At 45, how can I maintain mobility in rheumatoid arthritis?

Hello,

Welcome to icliniq.com.

I read your query and can understand your concern.

Exercise is one of the best non-drug ways to preserve joint function and reduce stiffness. This helps prevent stiffness and maintain flexibility. You can include the following exercises;

1. Gentle range-of-motion exercises daily.

2. Stretch all major joints through their full range. This includes your neck, shoulders, elbows, wrists, hips, knees, and ankles.

3. You can do strengthening exercises three times per week. You should focus on low-impact resistance training, light weights, resistance bands, or body weight. Strong muscles support and protect joints.

4. Aerobic exercise two to three times per week is useful. You can choose between low-impact swimming, stationary cycling, brisk walking, or water aerobics. This also improves cardiovascular fitness, energy, and mood.

5. For balance and posture corrections, Yoga, Tai Chi, or Pilates can improve balance, reduce stress, and ease stiffness.

You should avoid overdoing it during flare-ups; instead, switch to gentle range-of-motion and rest the affected joints.

Anti-inflammatory nutrition is also important as food plays a meaningful role in controlling inflammation. This includes;

1. Mediterranean-style diet: High in fruits, vegetables, whole grains, nuts, olive oil, and fatty fish salmon and sardines.

2. Omega-3 fatty acids: Fish oil supplements can reduce morning stiffness and joint tenderness.

3. Consume less Red meat, fried foods, refined carbs, and sugar-sweetened drinks.

I hope this information helps you.

Feel free to ask further queries.

Thank you.