Aerobic Exercise: Spandex Optional
Aug 27, 2008
When most people hear the term “aerobic exercise,” they probably think of leotards, loud music, and a class full of workout junkies. But despite the stereotype, aerobic exercise (also called cardiovascular or endurance exercise) is a key component of an effective fitness program for people living with RA. In fact, the Arthritis Foundation recommends that people with RA participate in 30 minutes of aerobic exercise at least 3 times per week.
As I've mentioned in past articles, it's important for you to work with your rheumatologist to find the level and type of exercise that's right for you. In the case of aerobics, your rheumatologist may recommend that you start by walking for 15 minutes, twice a week. Then as your endurance increases, you may increase the length and frequency of your walks. Or, you may upgrade the type of activity to something more aggressive, like jogging.
Speaking of activities, there are plenty that qualify as aerobic exercise. Essentially, an aerobic activity is any physical activity that:
- Raises your heart rate for a sustained period of time
- Is continuous and rhythmic in nature
- Uses large muscle groups of the body
Some of the most common low-impact, aerobic activities include walking, swimming, cycling, rowing, and cross-country skiing. (For safety's sake, the last 3 are best performed on simulated exercise machines.)
What's in it for me?
Not only does aerobic exercise have general health benefits (stronger bones and improved endurance and circulation), but it can also help reduce pain and stiffness in people living with RA. Another great thing about aerobic activities is that many are also forms of recreation that can be shared with family and friends—a walk with your friend, a swim with your spouse, or a bike ride with your child.
Your homework assignment:
- Talk with your rheumatologist at your next appointment about the level and type of aerobic activity that's appropriate for you
- Pick an activity that you find enjoyable
- Invite a friend, neighbor, or family member to join you
- Experience the benefits
Want more from Manette?
She's also featured in a series of video clips on the
Exercises Designed for RA page. To watch her in action,
click here.
