Which sport is good for rheumatism?

Is sports good for rheumatism? If yes, which exercise is better and more useful? Rheumatism or rheumatoid arthritis is one of the most common autoimmune diseases that can affect patients’ quality of life. Many people with this disease avoid physical activity due to joint pain and persistent fatigue.

But it is interesting to know that exercise is not only harmful to rheumatism, but it can also play an important role in reducing symptoms, improving motor range and promoting patients’ morale. In this article, we introduce useful exercises for people with rheumatism, how to start safe exercise, and tips for better physical activity management.

What is rheumatism and how does it affect the joints?

Rheumatoid arthritis is a chronic autoimmune disease that affects joints and causes inflammation, pain, swelling and stiffness in the joints.

Articular rheumatism is a chronic inflammatory disorder that affects not only the joints but also beyond it; In some people, the disease may damage different body systems, including skin, eyes, lungs, hearts and blood vessels.

When we say rheumatism is an autoimmune disease, that is, the immune system mistakenly attacks its own tissues and tries to destroy the tissue.

Unlike osteoarthritis (osteoarthritis) caused by erosion and erosion of the joints, rheumatoid arthritis affects the inner membrane of the joints and causes inflammation and painful swelling, which can eventually lead to bone erosion and joint deformation.

Inflammation caused by rheumatoid arthritis can also affect other parts of the body. Although new drugs have significantly improved therapeutic methods, severe cases of rheumatoid arthritis can still lead to physical disabilities.

Is exercise useful for people with rheumatism?

Many people with rheumatism avoid exercise because they fear that their pain gets worse and more severe; But regular physical activity is one of the most effective ways to reduce pain, stiffness and disability that often results in the disease.

If you have rheumatism, regular exercise can increase your body’s strength and flexibility. The stronger muscles can better support your joints, and better flexibility can help the joint function.

Exercise for rheumatism can reduce fatigue and help you to be more vibrant. Better fitness helps reduce the risk of heart disease and diabetes, two serious diseases that are common in people with rheumatism.

Also one of the complications of rheumatism, (which is also associated with aging) is the loss of muscle mass; But if you have regular exercise and exercise, you will prevent this. For this reason, it is important to do strength training with aerobic exercise that can strengthen the heart and lungs.

Resistance exercises such as spicy hiking can help prevent osteoporosis. Osteoporosis is a condition in which bones are fragile and prone to fracture due to loss of density and strength of the bone. People with rheumatism are more at risk for osteoporosis.

Introducing the best exercise for rheumatism

Studies show that exercise does not worsen the symptoms of rheumatism. But if the disease has severely damaged your pelvis or knees, it is best to choose low -pressure exercises. Here are some of the various exercises that are suitable for articular rheumatism. So read this part carefully to get acquainted with the best exercise for rheumatism.

Low and Safe Sports (Walk-Degree and Blue Sports- Yoga and Pilates and Stretching)

If your rheumatism is so advanced that you have chronic pain, you should start with low -pressure exercises such as hiking. Walking is a great low -pressure exercise for joint and heart health and even makes your mood much better. Fortunately, it is only important to walk at almost anywhere. It is only important to start with a small amount and increase your time, speed and distance over time. Be sure to drink enough water and wear proper shoes.

But in addition to walking, water exercises and swimming are also suitable for painful joints, as water reduces pressure on the joints. On the other hand, hot water exercise can reduce the dryness of the joints. Water creates natural resistance, so you can have aerobic and aerobic exercise in water without putting intense pressure on your joints.

Since rheumatism can increase the risk of cardiovascular disease, it is important to have aerobic exercise; Fixed cycling is a safe way for aerobic exercise and does not put severe pressure on you.

Light power sports

By strengthening the muscles around the weak joints, you can reduce the pressure on them. Power exercises or weight work are a great way to strengthen muscles; But it is very important to observe the correct form. You need to get guidance from a physiotherapist who works with people with rheumatism.

Equilibrium exercises and flexibility

Tensile movements are one of the best ways to reduce dryness and maintain the range of joint movement and should be part of your exercise program. Start with a 1 to 2 minute warming first; You can stand in standing or sitting position and lower your hands up and down. Then stretch the muscles and joints and hold each movement for 1 to 2 seconds and then release.

If you would like to work a little more specialized, we offer you sports like yoga, Pilates and Taiich. These exercises combine deep breathing, slow and smooth movements, meditation with simple stretching, and help both strengthen the joints and improve the mood. Research shows that both yoga and Taiichi exercises have many benefits for people with articular rheumatism and are recommended by most doctors.

Suitable exercise program for people with rheumatism

Day One: Cardio

Take a 5 -minute walk on the first day of exercise for rheumatism.

Day Two: Power Practice – Fast

Be sure to warm up before you start; Then do the following exercises:

• Turn of the shoulder and arms: Open your hands and pull the hypothetical circles in the air, then change the direction.

• Isometric Press of the palm: Stick your palms in front of the chest, press your palms for a few seconds, then release. Repeat this 5 times.

• Elbow rotation: Take your hands over your head, then bend your elbows and gently apply your fingertips to your shoulders and pause for a few seconds, now raise your hands again. Repeat this move 5 times.

Day 3: Stretching movements

On the third day of exercise for rheumatism, you are going to do some flexibility. Today is still needed to warm up.

• Stretch of the shoulder and arms: This is simple, just place the right palm to the left shoulder and let the stretch in the right arm, then do the same for the opposite side. Hold each stretch for about 2 seconds. Repeat this exercise at least 1 or 2 times.

• Spinning the spine in a sitting state: Sit on a chair and place your feet on the floor. Place your left hand on the right knee and your right hand on the back of the chair. Rotate and look at your right shoulder and stay in this position for 5 seconds. Then go to the previous status and repeat this exercise for the other side. Do this exercise at least 2 times.

• Cat-Gav: Place the four legs and feet on the floor and place your hands under your shoulders and knees under your hips. Put your chin toward your chest, slowly round your waist up. Hold a little then return to the previous point. Then look up, contract your belly and arc your waist. Stay in this mode for a few seconds, then return to the starting point. Repeat this exercise five times.

Day 4: Cardio

Put your favorite music and dance for 5 minutes. If you also like, you can walk again.

Fifth Day: Power Practice – Bottom trunk

On this day you are supposed to do strength training for the lower trunk muscles; Again warming is essential.

• Standing, sitting: Sit on the edge of a tight chair and open your feet on the floor as width. Bend a little forward and stand on the chair and try not to use your hands to help. Sit down slowly and control your movement as much as possible. Repeat 3 times.

• Write letters in the air: Sit on a chair and place your feet on the floor. Lift a knee and straighten your feet. Write down the alphabet with your feet in the air. Repeat with the other foot.

• Lifting the legs to the side: Lie on your right side and place your head on your right arm. Bend your lower knee and stretch your upper leg flat. Do not bend forward or back slowly to raise your left foot as much as you can and pause slightly. Slowly down to the previous point. Repeat this movement 2 times.

Day 6: Cardio

Walk for 5 minutes.

Day 7: Stretching movements

Repeat the three -day movements today.

Tips on exercise for rheumatism

Although physical activity has many benefits, exercise is not supposed to cause double damage. So consider the following to make exercise for rheumatism useful and effective:

• If you have pain or discomfort, stop the exercise and consult with the trainer. If exercise is very difficult for you, reduce its intensity and duration and be sure that even 5 minutes of walking is very valuable.

• Any exercise you choose is important to adhere to it and continue it. Some days you will probably feel more painful than other days; When you have pain, try to exercise less or completely, but resume training the next day.

• If your hands do not have enough power to get weight, use resistance cache instead.

• Consult your doctor before starting new workouts.

What exercises are harmful to people with rheumatism?

Which exercise is harmful to rheumatism? Some exercises and exercises can increase joint inflammation, recurrence, or even injury, especially if the joint is previously damaged or swelling. Here are some prohibited or risky exercises for people with articular rheumatism:

• High -speed aerobic exercises such as speed, staircase or any exercise that jump.
• Weightlifting and heavy bodybuilding exercises, even lightweight bodybuilding, are also harmful.
• The movements that put pressure on the hands and wrists, such as Swedish swimming, barfix or kettle.
• Vightened and high -profile sports such as basketball, football or martial arts.
• Excessively or severely dragged the joint.
• If you have a neck or spine problem, crush and sitting are also harmful to you.

Final speech

Although rheumatism can be challenging, with the proper exercise principles and choosing exercises appropriate to physical conditions, the pain and dryness of the joints can be largely controlled. Regular exercise, even at low intensity, can help strengthen the muscles around the joints, increase flexibility and improve mood.

Consult a physician or physiotherapist before starting your exercise program to get the best results from your exercise. In this post we introduced the best and worst sports for rheumatism and presented a rheumatism exercise program.

Sources: Arthritis – Healthline – Mayoclinic