If you’re living with rheumatoid arthritis (RA), understand the toll it takes on your body. Whether it’s the pain you wake up with each morning or the periodic, painful flare-ups, this autoimmune disease is an ongoing battle as your body’s immune system attacks its own joints.

Training for Arthritis?!

It may seem counterintuitive to exercising when suffering from rheumatoid arthritis, but it is an essential part of treating RA. Don’t worry if you don’t agree with this information. This article will show you how to comfortably exercise with minimal pain.

However, check with your doctor before you start exercising to make sure it’s safe for you and make sure you’re keeping up with your current treatment, e.g. B. with taking the necessary medication. If the cost of prescription drugs is putting additional strain on your joints, you can use Canada’s pharmacy referral services to find cheaper drugs online. Here you can access medicines such as Voltaren (Diclofenac) from licensed pharmacies abroad.

Always warm up, stretch and cool down

Warming up, stretching, and cooling down are important aspects of exercise for everyone, but it can be especially important for people with RA.

Warm up with light movements before training Warms up your muscles and prevents injuries and joint stiffness the next day. Stretching also reduces joint stiffness. Be sure to stretch your Achilles tendon in particular.

Cooling down with deep breathing and stretching is a safe way to bring your heart rate and breathing back to normal.

Pay attention to the form

People with rheumatoid arthritis or osteoarthritis are at a higher risk of injury while exercising. So if you have RA, it can be worth investing in a class or following a qualified trainer, at least in the early stages of your training journey.

If you’re exercising alone, it’s helpful to observe yourself in the mirror. You can use bad form without even knowing it!

Choose low-impact activities

You can enjoy many health benefits from various sports such as swimming and cycling without the risk of joint injuries. High-impact activities like running, jumping with both feet, and squatting with weights can lead to injuries.

Yes, you can do resistance training. just be careful

For people with RA, weight lifting is possible! You just have to start slowly. Women should start with 2 to 3 pound dumbbells and men should start with 5 to 8 pound dumbbells. If you can’t do 12 reps with a certain weight, it’s too heavy for you and you need to work on it. If you can do 12 reps without feeling tired, it’s too easy for you.

When you lift weights, do it slowly – about 4 seconds after extension and 4 seconds after contraction. Avoid fully extending or “locking” your knees and elbows.

Listen to your body

Exercising isn’t easy, and even people with healthy joints will experience pain from time to time. But when does pain become dangerous?

If you have mild to moderate pain, do some range of motion exercises. Follow the low-impact activity like walking. Even if they start out as sore, the joint pain can subside after just a little movement.

If you experience moderate to severe joint pain just before a workout, you may need to rest that area of ​​the body. If the pain is severe and occurs during exercise, stop.

If you experience occasional moderate to severe joint pain the day after your workout, you’re probably exercising too hard. Take the day off or work out more relaxed.

Set yourself realistic goals

When setting fitness goals, remember the most popular acronym SMART – Specific, Measurable, Achievable, Relevant, and Time Bound. Don’t set yourself vague goals like “I want to get fit this year”. Instead, set specific goals like “I want to lose a pound this month by running.” Then, start by setting a low, easy-to-reach bar B. Walk 5 minutes a day before slowly adding more minutes.

Setting realistic goals makes your workout easier and less intimidating. You will probably enjoy it more too!

Finally, remember to congratulate yourself on exercising with rheumatoid arthritis! Exercising even with healthy joints isn’t easy, and as an RA patient, you have an extra hurdle to overcome. So pat yourself on the back!