Arthritis, a gradual autoimmune process, slowly inflames joints, causing pain and stiffness while reducing mobility. The pain of arthritis might make you want to avoid movement, but the key to decreasing pain and maintaining mobility is to keep moving – intensively.
Intensity Matters
Research at the K. G. Jebsen Center for Exercise in Medicine–Cardiac Exercise Research Group at the Norwegian University of Science and Technology shows that intensive exercise is remarkably effective at controlling arthritis inflammation. According to researcher Anja Bye, it is essential for arthritis patients to maintain fitness and work on their cardiovascular endurance.
In her study, Bye put women with rheumatoid arthritis through an intensive 10-week exercise bike program. Twice a week during each cycling session, the women warmed up for ten minutes, performed four intervals (four minutes each) at about 90% of their maximum heart rate, and took three-minute breaks between intervals at 70% of their maximum heart rate. Each session lasted just over half an hour.
Promising Results
Participants in the study experienced no problems with the program. Instead, researchers observed a reduction in inflammation, as measured by the inflammation marker CRP (a chemical in blood that increases with inflammation). Study participants also experienced an increase in maximum oxygen intake, reducing their risk of cardiovascular disease.
Alternatives to Cycling
If you don’t have an exercise bike, other options can provide the same results. Do four sets of exercises that raise your pulse for four minutes at a time, followed by a couple of minutes of slower-paced activity (like jog in place, an aerobic routine, or dancing around the house), twice a week. Using a kitchen timer can help you keep track of the intervals.
Pain Management Through Diet
In addition to exercise, changing your diet can help control arthritis pain. The paleo diet has helped many people manage arthritis-related inflammation and pain. This diet puts an emphasis on consuming clean, whole foods, such as fruits, vegetables, animal protein, and healthy fats, while eliminating added sugars and processed foods.
The Arthritis Foundation offers additional information on how the paleo diet can help manage arthritis symptoms.
In Conclusion
Intensive exercise and a healthy diet are essential components of reducing arthritis pain, inflammation, and preserving mobility. A twice-weekly high-intensity exercise regimen, coupled with a dietary shift towards whole, unprocessed foods, can provide significant relief for arthritis sufferers and improve overall health.
