How to Workout with Gout

Gout can make it painful to walk — and painful to do much of any type of exercise. Even if you don't have podagra — the type of gout that affects the joints of the big toe — exercise can seem detrimental to your symptoms of swelling, redness, heat, pain and stiffness in the joints.
But the arthritis Foundation encourages working out in one simple way: walking. It's been proven to help symptoms of arthritic conditions such as gout. And while you could just go put one foot in front of the other, the arthritis Foundation offers the following tips:

Increase the Time Slowly
Outside or on a treadmill, start with an easy 10- to 15-minute walk if you've been
sedentary, and work your way up to 150 minutes a week, or 30 minutes a day, five days a

Increase the Intensity Slowly
The rule of thumb is to not increase the time you walk more than 10 percent per week, so
plan ahead to know how long it might take you to build up to 30 minutes per day

Stay Consistent
Aim to exercise at the same time every day, and get back on track as soon as you can if you miss a day. Consistency will help teach your body what's coming, how to recover and how to handle an increasing amount of exercise.
Keep a Journal
Include a starting goal, a "mid-level" training goal and a "pro" training goal that reflect the various stages of your progress. Your written log should also include the
date, the distance of your walk and the speed of your walk. Try using a pedometer to help track your steps.

Join an arthritis Walk

Held across the country, these events are staged to raise awareness and money to fund arthritic conditions. You can choose a 1-mile or a 3-miie course. Even better? Participants are encouraged to bring dogs.

Step It Up
Once you've mastered a walking program and spoken with your doctor about additional specific exercise, the arthritis Foundation encourages the addition of
other fitness activities, including strength training, yoga and Tai chi. Look for workouts that include endurance, flexibility and strength.
If you have gout and you're trying to lose weight or maintain a healthy weight through methods other than exercise, the NIAMS advises to avoid low-carb, quick
weight-loss diets.

Your body can't completely burn its own fat when you don't consume enough carbs, and in turn your body may form ketones and release them into the bloodstream in a condition called ketosis, which can increase the levels of gout-causing uric acid. Instead, add more low-fat dairy and Vitamin C-rich foods, which recent studies have shown may help prevent gout.
Regardless of the types of exercise or diet regimens you begin, start with a plan and build slowly toward your goals so that you're able to maintain the lifestyle you set out to achieve.

Maintain a Healthy Weight
If you're overweight, losing weight is key to lowering your risk for gout. Extra body tissue means extra uric-acid production from normal processes of breakdown and turnover. Talk to your doctor about what a healthy weight goal and plan is for you; in general, you can start losing weight by following a regular exercise program (gentle, low-impact exercise is best for arthritis sufferers) and eating a calorie-controlled diet rich in plant foods (especially vegetables) and reduced-fat dairy products with moderate portions of lean protein.


Arthritis Pain and Massage Therapy

Studies have shown that gentle massage can help to improve pain, stiffness as well as improve the joints range of motion in arthritis sufferers.

Massage can in some instances assist to reduce swelling by improving circulation.

A gentle massage can affect the muscles and connective tissues in the body. This can be beneficial to people with arthritis as a means to lessen stiffness in the joints, muscles, and tendons.

Regular self-massage or massage by a qualified therapist can help to soothe affected joints.

When using the services of a massage therapist, always discuss your arthritis condition and make your therapist aware of where you experience pain.

Massage therapy should not be painful but, should help to soothe and complement your current arthritis treatment.

Stretching - Exercise For Arhtritis

Stretching exercises can help arthritis sufferers to maintain normal joint function. Many people that suffer from arthritis tend to keep their knees, hands and fingers bent as it feels more comfortable. This tends to ease the pain, but only temporarily.

Holding your joint in the same position can affect mobility of that particular joint. Gentle stretching of the affected joints helps to maintain the joints flexibility and mobility. The best way to stretch painful joints is by slowly and progressively stretching the joints further and further until a normal or "close to normal" range of motion is achieved. Stretching is also an important means of warming up before starting other exercises beneficial toarthritis sufferers such as cycling.walking, golf etc.

Yoga - Exercise For Arthritis and Painful Joints

Everyone can benefit from gentle yoga sessions, even those who suffer from painful swollen joints due to Rheumatoid arthritis.

Yoga is a wonderful way to maintain the mobility of joints due to gentle stretching movements and also encourages deep relaxation techniques. Avoid intense yoga sessions and remember to always consult your physician first.

Walking - Exercise for Arthritis and Painful Joints

Walking is an excellent exercise for those suffering from arthritis and stiff joints. Walking helps to reinforce bone density and is healthy to our heart and lungs.

Walking is a low impact aerobic exercise that is easy on the joints. One can start off at a manageable and moderate pace and then increase the distance and pace gradually. Remember to always consult your physician first before embarking on an exercise program.

Golf - Exercise for Arthritis and Painful Joints

According to the arthritis Foundation, golf can enhance the mobility and the strength of the spine, hips, upper and lower extremities.

Playing golf can offer physical benefits such as aiding in improved strength, balance and range of motion. Golf can be a fun way to exercise in the outdoors. It is advisable to warm up and stretch before and after playing. Ensure your golfing equipment is not too heavy and always consult your physician first.

Cycling-Exercise for Arthritis and Painful Joints

Cycling is a fun and excellent way to exercise. It is gentle on the joints and helps build muscle strength to support our joints. An indoor stationary bike will suffice if outdoors is not an option.

Cycling is believed to be relatively non-stressful on the knee joints and can help improve knee joint mobility and prevent muscle deterioration. This can assist in reducing the effects of stiff, painful joints.

When starting a cycling exercise program, remember to start off with a short and slow routine until your stamina builds up and always consult your physician first.

Swimming-Exercise for Arthritis and Painful Joints

30 minutes of moderate exercise such as swimming can help to alleviate joint pain as it strengthens the muscles around our joints. Many sufferers of arthritis, rheumatoid arthritis, fibromyalgia, lupus and painful Joints etc. are hesitant to exercise due to joint pain and discomfort.

Swimming is a low impact exercise which, combined with a healthy diet can be a natural and effective way to build muscle strength around the joints and help manage various types of joint pain and stiffness.

Swimming is a gentle and effective way to exercise our joints and muscles without any jarring motions. Water allows for free movement and has 12 times more resistance than air, so movements in the water helps to tone and strengthen the muscles.

Swimming combined with stretching is a wonderful low impact exercise that can build muscle strength and improve flexibility. Remember to consult your physician before taking on an exercise program.