Everyday Exercises To Manage Rheumatoid Arthritis: Living with rheumatoid arthritis (RA) can be challenging, but incorporating regular exercise into your daily routine can significantly help manage the symptoms and improve your overall quality of life.
In this article, we will discuss five effective everyday exercises that can assist in managing rheumatoid arthritis, providing you with relief and increased mobility. By incorporating these exercises into your routine, you can take control of your RA and enjoy a more active and fulfilling lifestyle.
1. Range Of Motion Exercises
Range of motion exercises are gentle movements that aim to maintain or improve joint flexibility and function. These exercises focus on moving each joint through its full range of motion, helping to reduce stiffness and alleviate pain associated with rheumatoid arthritis. Some range of motion exercises you can try include:
- Neck rotations: Slowly turn your head from side to side, feeling a gentle stretch in your neck muscles.
- Shoulder circles: Gently roll your shoulders forward and backward in a circular motion.
- Wrist stretches: Extend your arm forward, palm facing down, and use your other hand to apply gentle pressure to stretch your wrist backward.
Performing these exercises for a few minutes each day can help improve joint mobility and reduce discomfort caused by RA.
2. Strengthening Exercises
Strengthening exercises are vital for maintaining muscle strength, protecting your joints, and reducing the strain on them. When done correctly, these exercises can help manage rheumatoid arthritis by providing stability and support to the affected joints. Some examples of strengthening exercises suitable for individuals with RA include:
- Leg lifts: Sit on a chair and straighten one leg, lifting it off the ground. Hold for a few seconds and slowly lower it back down.
- Bicep curls: Use light weights or resistance bands to perform bicep curls, strengthening your arm muscles without putting excessive stress on your joints.
- Squats: Stand with your feet shoulder-width apart, lower your body as if sitting back into a chair, and then return to a standing position.
Remember to start with low resistance and gradually increase as you build strength. It’s important not to overexert yourself and always listen to your body’s limits.
3. Aerobic Exercises
Aerobic exercises are excellent for improving cardiovascular health, maintaining a healthy weight, and promoting overall well-being. When you have rheumatoid arthritis, low-impact aerobic exercises are recommended to minimize stress on your joints. Here are some examples of aerobic exercises suitable for individuals with RA:
- Swimming: The buoyancy of water reduces the impact on your joints while providing a full-body workout.
- Cycling: Ride a stationary or regular bike to increase your heart rate and engage your leg muscles without straining your joints.
- Walking: A brisk walk is a simple and accessible exercise that can be adjusted to your fitness level.
Aim for at least 150 minutes of moderate-intensity aerobic exercise per week to experience the numerous benefits it offers, such as improved mood, increased energy levels, and better overall joint function.
4. Yoga And Tai Chi
Yoga and Tai Chi are ancient practices that combine gentle movements, stretching, and deep breathing exercises. These mind-body exercises can be incredibly beneficial for individuals with rheumatoid arthritis, helping to improve flexibility, balance, and joint range of motion, while also promoting relaxation and stress reduction. Consider joining a specialized class or following online tutorials designed for people with arthritis to ensure proper technique and guidance.
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