1. Exercise reduces inflammation
Regular exercise
tends to lower the level of inflammation in the body. Inflammation is measured
using blood tests that check for inflammatory markers, such as C-reactive protein (CRP) and
erythrocyte sedimentation rate (ESR). Test results for these markers tend to be
high during RA flares and low when RA is well controlled. Studies show that
exercise helps lower inflammatory markers. 1-5
Exercise can affect ra inflammation levels in several ways:
- Exercise promotes anti-inflammatory response in the body. The movement causes muscle
cells in the body to release chemicals called anti-inflammatory
cytokines. Cytokines are small protein molecules that act as
messengers between cells and tell the immune system what to do.
- Exercise suppresses the pro-inflammatory response in the body because
an overactive immune system causes inflammation. While exercise can
help reduce the activity of the immune system.
- Exercise helps reduce excess fat tissue, which increases inflammation. Fat tissue can
release substances that increase inflammation, such as certain hormones
and pro-inflammatory cytokines.
Some experts
suspect that exercise may reduce the pro-inflammatory effects of fat tissue
even if you don't lose weight. 6 How
exercise affects inflammation and ra disease activity continues to be studied.
Lowering the
level of inflammation in the body can relieve the activity of RA disease and
reduce the signs and symptoms of other conditions, such as diabetes and heart
disease.
See Anti-Inflammatory Diets for Arthritis
advertisement
2. Exercise helps rebuild lost muscles
As RA develops,
the body loses muscle tissue and strength. This loss is seen at every stage of
the disease - at diagnosis, when RA is active, and even when RA is in
remission. Weight may remain stable or increase; eight indicate that while muscle tissue decreases, fat
tissue increases.
Adding exercise
to a treatment plan can:
- Build muscle tissue. While muscle tissue accounts for about 45% of body mass in healthy
people, it usually accounts for less body mass in people with rheumatoid
arthritis. 4 Exercise helps increase muscle mass.
- Improves joint function. Muscles move our joints. Exercises to build muscle tissue can improve
how well your joints work (joint function).
- Protecting joints. Muscles support the joints. Building muscle helps protect joints from
damage and injury.
Strength training
may involve equipment, such as weights or resistance bands. Exercises that use
weight, such as squats and specific yoga poses, can also build muscle strength.
9
3. Exercise lowers the risk of heart disease
People with
rheumatoid arthritis are 48% more likely to develop heart disease than the
general population. Ra
inflammation is
thought to damage the heart and blood vessels.
Exercise reduces
the risk of heart disease by:
- Decreases inflammation that can damage the heart and blood vessels
- Burning excess fat, which can contribute to heart disease
No matter what,
exercise is a great way to fight heart disease – whether RA has been diagnosed
or not.
advertisement
4. Exercise relieves symptoms of fatigue and depression
People with
chronic autoimmune diseases, such as rheumatoid arthritis are more likely to
feel depressed and tired. Exercise can help reduce depression11to15 and fatigueby16.17 in people who have chronic conditions.
Research shows there
are several possible reasons why exercise helps. Exercise:
- Releases chemicals in the body, such as endorphins and dopamine, which can
help improve your mood and reduce drowsiness.
- Reduces inflammation throughout the body, which is linked to depression and fatigue
- It gives you a sense of accomplishment and control over ra symptoms.
While depression
and fatigue may not completely go away with exercise, they can decrease and
become less noticeable.
