Can't gout patients do anaerobic exercise? Try these 5 sports!
A low-purine diet has been deeply imprinted in the hearts of many gout patients, but many patients will simply give up exercising because of joint pain. Gout is caused by abnormal uric acid metabolism and the deposition of urate in joints and tissues. Moderate exercise improves metabolic processes, lowers blood uric acid levels, and reduces the number of gout attacks. However, strenuous exercise can cause a large amount of water loss, resulting in hemoconcentration and increased blood uric acid concentration; Strenuous exercise will also enhance metabolic ability and stimulate uric acid production, but the kidneys excrete uric acid less, which in turn leads to excessive urate and even acute renal failure.
Why can't people with gout do anaerobic exercise?
Because anaerobic exercise lasts for a long time, the amount of exercise is also large, the frequency of exercise is intensive, and the water loss rate in the body is fast, which is easy to cause acute gout. In addition, anaerobic exercise can enhance metabolism and increase uric acid production, but renal blood flow is reduced, uric acid excretion is less, making urate too much, and the most terrible thing is that it is easy to cause acuteKidney failureoruremia, which can be life-threatening in severe cases. Gentle aerobic exercise, such as cycling, jogging, tai chi, or swimming, should be moderate, and the exercise should be slightly sweaty.
What exercises are suitable for gout patients in spring?
1. Swimming
Swimming can exercise the joints in all parts, increase joint flexibility, reduce friction and squeezing between bones, and can also improve local blood circulation, promote urate dissolution and excretion. However, insist on swimming for no more than 60 minutes, otherwise excessive exercise will increase lactic acid content and hinder uric acid excretion.
2. Jog
Because the frequency of jogging is low, the impact on the joints is small, especially suitable for gout patients.Consistent jogging can burn excess calories in the body, improve cardiovascular function, and reduce the risk of cardiovascular and cerebrovascular diseases.
3. Cycling
Spring is a great time to ride in the right weather. Cycling for about 30~60 minutes a day can burn most of the calories in the body, and it can also reduce weight. However, cycling time should not be too long, and at the same time, pay attention to the intensity of exercise, so as to better reduce uric acid.
4. Play tai chi
Playing Tai Chi does not require a lot of physical strength and space, and the movements are soft and smooth. Insisting on playing Tai Chi can promote blood circulation throughout the body, speed up metabolism, and long-term practice of gout patients can have the effect of activating the muscles and bones, and can also enhance resistance and reduce the number of acute gout attacks. In addition to tai chi, dancing, shuttlecock kicking, and broadcast gymnastics are all available.
5. Walk on the spot with your legs raised
Young gout patients may wish to raise their legs slightly so that the knee joint is about the height of the midpoint of the thigh, as long as the leg movement ability allows, and do the leg lift and step on the spot.
Tips
Gout patients should try to arrange their exercise time in the afternoon, because the blood viscosity is high in the morning, and the muscles and joints have not yet moved; Exercising at night can easily cause injuries, and drinking too much water can affect sleep quality.Exercise for about 30~60 minutes a day, 5 days a week, which can reduce blood uric acid and reduce the number of gout attacks. However, in gouty arthritis, during the acute attack, you should pay more attention to rest, elevate the affected limb, and refuse to do any exercise. During the recovery period of acute gout attack, the redness, swelling, heat and pain of the joints are reduced, but the joint has not completely returned to normal, so exercise should be avoided, and the exercise should be slowly resumed after the gout remission period.