Exercise method of rheumatoid arthritis: You must do enough warm-up exercise before strenuous exercise, and pay attention to replenish water during exercise. Different people should arrange exercise time according to their living habits. This exercise is something we often do. Come with me to see the exercise method of rheumatoid arthritis.
Exercise method for rheumatoid arthritis 1 1, fast walking and backward walking. This is an effective fitness method that ordinary people can easily master and stick to. The so-called fast walking means 120 steps per minute, from short to long. The so-called walking backwards means walking backwards, on a flat road or square, every time 100-200 steps, which can be alternately carried out with fast walking. Patients with better physique can also run fast, far and with variable speed.
2. Tai Ji Chuan, Taijijian, Wuqinxi and other traditional China martial arts.
3. Qigong.
4. Riding a bike, dancing disco for the elderly, traditional dancing, aerobics, etc.
5. You can do simple joint function exercises, such as joint gymnastics.
Patients can choose 1-2 according to their illness, physical condition and hobbies. If the illness is mild, you can choose activities with complex movements and large activities, such as Tai Ji Chuan, Taiji Sword and disco for the elderly. If the illness is serious and the movement is inconvenient, you can choose activities with simple movements and small activities, such as walking, jogging and qigong. Patients can also choose joint gymnastics in different parts by needling their diseased joints.
Exercise method for rheumatoid arthritis 2 1. Carry out low-intensity aerobic exercise: patients can walk, climb stairs and dance. Start from a few minutes, wait until the body adapts to the amount of exercise or feels good about itself, and then appropriately extend the exercise time to 30-60 minutes. You can do it many times a week.
2. Fist-clenching and finger-stretching exercise: 20 times per cycle, 2 cycles per day.
3. Wrist movement: one hand is placed on the table, and the other hand bends to grab four fingers and bends inward, 20 times per cycle, 2 cycles per day.
4, hip movement: sitting on the ground, legs slightly apart, first adhere to the feet outward for 5 seconds, and then adhere to the inward for 5 seconds, from 5 to 20 times a day, 2 cycles a day.
5. Foot stretching: Push the wall with your palm, with one foot in front and one foot behind; Your toes are off the ground, and your hind toes are exerting force. Keep the calf muscles tight for 30 seconds and repeat for 3 times.
6. Taiji: Tai Ji Chuan moves slowly and has low exercise intensity, which is very suitable for patients with rheumatoid arthritis. Learning Tai Chi can not only help patients cultivate their self-cultivation, but also reduce their anxiety.
7, fast walking and walking backwards: fast walking, that is, walking 120 steps per minute. And walking backwards means walking backwards. Patients can take 100 ~ 200 steps at a time, and choose to take it on a flat road or square. You can also alternate with walking. It should be done at the early stage of the disease. Don't do strenuous activities at first, but gradually increase the amount of exercise. Conditional activities can be carried out under the premise of local heat preservation. Do 1 ~ 2 exercises every day and stick to it, and try to make the exercises useful and interesting.
Matters needing attention in exercise for rheumatoid patients
When the patient's erythrocyte sedimentation rate is below 50mm/h, the body temperature is within the normal range, and the acute active joint inflammation subsides, appropriate functional exercise should be carried out regardless of the degree of joint pain.
During the period of obvious joint swelling and pain, joint function exercise is not suitable. Not only that, but also restrict joint activities, especially the activities of weight-bearing joints, in order to reduce inflammatory reactions and relieve pain.
You can have a short rest in the acute stage, usually about 3 weeks. Many patients, due to long-term rest and excessive restriction of activities, will cause joint stiffness and muscle atrophy, which is not good for their health.