用类风湿性关节炎（RA）携手合作携带的关节疼痛，肿胀，僵硬和疲劳，可以让您留在沙发上。运动越少，疼痛风险越右？
错误的。事实上，情况正好相反。根据疾病控制和预防（CDC）的中心，常规运动可以帮助缓解关节疼痛和其他RA症状。“锻炼的人有所改善，每天都有改善，减少抑郁和疲劳，减少疼痛，睡眠改善，”哈斯马霍恩，做， 一种风湿病学家在俄亥俄州大都市区哥伦布俄亥俄州州立大学韦斯纳医疗中心。
一种review published in April 2017 in theCochrane Database of Systematic Reviewslooked at multiple studies that covered the effect of physical exercise on chronic pain and found evidence of positive effects overall — with the caveat that more quality research is needed. There’s little downside to exercise, the researchers concluded, and the valuable benefits of staying active include improved physical function, less severity of pain in joints and other areas, and improvements in quality of life.
这CDCsuggestspeople with RAlowaerobic exercise，如步行，游泳或骑自行车，每周三到五次，最终致力于每次30到60分钟的宿舍。在开始之前，请务必与您的医生交谈。
For people with RA,疲劳可能是一个很大的障碍保持活跃。2014年1月发布的研究Israel Medical Association Journal发现40％至80％的人患有RA索赔的症状，如弱点，缺乏能量，疲劳，作为疾病最衰弱的部分。特别是当伴随着关节疼痛时，疲劳可能是一个巨大的威慑力量。
如果这发生在你身上，Madhoun博士建议记住，减少的活动“导致肌肉力量降低，最终会导致关节炎疼痛和残疾增加。”
换句话说,不要使用RA为借口不exercise. Instead, make it your reason to get moving. Start with these seven expert-recommended exercises for RA.
Walking
It’s free, you can do it almost anywhere, no special training is needed, and it’s easy on sore关节。这关节炎基础says walking can help you maintain a healthy weight or lose weight, resulting in less stress on your joints. In addition, walking can improve your heart health and bone health.
运动的心脏效益对RA人类尤为重要，因为已知病症会增加心脏病的风险。
Swimming
水是一个伸展肌肉的好地方，抚慰你的关节，所以击中了泳池以获得有氧锻炼。游泳圈，或尝试水上散步或水中的班级。一种2017年3月发表的研究一种merican Journal of Physical Medicine & Rehabilitationfound that 16 weeks of water-based exercises in women with RA led to significant improvements in joint and other pain, as well as lowered disease activity, when compared with the effectiveness of land-based aerobic exercises.
Swimming helps control weight, boost mood, and improve sleep, and it’s good for overall health, adds Madhoun.
Strength Training
对于RA的人来说，某些关节疼痛触发器可以使症状变得更糟。但是你的肌肉越强，你的关节上的压力越少。所以不要害怕重量，因为他们是越来越强烈和促进肌肉质量的好方法。
一种学习于2018年4月在杂志上发表的一种rthritis Care & Researchfound that in older adults with RA, aerobic and resistance exercises combined can improve aerobic capacity, endurance, and strength.
实验重量机，自由重量和电阻带。慢慢开始并逐渐增加你的强度。瞄准每周两三天，做八到10种不同的练习，在你身体上工作不同的大型肌肉团体。每次运动做两组或三组八到12次重复。当然，如果你觉得疼痛，请退缩一点。
骑自行车
骑自行车is a great form of aerobic exercise that’s easy on the joints. But it does come with the risk of falling, so it’s important to get the right type of bike for your body. The关节炎基础建议查看舒适的自行车（巡洋舰），卧式自行车，山地自行车或混合自行车，所有这些都具有良好的稳定性和处理。
Yoga and Tai Chi
“When a joint and its surrounding muscles are affected by arthritis, the result is often impaired coordination, position awareness, [and] balance and an increased risk of falling, which is why people complain of their ‘knees giving out’ with activity,” Madhoun says. He explains that瑜伽而太极拳是改善身体意识的练习的例子，这可以增加协调和平衡，这是关节定位的意义（丙虫）和放松。此外，它们包括灵活性和运动范围移动，据CDC称，促进关节灵活性和功能。
普拉提
普拉提focuses on strengthening and improving control of muscles, giving you a low-impact workout that may ease pressure on your hips and other joints. Pilates can also be helpful in managing pain and coping with thesymptoms of RA。关节炎基金会注意人们在普拉提课上坚持自己的步伐，并要求教师修改是否ra症状影响你。
平衡锻炼，如向后行走或站在一只脚上也是有价值的，对促进平衡并避免跌落。只要意识到您可能需要修改一些姿势，以减轻关节的压力，并可能整合道具来帮助您的余额。
适合在家
You don’t always have to hit the gym or even the pavement for a good workout. There are plenty of activities you can do around your home. Give your house a thorough cleaning or work in your yard, pulling weeds, raking leaves, or cutting the grass. While you’re at home, practice balancing on one leg to improve strength and balance. Improvise strengthening exercises by using a chair to move from sitting to standing, or lift hand weights — soup cans can be a good substitute! — for some lightstrength training。有关更多想法，请与物理治疗师或医生交谈。
一种djusting Exercise for Your RA
No matter what exercise you do with RA, be sure to respect and protect your body withsmart adjustments to equipment and various types of movement。“When people are in a flare of their disease, I often tell them to focus on flexibility and low-impact exercises, such as swimming, yoga, and walking,” saysAnisha Dua，MD，MPH， 一种风湿病学家and associate professor at Northwestern Medicine Feinberg School of Medicine in Chicago. “When RA is well controlled, it’s highly beneficial to engage in regularly scheduled physical exercise, including aerobic and strengthening exercises.” Just remember to do them with the right posture and form, and give yourself time to work up to a regular regimen.
Andrea Peirce的其他报告和埃里卡帕特诺
