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An exercise program is made up of three crucial components: warm-up, workout, and cool-down. Most people find that an exercise program occupies about thirty minutes daily, usually ten minutes of warming up, fifteen minutes of working out, and five minutes of cooling down – but this may vary. You should never exercise to the point of extreme fatigue or exhaustion. Start low and go slow, and work your way up! In this way you can make progress without suffering setbacks.
People with RA need to schedule their exercise to coincide with the time of day when they are most rested and have the least pain.
Warm-up
A warm-up is necessary to allow the joints and muscles to loosen up slowly, in preparation for the work out. Tight joints and muscles should not be exercised. Warm-up range-of-motion and stretching exercises prepare muscles for more intense exercise.
Workout
The workout that’s best for you is determined by the degree of inflammation in your joints. Generally, unless your joints are very inflamed, a workout includes strengthening and aerobic exercises. When joints are very inflamed, the workout may consist only of range-of-motion exercises.
Cool-down
Cool-down relaxes muscles and allows the heart rate and breathing rate to return to their before-workout rate. A cool-down also helps prevent post-exercise pain or anxiety. Cool-down exercises can be range-of-motion exercises or aerobic exercises performed in slow motion.
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EXERCISE AND RHEUMATOID ARTHRITIS: STARTING AN EXERCISE PROGRAMAn exercise program is made up of three crucial components: warm-up, workout, and cool-down. Most people find that an exercise program occupies about thirty minutes daily, usually ten minutes of warming up, fifteen minutes of working out, and five minutes of cooling down – but this may vary. You should never exercise to the point of extreme fatigue or exhaustion. Start low and go slow, and work your way up! In this way you can make progress without suffering setbacks.People with RA need to schedule their exercise to coincide with the time of day when they are most rested and have the least pain.Warm-upA warm-up is necessary to allow the joints and muscles to loosen up slowly, in preparation for the work out. Tight joints and muscles should not be exercised. Warm-up range-of-motion and stretching exercises prepare muscles for more intense exercise.WorkoutThe workout that’s best for you is determined by the degree of inflammation in your joints. Generally, unless your joints are very inflamed, a workout includes strengthening and aerobic exercises. When joints are very inflamed, the workout may consist only of range-of-motion exercises.Cool-downCool-down relaxes muscles and allows the heart rate and breathing rate to return to their before-workout rate. A cool-down also helps prevent post-exercise pain or anxiety. Cool-down exercises can be range-of-motion exercises or aerobic exercises performed in slow motion.*72/209/5*

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