Unleashing Strength: Effective Exercises for Rheumatoid Arthritis with Physiowell

When people think of arthritis, they often picture an older person with a stiff and painful joint. However, arthritis is a group of diseases that can affect people of all ages, and rheumatoid arthritis is one of the most common forms.

The pain and stiffness it causes can result in a series of activities not being able to be performed. For example, they may not be able to run or jump and have difficulty doing everyday tasks like opening a door or buttoning their shirt. Or, it is difficult to write or type for long periods of time. Other people may have difficulty walking or carrying objects. Thus, it is important to remember that each person is different and that some can do things that others cannot.

However, there are also many things that people with rheumatoid arthritis can do. With the help of medication and lifestyle changes, it is often possible to lead a fulfilling and active life.

Multiple studies show that pain and discomfort associated with rheumatoid arthritis can be reduced by exercising regularly. This is due not only to the strengthening of the muscles but also to the improvement of flexibility, which provides greater support to the joints during movements. In addition, it can help reduce fatigue, prevent diabetes and heart disease, life-shortening conditions that often accompany rheumatoid arthritis.

Rheumatoid arthritis also accelerates the loss of muscle mass that often occurs with age. So if you have rheumatoid arthritis, get plenty of exercise. It may not be easy, but it is certainly worth it.

As we have said, exercise is an important part of RA control. It can help reduce pain and stiffness, increase mobility, and improve overall health. However, exercise can also cause flare-ups and joint damage if the joints are especially damaged, such as the hip and/or knees, so it is important to know how to exercise safely with RA. In general, people with RA should focus on low-impact activities that don’t put too much stress on the joints. Walking, swimming, and bicycling are good options. It is also important to warm up before exercise and cool down afterward to avoid injury. Strength training is another excellent way to stay active with RA, as it helps build muscle around the joints and protect them from further damage.

With some careful planning, people with RA can safely enjoy the many benefits of exercise.

Physical exercise has numerous health benefits, what’s more, the minimum recommended physical activity is at least 30 minutes of moderate exercise five days a week.

Practicing sport can, in addition to protecting the bones, be very beneficial in many other ways: it improves balance, coordination, flexibility, muscle strength, and posture. Continued practice helps reduce the risk of falling in such a way that a fracture occurs.

In patients with rheumatoid arthritis, it is highly recommended to encourage the performance of sports through a program of physical activity and therapeutic, individualized, guided, and supervised exercise at least 3 times a week, avoiding high-impact exercises when the joints are actively inflamed.

• Cycling

Cycling is a great way to exercise and has some added benefits if you have rheumatoid arthritis. The low-impact nature of cycling means you won’t put too much stress on your joints, and rhythmic movement can help reduce pain and stiffness. Cycling is also a great way to improve cardiovascular health, which is important for people with rheumatoid arthritis, as they are at increased risk of heart disease. So get on the bike and enjoy its benefits, both for your arthritis and for your overall health.

• Aquatic Exercise

Aquatic exercise is a form of physical activity that is performed in water. Swimming or water aerobics can provide pain relief, improved range of motion, and increased muscle strength.

The effectiveness of hydrotherapy in the treatment of rheumatoid arthritis, concluding that hydrotherapy has a positive role in reducing pain and improving the health status of RA patients compared to no intervention or with other short-term interventions.

Hydrotherapy, or physical exercise in water, is a very beneficial practice for rheumatoid arthritis patients. Water, in addition to offering a safe environment for exercising, improves functionality, and also reduces pain, and improves muscle strength.

One of the most recommended activities is swimming, since it contributes to the stretching of the muscles and tendons, improving flexibility.

For these reasons, aquatic exercise is an excellent option for people with rheumatoid arthritis.

• Strength Exercises

Strength training helps build muscle and protect joints by providing support and stability. It can also help improve the range of motion and increase flexibility.

For people with RA, strength training is an important part of maintaining a healthy lifestyle. A trainer can develop a safe and effective strength training program that meets your individual needs. Additionally, regular exercise can help reduce pain, improve mood, and increase energy levels. So if you have AR, don’t let it stop you from getting strong.

• Walk

Walking is a great way to get exercise and fresh air, and it turns out that it can also be helpful for RA by improving joint flexibility, increasing range of motion, and reducing pain. Plus, walking is a low-impact form of exercise, which means it’s easy on your joints. Take a walk around the block: it might help!

• Pilates

Pilates is an exercise that is mainly based on controlled and fluid movements, in which soft postures are carried out, and is mainly focused on meditation. Through this discipline, it is possible to improve musculoskeletal stretching and strengthen muscles. Another of its benefits is that it improves balance. You can do it individually or sign up for classes and go in a group.

• Stretching

Stretching is a type of exercise known as “range of motion exercises”, these types of movements help patients with rheumatoid arthritis to reduce joint pain.

Getting into the habit of stretching daily, and if it’s in the morning much better, will help reduce joint stiffness, improve flexibility, and increase range of motion.

To practice stretching, we recommend that you make slow movements, especially in areas such as the hands, elbows, and knees.

• Stationary Bike

When we talk about exercise on a stationary bike, it does not have to be high intensity, since we usually have in mind a spinning class from which the participants leave exhausted.

Start practicing sports on a stationary bike gently, with little or no resistance, the important thing is to pedal. In this case, unlike other sports such as walking, the weight of the body is supported on the frame of the bicycle, so there is not as much pressure on the joints in the lower part of your body.

An exercise program for a rheumatoid arthritis patient should be based on their medical history, since they need to choose activities that do not put too much stress on their joints, such as repetitive and high-impact exercises, for example: running, jumping, etc.