On some days, I can hike on rough terrain up and down hills and other days I can only walk on paved surfaces on flat ground. If I step outside and walk around my neighborhood or on a path at the park, my energy level increases while my fatigue level decreases. When I feel unmotivated to exercise, I remember how great I feel after a good walk. In the past, my own exercise level varies based on how I feel and my schedule - but the new ACR guidelines have redirected me toward more consistent exercise. “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 “I’ve tried to learn ways to work around it, I’ve changed my training style,” Lauren explains.įor Lauren, like so many others with inflammatory arthritis, it’s about finding a good balance. 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 can’t demo that for someone,” she shares on the Psoriatic Arthritis Club Podcast. A reverse lunge, for example, involves stepping back and bending the toes. Lauren Scholl’s career as a personal trainer requires her to bend over and pick up weights as she demonstrates exercises. When her body is not feeling as well, her activity includes: Walking (for more than 30 minutes at varying speeds). Strength-training with light free weights.Today her routine changes based on how her body and joints feel. Before being diagnosed with RA, her goal was centered on cardio, weight management, and personal growth. Floor exercises with a firm foam roller (to ease her back pain)Īshley’s Routine: Dance Class, Strength-training, Swimming, WalkingĪshley Newton was once a distance runner, obsessed with beating her best time, longest distance, and number of competitive events.Her favorite activity: hiking an easy trail. Like many, Elisa Comer’s exercise routine changes based on good and bad days with RA. Elisa’s Routine: Hiking, Water Therapy, Stretching 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. If your exercise routine does not include much cardio or strength-training, you are not alone. The workouts change every day, but some common movements include:Įxercise is a vital component of Sara’s wellness plan, and she recently documented her success in a Patient Perspectives poster for the American College of Rheumatology (ACR) convergence 2022 entitled “Exercise as a Supportive Treatment for my Ankylosing Spondylitis.” These classes incorporate a variety of cardio and resistance-based exercises targeting the whole body to improve endurance and strength. Her routine consists of attending group fitness classes five to six days each week. Sara King-Dowling attributes sticking to a routine exercise program as a key factor in keeping her ankylosing spondylitis (AS) symptoms at bay. Sara’s Routine: Fitness Classes 5-6 Days Weekly The following people are all living with inflammatory arthritis - but how and when they exercise varies immensely. To help get you inspired to incorporate movement into your overall treatment plan, we’ve asked several people with inflammatory to share their routines. In other words, there is not one best exercise for all and it’s up to you to find what works for you. Exercise has been found to reduce stress, fatigue, brain fog, inflammation, and body fat.īut how do you know which type of exercise is best? And what about frequency, intensity, and duration? ACR has not formally defined this criteria, but instead, recommends that exercise should be tailored to each patient based on their: This likely doesn’t come as a surprise with numerous studies demonstrating the benefits of exercise for those of us with RA, as well as other types of inflammatory arthritis. These recommendations are found in the first-ever ACR Guideline for Exercise, Rehabilitation, Diet, and Additional Integrative Interventions for Rheumatoid Arthritis. The American College of Rheumatology (ACR) strongly recommends consistent exercise for people with rheumatoid arthritis over no exercise and conditionally recommends aerobic, aquatic, resistance, and mind-body exercises.
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