Living with rheumatoid arthritis (RA) presents unique challenges, especially when it comes to starting and maintaining an exercise routine. However, regular exercise is essential for managing symptoms and improving overall well-being.
I often get asked how I get started with exercise. Many people struggle with the first steps, and when you’re dealing with a disease like RA, it’s no wonder getting started is challenging. Since RA is a chronic illness, I often have periods when I’m unable to exercise. The longer I’m away from exercising, the harder it becomes to get back into it, and I start to feel the effects of inactivity. Over the years, I’ve developed a routine that helps me prioritize exercise in my daily life while living with RA.
Here’s how I navigate the process and get started with exercising, despite the obstacles RA presents.
Examining My Barriers to Starting Exercise
Before diving into an exercise routine, it’s important to identify and address the barriers that may hinder progress. For me, these barriers can be both physical and mental:
Physical Barriers
- Money: Limited financial resources can restrict access to gym memberships or specialized equipment. I focus on affordable or free exercise options such as walking, stretching, or home-based workouts. Community centers also offer affordable programs, some specifically for seniors or those on disability support.
- Environment: Weather conditions or lack of space can impact my ability to exercise. I adapt by finding indoor activities or using local pools and fitness centers.
- Medication: The side effects of RA medications can sometimes make exercise challenging. I consult with my health care provider to find the best times for exercise, when side effects are minimal. Taking my medications at bedtime works best for me.
- Flare-ups and pain: Flare-ups can be unpredictable and debilitating. I listen to my body and adjust my exercise routine, focusing on gentle movements during flares. If my body is telling me to rest, I rest.
- Fatigue: Chronic fatigue is a common symptom of RA. I plan my exercise during times of the day when my energy levels are higher. Exercising in the morning has been most beneficial for combating fatigue.
Mental and Emotional Barriers
- Lack of motivation: Sometimes, I just don’t feel motivated. Setting small, achievable goals and reminding myself of the benefits helps me stay on track. I love using the sauna after exercising, and I enjoy the elliptical, so I stick to exercises I find enjoyable.
- Overwhelm: As a single mom with a chronic illness, life can feel overwhelming. I remind myself that exercise is a form of self-care that benefits both my physical and mental health. Starting with small steps and a clear plan prevents the process from feeling overwhelming.
- Flare Fear: The fear of triggering a flare can be paralyzing. I educate myself on safe exercises and work with professionals to create a plan that minimizes risk. Regular exercise has actually helped me reduce my flares.
Necessary Purchases
While exercise can be done with minimal equipment, a few key items can enhance my routine and help manage RA symptoms:
- Comfortable, supportive shoes, clothing: Proper footwear reduces joint stress and prevents injury. I always buy a half-size up and opt for wide-width shoes. Soft cotton clothing is easier to remove when damp, as stiffer fabrics can cause finger pain.
- Resistance bands or light weights: These are versatile and affordable tools for strength training.
- Yoga mat: Great for stretching and low-impact exercises.
- Cooling packs and heating pads: Useful for managing pain and inflammation post-exercise.
- Water bottle: Staying hydrated is crucial, and I prefer filtered, cold water.
Assessing and Managing Pain
Understanding where my pain is helps me tailor my exercise routine to avoid worsening symptoms:
- Joint pain: I focus on low-impact exercises like swimming, cycling, or using the elliptical to minimize joint stress.
- Muscle soreness: Gentle stretching and yoga help relieve muscle tension. Strength training has also significantly reduced soreness for me.
- Overall stiffness: Warm-up routines and range-of-motion exercises improve flexibility and reduce stiffness.
Preparing for Exercise
Preparation is key to a successful, sustainable exercise routine. Here’s how I get ready:
- Stocking healthful food: Proper nutrition supports my exercise efforts. I stock my house with anti-inflammatory foods like fruits, vegetables, lean proteins, and whole grains.
- Staying hydrated: I keep plenty of filtered, cold water ready to drink before, during, and after exercise.
- Post-exercise recovery: I prepare ice packs and plan for post-exercise recovery, which may include using a sauna or taking a warm bath to relax muscles. It’s important to plan rest periods, as fatigue can increase when starting an exercise routine with RA.
- Organizing laundry: Having workout clothes and towels clean and ready for the week eliminates excuses and keeps me consistent.
- Creating a conducive environment: A clean, organized space helps me focus on my exercise routine without distractions. I set up a designated area for my workouts, free from clutter and equipped with any necessary items.
Getting Started Is Difficult, But Not Impossible
Starting an exercise routine with RA requires thoughtful planning, self-awareness, and a willingness to adapt. By identifying barriers, making necessary purchases, assessing pain, and preparing my environment, I set myself up for success. Regular exercise not only helps manage my RA symptoms but also enhances my overall quality of life. Despite the challenges, the benefits of staying active far outweigh the obstacles.
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