关节炎患者怎么能停留健康以锻炼？

这个岗位是后续在以后 为什么应该关节炎患者行使和不仅不爱出门的人?. 如前面提到，遭受关节炎不意味着您不应该裁减您的体育活动。 通过行使正确，您将是适合和健康的。 您的医生或理疗师能推荐少量锻炼为您，也许包括：

1) 加强锻炼
这些锻炼帮助您修造将帮助支持和保护您的联接的强的肌肉。 重量训练 是可能帮助您维护您的当前肌肉力量或增加它加强锻炼的例子。

每隔一天做您加强锻炼，但需要额外休息日，如果您的联接是痛苦的或您注意所有膨胀。采取它慢和容易 当举的重量。 您可能需要开始以一或二磅重量(甚至没有重量根本。)，一旦您能容易地做三套八或10重复，逐渐增加重量。 花费时间并且逐渐加强。

2) 需氧运动
有氧或耐力锻炼帮助以您的整体健身。 某些好处包括：

• 改进您的心血管(心脏)健康
• 帮助您控制重量
• 训练您为更多stamina

是容易在您的联接需氧运动的例子包括走，乘坐自行车和游泳。 游泳 并且 水上健身操 是特别是好选择，如果您的联接为走是太疼痛的。 游泳是理想的，因为水创造一个失重的环境-，并且，如果您是失重的，您在您的脚腕、膝盖、臀部、腕子或者肩膀不施加压力。

活动您太艰苦选择，不推挤自己的不论。 设法做20到30分钟需氧运动， 3次每星期。 您能分离那时候入10分钟的块作为开始。 并且，至多，您的心率应该到达大约60%到它的最大值的80%。

3) 范围行动锻炼
锻炼的这些类型解除僵硬并且增加您的能力通过他们全方位行动移动您的联接。 范围行动锻炼介入移动您的联接通过他们的正常移动范围，例如举您的胳膊在您的头或滚动您的肩膀今后和落后。

每联接应该每天审阅它全方位行动。 如果弯曲联接用某一方式导致许多痛苦，忠心于是更加舒适的运动。 随着时间的过去，逐渐增加您的灵活性的尝试直到联接收复它全方位。这些锻炼可以每日或至少每隔一天完成。

4) 其他活动
Any movement, no matter how small it is, can help. If a particular workout or activity appeals to you, ask your doctor whether it is right for you. Try gentle forms of yoga and tai chi. Be sure to tell your instructor about your condition and avoid positions or movements that can cause pain.

Tips to Keep Your Joints Safe

• Before you exercise, you must know your sore spots. Try to choose exercises that minimize the stress on the most painful joints. If you have pain in your wrists, for example, do not do exercises such as weight lifting or push-ups. Instead, try walking. If your soreness is centered in your knees, avoid exercises like running or aerobics and stick with yoga and light weight training.
• Start slowly to ease your joints into exercise if you have not been active for a while. If you push yourself too hard, you can overwork your muscles. This will aggravate your joint pain.
• Apply heat to the joints you will be working before you exercise. Heat can relax your joints and muscles and relieve any pain you have before you begin. Heat treatments should be warm, not painfully hot, and should be applied for about 20 minutes.
• Move your joints gently at first to warm up. You might begin with range-of-motion exercises for 5 to 10 minutes before you move on to strengthening or aerobic exercises.
• If you start noticing pain, take a break. Pain that is stronger than your usual joint pain might indicate something is wrong. Slow down if you notice inflammation or redness in your joints. Trust your instincts and do not exert more energy than you think your joints can handle.
• After your exercise, finish every workout with additional stretching.
• Ice your joints after exercising. This can reduce swelling and pain. Use a cold pack on your joints for 10 to 15 minutes.

• Tell your doctor if your exercise causes:
  • Persistent fatigue or increased weakness
  • Reduced range of motion in your joints
  • Joint swelling
  • Continuing pain

Hopefully, by doing the above exercises with precaution steps, arthritis patients will not have to avoid all physical activities.

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