Ten Tips On Safe Exercises For Rheumatoid Arthritis (Ra)

Ten Tips on Safe Exercises for Rheumatoid Arthritis

What is R.A – Arthritis simply means inflammation of joints & that will be full of redness, pain, swelling . This is caused though out almost maximum external parts of body like hands, knees, upper limb or lower limb or both. This may affect eyes, lungs, blood, heart moderate to severe person to person. In short this genetically or heredity originated normally horrible to keep patience & dependency of medicines. Needles to say, calcium plays good roles in meals.

Myth – There are wrong common ideas or misconceptions that  arthritis patients should not exercises or work out even at mild level but the truth is;  Arthritis Foundation  recommends that patients work up to exercising 30 to 40 minutes, three times per week if not so  severe or above 70 years age. Due to severity or too old age as organs are weak to perform .

Symptoms – Joint swelling, joint tenderness, or lump, redness, fatigue, lethargy. joint stiffness ,any particular side or both side of  the body.

Here are the TIPS:- (Pl.note –these tips may not be uniform or best suited for all types of patients)

Medications – Although all patients must take medicines duly prescribed by doctors as this is the primary therapy but exercises ,of course, safe exercises are there can be very much helpful all over the world.

Heat Treatment Exercises  – Lukewarm or a standard temperature on the body parts some how helpful to reduce pain & inflammation .This is a practice should be continued regularly in a time based interval on a day. Hot towel, microwave heated cloths, hot water from bathroom shower can reduce the stiffness or inflammation at certain level with some precautions. The mechanism is heat works on blood flow to increase not in a random basis but in a process to get relief.

Cold Treatment Exercises – One side heat can relax RA Patients on the other hand cold therapies also helpful. This reduces pain , swelling by constricting blood vessels & normalizes the pain & random blood flow. Mostly for acute or instant pain it works miraculously.

Work out in Gym – You can go in Gym (who are able under 70 years) for taking some instruments help ,otherwise  can buy for your home practice like elliptical machines ,Tread mill.

Various walking Aids help– In case those who are unable to do exercises as discussed above then those cases patients can take help of walker either standard walker or rollator walker. This not only made for convenience of these types of persons but it really works even for knee pressure, alleviating pain, swelling of joints, upper limb or lower limb flexibility or movements  due to regular walking habits with the help of walker.

Right Postures – While RA patients are sitting, standing or walking should be in a right postures, positions  & that needs to be  as practice. Changes of deviations can be serious for long term harm or sickness. The best way to sit or stand vertically with spinal chord on the ground  & sit as well even watching TV or working computer as possible. Mostly house wives or old ladies are accustomed to be there in kitchen to be on the right standing postures.

Muscles Strength – Our back side muscles are always stronger than front side which works well & keeps stamina, energy even who are weak due any reason or physical deformities. Work out or light exercises with these muscles are nothing but strength-training exercises to help bones & joints well shaped & regularized..

‘W’ Style exercises –  A “W” stretch is an easy ,most comfortable ,recommended by Arthritis foundation. This is not only safe but easiest  arthritis-friendly exercise. Here is short guideline how to do – First place your arms to your sides with elbows in and palms showing out. Elbows should make a “W” towards the waist. Then move the elbows gently back right or left side gradually & count 10.

Walk gently as possible you can –  walk lightly on your feet without pressurizing the ground rather just touch first hill to toe gently & have stylish walk like semi dancing pattern. Let it be slow but enjoyable for long time without any physical discomforts. Remember you should wear a light & soft type walking shoe not leather shoe like office goers.(Example –Addidas-sports type), Those who want, can take orthotics for better smooth support to walk.

So wish you all safe & effective exercises & work out for Rheumatoid Arthritis & to avoid or reduce the tolerance or hazards of medicines.