About This Column
Here you'll find advice on how to take a more comprehensive approach toward managing your rheumatoid arthritis (RA). Keep in mind, this column is intended to advise you on how to complement your treatment, not replace it. Please consult your doctor to determine what advice may be right for you.
Featured Article
Take a Dip Into a Healthy Routine:
Aquatic Exercises and RA
Jun 17, 2009
In the past, I've talked a great deal about how exercise can be a valuable part of living well with RA. But there are some forms of exercise that may not be ideal because they can put too much stress on your joints. So today I'd like to discuss how exercising in the water, often called aquatic exercise, can help minimize that stress and still give you the workout you need.
If your rheumatologist approves, aquatic exercises can help improve your range of motion and flexibility, while increasing your endurance and muscle strength. Not to mention, the weightless effect and mild resistance of the water offers an ideal workout environment where less strain is placed on your joints. The warming effect of the water can also help soothe aching muscles and relieve the pain and stiffness caused by RA.
If you don't have a pool and need a place to exercise in the water, I recommend checking with your local YWCA, YMCA, or community pool. Chances are, those facilities will offer classes, but if you want to get started on your own, I recommend the following tips:
To perform these exercises properly, work out in an area where you can stand and hold on to something—a bar, a bench, or the edge of the pool
Consider using assistive devices such as kickboards or Styrofoam paddles to help you stay balanced in the water
Make sure the water temperature is at a safe and comfortable level before you get in
To begin, focus on a specific part of your body and move that part slowly against the resistance of the water
Try to go through your complete range of motion, but don't push beyond your ability
Progress at your own pace to faster movements
Again, at your own pace, try doing each movement 3 to 8 times
Follow the 2-hour pain rule. If you're sore 2 hours after you have exercised, then you probably pushed yourself a bit too much. Next time just take it down a notch. If you gradually continue adding to your routine, eventually you'll reach your goal without wearing yourself out
Aquatic exercises can be a fun way for those with RA to get a low impact, yet effective, workout. And if you exercise in warm water, it can also be quite soothing. So head for a pool, and consider giving an aquatic exercise program a try today.
Managing Pain and Stress
