Table of Contents
1. Walk briskly
2. Cycling
3. Swimming
4. Yoga
Jakarta, goldensamoyed Indonesia
—
Exercise is one of the most effective ways to help control
gout
.Light to moderate exercise can reduce uric acid levels, reduce inflammation, maintain body weight, and reduce the risk of relapse attacks.
But not all types
sports
safe for gout sufferers.The exercise chosen must have minimal impact, not trigger joint pain, and be done at light to moderate intensity.
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Quoting from various sources, here are several types of exercise that are considered the safest and most beneficial for gout sufferers:
1. Walk briskly
Brisk walking is a low-intensity exercise that is easy to do without putting excessive stress on inflamed joints.
The recommended time is 30 minutes per day.Regular brisk walking for 45 days can reduce urate levels by 10.5 percent.This decline can also continue if done regularly.
This activity can also help maintain body weight, improve insulin sensitivity, and reduce the risk of gout attacks.
2. Cycling
Cycling is suitable for gout sufferers because it has minimal impact on the joints.This exercise helps improve cardiovascular fitness and speed up recovery after a gout attack, especially if the joints are still stiff or painful.
Aim for 25-40 minute training sessions 3 to 5 days per week.
3. Swimming
Water sports such as swimming or water aerobics are highly recommended.The buoyancy force when swimming makes the load on the joints much lighter so that sufferers can move without making the pain worse.
In addition, swimming is effective in reducing joint stiffness due to repeated inflammation.Do 25 minute exercise sessions 3 days per week.
4. Yoga
Yoga helps increase flexibility, joint mobility, and reduces stress and inflammation.
Yoga practice for 10-11 weeks can help reduce uric acid levels while reducing pain complaints.
Yoga is also suitable for those who are recovering from a flare or have limited mobility.This is because yoga is a gentle exercise and only focuses on breathing.
(nga/fef)
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