Q: What are the best exercises for me to do with rheumatoid arthritis? - N. J.
A. The best exercise is one that you'll actually do, so pick something that you like or would like to try, as long as it won't bother your joints. Exercise, in general, is safe and recommended for the management of rheumatoid arthritis. An ideal program includes these three types of workout:
Low- to medium-impact aerobics. Swimming, biking, walking, aerobic dance, warm-water exercise, and elliptical machines help give you stamina and energy.
Strength training. Lift light weights (1-2 pounds) or use a resistance band to build or maintain muscle mass and strength to keep your joints stable.
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Flexibility exercises. A workout that moves your joints (range-of-motion) and stretches your muscles can ease stiffness and boost joint and muscle flexibility to prevent injury.
To get the most from a routine, you'll want to incorporate all three. If you're just starting out, you might want to get one type (like walking or biking) down before you add more. Whatever you do, warm up first and stretch afterward.
If you're new to exercise, you might try starting with a warm-water aerobics class. The water can soothe sore joints and helps supports your weight.
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It's important to be consistent. Build up to 30 minutes of aerobic exercise a day, five times a week. You can break it down into three 10-minute sessions if that's easier. Do flexibility exercises every day and follow them with strengthening exercises every other day. It's okay to rest if you have joint pain or fatigue. Avoid moves that call for fast or repeated use of joints that hurt.
Always speak with your doctor first before beginning a new exercise program.
If you have any questions, don’t hesitate to 'Ask Dr. Renee'. Follow me on Twitter @AskDrRenee and on my website.
