Regular activities, choose the right items, should be aerobic, avoid intense
Quick walking, cycling, swimming well, running cattle
This doggerel is a good summary of matters needing attention in gout exercise. Dr. Clove will explain and analyze it for everyone.
Diligent activities
Why do you need to work hard?
Many gout friends are overweight and obese. Obesity not only affects uric acid and gout control, but also easily leads to hyperglycemia, hyperlipidemia, hypertension and other problems.
Persisting in moderate exercise for a long time can reduce weight. When the body shape returns to normal, the acid reduction will also decrease and the number of gout attacks will also decrease. At the same time, reasonable exercise can also enhance physical fitness, enhance body defense and relieve joint pain.
Therefore, friends with high uric acid and gout must exercise frequently.
How long does it take every day and how many times a week?
It is generally recommended that gout friends should take aerobic exercise for about 30 minutes a day and 4-5 times a week.
Friends who have just started exercising do not necessarily have to pursue time, but can gradually increase the number and time of exercise according to their own situation. For friends with heart diseases, they should do what they can and cannot force them.
Choose the right item, should be aerobic, avoid intense
Is what aerobic?
We generally divide exercise into aerobic exercise and anaerobic exercise, and the fundamental difference is the difference in body energy metabolism during exercise. However, aerobic exercise and anaerobic exercise are difficult to completely separate, just saying which form of exercise dominates during exercise.
Usually aerobic exercise has these characteristics. The exercise intensity is low and can be carried out continuously for a long time. It will not produce too much lactic acid and fatigue is not easy to occur after exercise.
Why do you choose aerobic exercise?
There are two reasons for recommending gout patients to choose aerobic:
- Anaerobic exercise will produce a large amount of lactic acid, which will inhibit the excretion of uric acid. Intense anaerobic exercise may even induce gout attacks. Aerobic exercise requires breathing a lot of air and has better exercise effect on cardiopulmonary function.
Quick walking, cycling, swimming well, running cattle
I have already said that it is more recommended that gout friends carry out aerobic exercise, and the common aerobic exercise in life includes brisk walking, slow cycling, long-distance slow swimming, jogging, etc. However, 100-meter sprint, 100-meter swimming, weightlifting, etc. are mostly anaerobic exercises and are not recommended.
However, if the brisk walk is made to be the same as the walking race in the sports meeting, it is not aerobic exercise.
Other patients often ask if they can play basketball. In fact, this also scores: if the opponent is very strong and runs the whole court, it is estimated that the whole body will ache for a few days after playing a match. This intensity is basically anaerobic exercise. If you don’t pay attention to replenishing water during exercise, it will be easier to induce gout. Of course, if you only play half court, shoot, run small, and exercise your hind legs will not be sore or painful, it is also possible.
Therefore, the form of exercise is more of a reference, and it is more important to master the intensity of exercise when it comes to individuals. If you are especially tired and sore after exercise, it is better to reduce the intensity a little.