Exercise can help to alleviate various diseases, including rheumatoid arthritis (RA) or rheumatism. For rheumatoid patients, exercise can be very useful for relieving pain and stiff joints. Rheumatic patients who exercise may experience less pain than patients who do not. Exercise can reduce rheumatic pain, improve joint function and flexibility, increase range of motion, and improve mood.
Choice of exercise to reduce rheumatic pain
There are several exercises that can help relieve rheumatic pain and other symptoms that can cause rheumatism. However, before you start any exercise program, always discuss it first with your doctor or physical therapist. This is to adjust your abilities and limitations of movement.
1. Stretching
Stretching can help increase flexibility, reduce stiffness, and increase range of motion. Do stretching every day, in the morning can help relieve symptoms of rheumatism.
The ideal stretching movement will be different for each person and will depend on which joint is affected, and what symptoms occur.
Here are some stretching tips for rheumatic patients.
Warm up by walking in place or pumping your arms while sitting or standing for 3-5 minutes.
Hold each movement for 10-20 seconds.
Repeat every movement 2-3 times, you can use the help of yoga rope to maintain stretching movements.
2. Walk
Walking is a form of low impact exercise but can help with heart, joint and mood health.
It is important to use the right shoes and keep maintaining body fluid balance. You can take a leisurely walk to reduce rheumatic pain. If possible, increase your road speed.
3. Tai chi or yoga
Both tai chi and yoga combine deep breathing, flowing movements, gentle poses, and meditation. This exercise increases flexibility, balance, and range of motion while reducing stress.
Especially now that there are many yoga classes or tai chi specifically for rheumatic patients. The movement has also been adjusted to your needs.
4. Water sports
Water helps support body weight, which means that water sports do not have an impact on the joints.
Swimming, water aerobics and other light water sports can increase flexibility, range of motion, strength, and aerobic conditioning. This exercise can also reduce stress and joint stiffness.
5. Cycling
Cycling can train your joint movements and improve the fitness of the heart and blood vessels. Because rheumatism can increase the risk of heart disease, it is important to keep your heart healthy.
In addition, cycling can also reduce rheumatic pain, increase legroom and leg strength, and build endurance.
6. Strength training
Strengthening the muscles around the affected joint can help increase strength while reducing rheumatic pain and other rheumatic symptoms.
Using resistance bands is one of the best ways to strengthen the body and build muscle. Usually this exercise is done with a physical therapist, so you can be given training guidance that is suitable for your rheumatoid conditions.
7. Exercise hands
Rheumatism can cause limitations of your hand movements. Bend your wrist up and down, slowly flick your fingers, spread your fingers, and pressing the spongy ball (stress ball) can help increase strength and flexibility in the hand.