As the name suggests, rheumatic exercise is a form of physical activity designed to support individuals with rheumatic conditions.
Indeed, the benefits of rheumatic exercise include alleviating pain, stiffness, joint swelling, and even physical deformities experienced by people with rheumatism.
Pilates is one example of commonly practiced movements. To learn more, let’s take a look at the various benefits and types below.
Introduction to Rheumatic Exercise
Fundamentally, rheumatic exercise is a physical activity or light movement that focuses on addressing problems experienced by individuals with rheumatic conditions.
Rheumatic exercise aims to move the muscles, help the joints support the body, and maintain overall physical health and body strength. Some examples of light exercises for rheumatism include swimming and similar low-impact activities.
Rheumatic exercise consists of eight movement components, namely maintaining posture, muscle stretching, range-of-motion exercises, muscle strengthening, cardiovascular training, balance training, coordination, and muscular endurance.
The steps of rheumatic exercise are as follows.
a) warm-up
- Move the head to the right and left, up and down for 8 counts.
- Raise both arms from the sides upward for 8 counts.
- Interlock the hands, then lift them up and down.
b) core movements
- Rotate the shoulders forward and backward on both sides.
- Clench both hands and then open them for 8 counts.
- Extend the arms and bend the elbows while moving them to the left and right.
- Lift the left arm upward and the right arm downward, then swing alternately.
Benefits of Rheumatic Exercise
Research indicates that individuals with rheumatic conditions are advised to perform light exercises, such as rheumatic exercises, due to their benefits. Here are some of them.
- Improves joint flexibility and function.
- Alleviates rheumatic symptoms, including joint stiffness and pain.
- Increases joint range of motion.
- Prevents loss of muscle strength and mass.
- Enhances bone density and strength.
- Improves overall body flexibility.
- Boosts mood.
- Enhances overall physical fitness, including cardiovascular and muscular health.
- Improves the quality of life for individuals with rheumatism and reduces the risk of complications.
Types of Rheumatic Exercise
In addition to the rheumatic exercise movements mentioned above, here are several types of rheumatic exercises suitable for the body, such as yoga, Pilates, and muscle-strengthening training.
1. Yoga
Did you know that one of the benefits of yoga is improving body flexibility and range of motion?
Therefore, yoga is a form of exercise for individuals with rheumatic conditions that offers benefits.
Additionally, yoga's relaxation techniques train breathing, which has been shown to alleviate pain and improve mood.
2. Pilates
Pilates is another form of exercise that can help alleviate rheumatic issues.
Similar to yoga, Pilates is known to improve balance, joint strength, and the strength of the surrounding muscles.
The primary goal of Pilates movements is to develop a strong, flexible, and balanced body.
This is why Pilates is considered a suitable exercise for individuals with rheumatic conditions.
3. Tai Chi
The next rheumatic exercise movement is Tai Chi. This fitness practice consists of a series of slow movements, deep-breathing techniques, and full concentration.
Tai Chi is a low-impact exercise, meaning it places minimal load on the muscles and joints.
For this reason, Tai Chi is often chosen as a preferred exercise for the elderly and individuals with rheumatic conditions.
4. Stretching Exercises
Stretching exercises are also recommended for individuals with rheumatic conditions. Stretching, such as warm-up movements, is a light and non-painful form of exercise.
In addition, stretching can help improve joint range of motion and flexibility.
You can perform stretching movements for the hips, back, waist, thighs, calves, and arms.
5. Muscular Strength Exercises
The final rheumatic exercise movements are those aimed at muscle strengthening, such as push-ups, squats, sit-ups, aerobic exercises, or stair-climbing workouts.
Cardio activities such as walking or swimming are also suitable for improving muscle strength and relieving symptoms.
These muscle-strengthening exercises can be performed 2–4 times per week.
If you are a beginner, it is recommended to start with just 10 minutes of practice. For those who are more experienced, the duration can be extended to 30 minutes.
Exercise Tips for Individuals with Rheumatic Conditions
Now that you are familiar with the movements above, here are several rheumatic exercise tips to keep in mind.
- Consult your doctor first about the type of exercise to perform.
- Use safe and comfortable equipment, including clothing, shoes, and a mat.
- Perform exercises gradually, starting with a light or beginner level if you are practicing for the first time.
- Reduce the intensity or stop the exercise if you feel fatigued, uncomfortable, or experience pain.
- Vary your workouts, for example, combining morning stretching exercises with Pilates three times a week.
- Exercise regularly and consistently.
That concludes all the explanations of rheumatic exercise. In addition to being easy to perform, these exercises offer numerous benefits, especially for individuals with rheumatic conditions.
However, you should still follow the guidelines above and perform the exercises carefully.
Don’t forget to rest and drink enough water, at least 8 glasses or 2 liters daily, to avoid dehydration.
Dehydration can negatively affect overall health, making it essential to maintain adequate fluid intake.
Considering the importance of hydration, you should also ensure the quality of your daily drinking water, such as AQUA.
AQUA is a high-quality, healthy mineral water that provides comprehensive protection for its water sources, ensuring the natural minerals remain preserved and safe.
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