you feel better overall. Appropriate and moderate stretching and strengthening will help relieve the pain and keep the muscles and tendons around the affected joint flexible and strong. Low impact exercises like swimming, walking, water aerobics and stationary bicycling can all reduce pain while maintaining strength, flexibility and cardiovascular function”(The Arthritis Society).
So for those of those without access to a pool, try walking (not running!) or stationary biking. But do get out there.
Not only does exercising help support your joints by strengthening the tissue around them but it all helps you maintain a healthy weight. This is especially important because the more you weigh, the more pressure you are putting on your joints:
“Excess weight puts added stress on joints in your back, hips, knees and feet — the places where arthritis pain is commonly felt. Excess weight can also make joint surgery more difficult and risky” (CNN).
(On a side note, the CNN article had a lot of good information and tips about RA, so check it out.) Keeping yourself active by exercising helps keep the excess weight, and thus the excess pressure, off your joints. So what are you waiting for? Go renew that gym membership.
For those of you ready to hit the gym and get in shape, check out this RA health assessment to help you get started on the right track.
If you need some more motivation to get off the couch, check out RA blogs such as Sue Wood’s. Remember, you aren’t the only one with RA trying to get in shape. You have lots of people out there with RA that are willing to help give you the motivation you need! Blogs area great place to pick up exercise ideas as well.
Until next time,
S.P.
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