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In Today's Issue
- WARNING: The truth about Moles, Warts and Skintags...
- Strength Training Benefits Rheumatoid Arthritis
- 1 Quick Technique To Burn More Fat
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Strength Training Benefits Rheumatoid Arthritis
Dear Reader,
When it comes to reclaiming strength and flexibility, doctors often recommend strength training to their patients with rheumatoid arthritis, RA for short, because strong muscles give your joints a rest. So while your instinct might be to protect your joints by not moving too much, this is actually the wrong way to go. Strength training is a fantastic way to build muscle and when it comes to RA, lifting weights regularly puts the breaks on pain and helps you move more easily. This will help
you do things that might have gotten tough for you.
A rheumatoid arthritis diagnoses is a life changer, a chronic inflammatory disease that usually impacts the small joints in your hands and feet. It is the result of your own immune system attacking the body tissues, and though it can happen at any age, the disorder typically starts in your 40s, more common for women than men. RA affects the lining of joints, causing a swelling that can over time result in bone erosion and deformity of the joint, not to mention a good deal of pain
If you've been diagnosed with RA, before you start any physical activity, talk with your healthcare team, your rheumatologist or a physical therapist so that you can come up with a workout plan that's safe and tailored to your specific needs and fitness level. Keep your goals realistic, achievable for maximum benefit. It's also important to rely on your physical therapist (or other trainer) to show you how to lift weights correctly, so you don't hurt yourself by using poor
form.
To find a qualified personal trainer, look for someone who has experience working with those who have arthritis. A specially made splint or brace might also be beneficial to your workout. Your rheumatologist will typically be a good source for a referral, or you can check your local Arthritis Foundation chapter for leads on exercise classes for those who have RA.
Once you start lifting, here are some sensible guidelines to follow...
- Stick to machines and resistance bands instead of free weights.
- To work your arms/upper body, lift from 5% to no more than 10% of your total body weight
- To work your legs, lift 25% of your total body weight.
- Work to build up to three sets of 15 reps for each exercise you do.
- Make the workout a challenge, but not exhausting. Twenty to thirty minutes is best.
- Rest between workouts, doing strength training 3 times a week at most.
Your physical therapist can also show you some strength training exercises you can do at home, on your schedule. Using proper technique, you can do squats; push ups against a wall, lunges and other moves that make use of your own body weight. This will challenge your muscles and help keep them strong. Resistance bands are another great option for use at home - they're affordable and easy to use.
While it's okay to be a bit sore after a workout, if you feel pain in your joints while you lift, stop. Do a different exercise instead. You'll also want to do light, slow warm up stretching before you get started with lifting. If your RA flares, back off the weight routine and choose a more gentle activity for the day and try again tomorrow.
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
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Sources:
http://www.webmd.com/rheumatoid-arthritis/features/strength-exercises-for-ra
Mayo Clinic info on rheumatoid arthritis, RA:
http://www.ncpad.org/112/861/Rheumatoid~Arthritis~and~Exercise
Arthritis Foundation on RA:
https://www.arthritis.org/conditions-treatments/disease-center/rheumatoid-arthritis/
WebMD info on strength training:
http://www.webmd.com/fitness-exercise/guide/health-fitness-get-strong
NCHPAD info on strength training and RA:
http://www.ncpad.org/112/861/Rheumatoid~Arthritis~and~Exercise
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