Exercise can help ease arthritis pain, but how much do you really know about the ins and outs of working out? Read these questions and answers and test your fitness IQ!
问:你每周应该做多少有氧运动?
A: 150 minutes.
The U.S. Department of Health and Human Services advises at least that much moderate-intensity aerobic activity each week. Research shows just 13 percent of men and 8 percent of women with arthritis meet that. But a recent study suggests that as little as 45 minutes may help people who havearthritis in their knees,hips,anklesorfeet.
Q:Lifting weights helps support joints.真或假?
A: True.
“Having strong muscles can take pressure off of the joint, which may help lessen arthritis pain,” says rheumatologist Rochelle Rosian, MD, at Cleveland Clinic.
问:锻炼时感到一些疼痛是正常的。真或假?
A: True.
Mild pain or soreness is a normal part of working out, says Andrew McDonnell, a physical therapist at Baylor Scott & White Medical Center in Round Rock, Texas. However, moderate to severe pain in your joints is a sign that you should stop exercising and rest.
问:力量训练建议一周进行多少次?
A: Experts recommend strength training at least twice a week, but you can do it more often.
“Your muscles need one or two days of recovery between workouts,” says McDonnell.Switch between muscle groups. For example, work your legs one day and your arms the next.
问:关节炎患者应避免高强度运动。真或假?
A: False.
A study published inClinical Rheumatologyfound thathigh-intensity exerciseimproved function in people withrheumatoid arthritis (RA)without damaging their joints. The key is choosing an activity that doesn’t add pressure or cause pain in your affected joints.
Q: About how long should you warm up?
A: 5 to 10 minutes.
热身可以促进血液循环，减少僵硬，避免受伤。每次锻炼都以轻度运动开始，比如原地踏步。
Q: Is it better to stretch before or after your workout?
A:在你锻炼之后。
“Stretching cold muscles may cause you to pull or harm something,” says McDonnell. Work on flexibility after your warmup or workout.
Q: Exercise can give you more energy. True or false?
A: True.
Exercising regularly improves sleep quality and reduces fatigue, according to a study of people with RA published in 2014 inThe Journal of Rheumatology.
Author: SHARON LIAO
Related Resources:
- Strength Training for People with Arthritis
- Strength Training is Essential for People with Arthritis
- How Exercise Helps Your Joints
- High-Intensity Exercise & Rheumatoid Arthritis
- Weight-Bearing Exercise Videos