Rheumatoid arthritis can make everyday motions painful but only worsens without exercise, so try low-impact activities such as pool exercises or Tai Chi for a gentle workout that really works. Get professional advice from a fitness trainer in this free video on safe exercise tips.
Hi, I'm Sylvia Ferrero, and we're here at Billy Beck III Personal Training Center in Weston, Florida and today we're going to show you how to exercise with rheumatoid arthritis. Now, if you have arthritis, you're going to not want to move. I mean it hurts, it's painful, the tendency is to not want to actually move but exercise is so important guys I can't stress it enough. It's going to help build strength in your joints and if you don't exercise you're going to use flexibility, mobility in your joints and also the joints become disfigurated so you want to exercise. What you want to focus on is low impact cardio, things like pool exercises, Tai Chi is fantastic and you can also do resistance training of course. One of my favorite resistance training type of exercises is isometrics. So, rather than pushing and pulling weights which is weight bearing and it actually adds pressure to the joint we're going to do isometrics so we're going to relieve some of that pressure. This is Lauren Huff and she's one of our super trainers here at BBIII. She's going to help demonstrate our two exercises for you. The first one you can use any door. We're going to use the men's bathroom door and or you can use the wall, whatever works for you. You're going to be standing a little bit further away from the wall than your arm's length and you're slowly going to bring your chest towards your hands. Now, notice her abs are nice and tight, her shoulder blades are tight and she's got her shoulders down away from her ears. She's holding this position, 90 degrees at the elbows. If it's too much for you, you can come up a little bit more away from the wall and basically you're going to flatten out and spread out your fingers. That's going to help increase some flexibility there. So she's pressing evenly through the fingers. Okay and you're going to hold that anywhere from 10 to 15 seconds, increase to 30 and then eventually 45 to 60 seconds as you get better at this. Come on up girl, breaking a sweat right? I mean it doesn't look hard but it actually gets hard even for this girl with all these muscles. Okay, so the next exercise we're going to do, really simple one. We're going to increase the flexibility and strength in your joints of the hand. A lot of people suffer from that so it's hard to pick up weights. We're going to strengthen them by extending the fingers as much as you can. See her fingers are actually turning upwards a little bit? She's working the muscles on this part of her hand and now she's going to make a fist and it doesn't have to be a crazy tight fist, go ahead and she's going to drop her knuckles but a little bit of pressure and as you get stronger you can go ahead and increase the intensity of the fist, not to the point where you're shaking but definitely where you're feeling a little bit of tension. Lower and then you're going to open and close and again you'll start with anywhere from five to eight reps and increase to ten and eventually about 20 reps as you get better at this. Hope this helps you out guys. I hope you feel better. Get out there and exercise. You're going to feel so much better and I promise you will not regret it. This is Sylvia Ferrero, and this has been Lauren and thanks for watching. This has been how to exercise with rheumatoid arthritis.