How Arthritis Patients Can Stay Healthy with Exercise?關節炎患者如何保持健康的運動？

This post is the follow-up after the這個職位的後續行動後， Why Should Arthritis Patients Exercise And Not Just Stay At Home 為什麼要關節炎患者的運動 ， 而不只是呆在家裡 ?. ？。 As mentioned earlier, suffering from arthritis does not mean that you should not cut down your physical activities.如前所述，患有關節炎並不意味著你不應該降低自己的身體活動。 By exercising correctly, you will be fit and healthy.正確行使，你會強身健體。 Your doctor or physical therapist can recommend few exercises for you, which may include:你的醫生或物理治療師可以推薦幾個練習你的，其中可能包括：

1) Strengthening Exercises 1）加強鍛煉
These exercises help you build strong muscles that will help support and protect your joints. Weight training is an example of a strengthening exercise that can help you maintain your current muscle strength or increase it.這些練習幫助你建立強大的肌肉，這將有助於支持和保護你的關節。 重量訓練是一個例子行使的加強，可以幫助您維護您當前的肌肉力量或增加。

Do your strengthening exercises every other day but take an extra day off if your joints are painful or you notice any swelling. Take it slow and easy when lifting weights.你們的演習，加強每隔一天，而是採取多休息一天，如果你的關節疼痛，或者是你發現任何腫脹。 下手時， 易於舉重。 You may need to start with just a one- or two-pound weight (or even no weight at all.) Once you can do three sets of eight or 10 repetitions with ease, gradually increase the weight.您可能需要啟動只需一兩磅重（甚至沒有重量的。）一旦你可以做3套8個或10個重複輕鬆，逐漸增加重量。 Take your time and build up gradually.以您的時間和逐步建立。

2) Aerobic Exercise 2）有氧運動
Aerobic or endurance exercises help with your overall fitness.有氧耐力訓練或協助您的整體健身。 Some of the benefits include:一些好處包括：

• Improving your cardiovascular (heart) health改善你的心血管疾病（心）健康
• Helping you to control weight幫助你控制體重
• Training you for more stamina訓練你的毅力

Examples of aerobic exercises that are easier on your joints include walking, riding a bike and swimming. Swimming and water aerobics are especially good choices if your joints are too sore for walking.有氧運動的例子是在你的關節更容易，包括步行，騎自行車和游泳。 游泳和水中有氧運動是很好的選擇，特別是如果你的關節疼痛太步行。 Swimming is ideal because water creates a weightless environment — and if you are weightless, you are not putting pressure on your ankles, knees, hips, wrists or shoulders.游泳是理想的，因為水創造了失重的環境-如果你是失重，你不是把你的壓力，腳踝，膝蓋，臀部，手腕或肩膀。

No matter which activity you choose, do not push yourself too hard.無論你選擇的活動，不要把自己太辛苦。 Try to do 20 to 30 minutes of aerobic exercise, 3 times a week.嘗試做20至30分鐘的有氧運動，每週3次。 You can split up that time into 10-minute blocks as a start.您最多可以分拆的時間為10分鐘塊作為開始。 Also, at most, your heart rate should reach about 60 percent to 80 percent of its maximum.此外，最多，你的心跳率應達到約百分之六十至百分之八十的最大值。

3) Range-of-Motion Exercises 3）範圍的動作練習
These types of exercises relieve stiffness and increase your ability to move your joints through their full range of motion.這些類型的練習減輕剛度，提高您的能力將你的關節通過其全系列的議案。 Range-of-motion exercises involve moving your joints through their normal range of movement, such as raising your arms over your head or rolling your shoulders forward and backward.範圍的動作練習涉及移動你的關節通過其正常範圍的行動，如提高你的雙臂在你的頭上或滾動你的肩膀前進，後退。

Every joint should go through its full range of motion every day.每個聯合應通過其全系列的運動，每天。 If bending the joint in a certain way causes too much pain, stick with movements that are more comfortable.如果彎曲的聯合以一定的方式帶來了太多的痛苦，堅持運動，更舒適。 Over time, try to gradually increase your flexibility until the joint regains its full range.These exercises can be done daily or at least every other day.隨著時間的推移，嘗試逐步提高你的靈活性，直至其原有的聯合演習，充分range.These每天可以做，或至少每一天。

4) Other Activities 4）其他活動
Any movement, no matter how small it is, can help.任何運動，無論是多麼小，可以提供幫助。 If a particular workout or activity appeals to you, ask your doctor whether it is right for you.如果特定的鍛煉或活動向你呼籲，請醫生是否適合你。 Try gentle forms of yoga and tai chi .嘗試溫和形式的瑜伽和太極 。 Be sure to tell your instructor about your condition and avoid positions or movements that can cause pain.一定要告訴你的老師對你的情況，從而避免立場或運動，可引起疼痛。

Tips to Keep Your Joints Safe 技巧 ， 讓您安全接頭

• Before you exercise, you must know your sore spots .運動之前，你必須了解你的痛點 。 Try to choose exercises that minimize the stress on the most painful joints.盡量選擇練習，盡量減少壓力是最痛苦的關節。 If you have pain in your wrists, for example, do not do exercises such as weight lifting or push-ups.如果您已經在您的手腕疼痛，例如，不這樣做運動，如舉重或做俯臥撑。 Instead, try walking.相反，嘗試走。 If your soreness is centered in your knees, avoid exercises like running or aerobics and stick with yoga and light weight training.如果你的疼痛是集中在你的膝蓋，避免運動像跑步或有氧運動，並堅持瑜伽，重量輕的培訓。
• Start slowly to ease your joints into exercise if you have not been active for a while.開始慢慢減輕你的關節運動開始，如果你沒有積極一段時間。 If you push yourself too hard, you can overwork your muscles.如果你把自己太硬，你可以勞累的肌肉。 This will aggravate your joint pain.這將加劇你的關節疼痛。
• Apply heat to the joints you will be working before you exercise . 適用於熱的關節您將在您的工作運動 。 Heat can relax your joints and muscles and relieve any pain you have before you begin.熱可以放鬆你的關節和肌肉疼痛，減輕您有任何開始之前。 Heat treatments should be warm, not painfully hot, and should be applied for about 20 minutes.熱處理應該是溫暖的，而不是痛苦的熱，並應適用於約20分鐘。
• Move your joints gently at first to warm up . 移動你的關節輕輕一開始升溫 。 You might begin with range-of-motion exercises for 5 to 10 minutes before you move on to strengthening or aerobic exercises.你可能會開始一系列的動作練習5至10分鐘，然後再轉移到加強或有氧運動。
• If you start noticing pain, take a break. Pain that is stronger than your usual joint pain might indicate something is wrong. 如果你開始注意到疼痛，休息一下。疼痛是強於你通常關節疼痛可能預示什麼是錯的。 Slow down if you notice inflammation or redness in your joints.放慢如果您發現紅腫發炎或在你的關節。 Trust your instincts and do not exert more energy than you think your joints can handle.相信自己的直覺，不施加更多的能量比你認為你的關節可以處理。
• After your exercise, finish every workout with additional stretching .在您的工作， 完成每一個額外的伸展鍛煉 。
• Ice your joints after exercising . 冰上運動後你的關節 。 This can reduce swelling and pain.這可以減少腫脹和疼痛。 Use a cold pack on your joints for 10 to 15 minutes.使用冰敷在你的關節10至15分鐘。

• Tell your doctor if your exercise causes:醫生告訴你，如果你的運動的原因：
  • Persistent fatigue or increased weakness持續疲勞或增加弱點
  • Reduced range of motion in your joints減少運動範圍在你的關節
  • Joint swelling關節腫脹
  • Continuing pain持續疼痛

Hopefully, by doing the above exercises with precaution steps, arthritis patients will not have to avoid all physical activities.我們希望，通過執行上述演習防範措施，關節炎患者將不必避免所有體育活動。

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