Arthritis Awareness Month: May
“Every Body is Different” Exercise is Different for All
Exercise with Chronic Illness is not easy.
The American College of Rheumatology (ACR) strongly recommends consistent exercise for people with Inflammatory arthritis over no exercise and conditionally recommends aerobic, aquatic, resistance, and mind-body exercises.
This likely does not come as a surprise with numerous studies demonstrating the benefits of exercise for those of us with Arthritis. Exercise has been found to reduce stress, fatigue, brain fog, inflammation, and body fat.
But how do you know which type of exercise is best? And what about frequency, intensity, and duration? ACR has not formally defined these criteria, but instead, recommends that exercise should be tailored to each patient based on their:
- Disease trajectory
- Capabilities
- Access
- Other health conditions
There is not One Best Exercise for All
Example: The following people are living with inflammatory Arthritis, but HOW and WHEN they exercise varies immensely
Person “A” Routine: Fitness Classes 5-6 Days weekly
Person ‘’A” attributes sticking to a routine exercise program as a key factor in keeping her ankylosing spondylitis (AS) symptoms at bay. Her routine consists of attending group fitness classes five to six days each week. These classes incorporate a variety of cardio and resistance-based exercises targeting the whole body to improve endurance and strength.
The workouts change every day, but some common movements include:
- Romanian deadlifts
- Kettlebell swings
- Chest presses
- Cycling
- Jumping jacks
- Burpees
If your exercise routine does not include much cardio or strength-training, you are not alone. Even people with similar conditions have their own unique set of attributes, including fatigue and pain levels, muscle strength, flexibility, stamina, and disability, which may hinder certain types of exercise.
Person “B” Routine: Hiking, Water Therapy, Stretching
Like many, Person B’s exercise routine changes based on good and bad days with RA. Her favorite activity: hiking an easy trail. Other exercises in her rotation include:
- Warm water therapy
- Stretching
- Using gentle resistance bands
- Floor exercises with a firm foam roller (to ease her back pain)
Person “C” Routine: Dancing, Swimming, Walking
Person C was once a distance runner, obsessed with beating her best time, longest distance, and number of competitive events. Before being diagnosed with RA, her goal was centered on cardio, weight management, and personal growth.
Today her routine changes based on how her body and joints feel.
On good days, Person C enjoys:
- Hip-hop dance class
- Barre with modified moves
- Strength-training with light free weights
- Swimming
- Walking (for more than 30 minutes at varying speeds)
When her body is not feeling as well, her activity includes:
- Short walks at a slower speed
- Gentle stretching with deep breathing
- Physical therapy (PT) exercises
- Walk laps in the pool
Adapting to New Forms of Exercise
Lauren is a Trainer. Lauren’s psoriatic arthritis symptoms make it challenging to demonstrate exercises for clients like she did in the past, so she demonstrates using her words. “I’ve tried to learn ways to work around it, I’ve changed my training style,” Lauren explains. (Picked up from a podcast: Psoriatic Arthritis Club)
For Lauren, like so many others with inflammatory arthritis, it is about finding a good balance. “If I am flaring, it is hard, and I have to like, really listen to my body and know what I can handle.”
Find What Works For You.
Note: Get started with Arthritis friendly exercise.
A good first step is talking to your doctor about your desire to exercise — and how you can approach movement without overtaxing your joints. In the meantime, here are some patient recommendations for getting back into a daily exercise routine.
- Work with a Physical Therapist
- Think Slow and Steady
- Consider Arthritis Friendly Aids
- Find the Fun
If you are looking to find your way to exercise with Inflammatory Arthritis in Dubai, Look for me here https://iracdubai.com/team/nitika-sharma-best-physiotherapist-in-dubai/
Nitika Sharma
Rheumatology and MSK PT
IRAC, Dubai
