There are three associations between gout and exercise that need to be parsed.
1. the relationship between gout and exercise.
2. Exercise strategies for gout patients.
3. The development of exercise programs for different stages of gout.
Exercise is a double-edged sword, that is, it can be beneficial to reduce uric acid, but also can lead to an increase in uric acid, and even trigger a gout attack.
Proper exercise, endurance exercise, aerobic exercise can help control uric acid, while exercise can improve the metabolic capacity of the body of gout patients, improve the body’s adipose tissue, reduce blood sugar, blood lipids, blood pressure, improve insulin resistance, thereby reducing factors that inhibit uric acid excretion. There is also the fact that exercise can accelerate blood circulation, thus promoting the uptake of uric acid by muscles and accelerating the dissolution of sodium urate crystals deposited in joints, which helps gout recovery. One study found that the higher the number of walks, the lower the uric acid level. Exercise increases a person’s cardiorespiratory endurance and can improve movement disorders in gout patients.
However, excessive exercise, strenuous exercise, and anaerobic exercise can raise uric acid and trigger gout attacks. There are four reasons for this: first, strenuous exercise consumes a lot of ATP, which increases the raw material for uric acid synthesis; second, strenuous exercise mostly involves anaerobic enzymatic function of muscle tissue, which produces a lot of lactic acid, which greatly facilitates the excretion of uric acid and leads to fatigue; third, excessive or strenuous exercise is often accompanied by a lot of sweating, which results in blood concentration and reduces the effective circulating blood volume, which reduces urine volume and uric acid excretion; fourth Fourth, excessive or strenuous exercise often aggravates the wear and tear of joint tissues, and the damage is likely to stimulate the gout attack.
2. We need to be strategic
(1) the principle of individualization, combined with age, habits, physical fitness, disease, according to the ability to do.
(2) The principle of appropriate load, avoid strenuous/aerobic exercise.
(3) the principle of gradual and orderly progress, reasonable arrangement of exercise time, the amount of exercise, and adequate preparation activities to avoid sports injuries.
(4) the principle of timely adjustment, according to their own physical condition changes appropriate adjustment, to avoid excessive strain, to avoid gout attack also adhere to.
(5) Pay attention to the principle of “healthy mind”, do not fear the gout attack and refuse to exercise, but to choose the right exercise. At the same time, a good mood can help control uric acid, while anger and anxiety can cause an increase in uric acid levels.
3. What should I choose? Choose the right exercise prescription:
(1) Exercise style
Recommended: low intensity, rhythmic, uninterrupted aerobic exercise, such as brisk walking, jogging, tai chi, swimming, non-confrontational table tennis, basketball, etc.
Not recommended: high-intensity, fast-paced anaerobic exercise, confrontational ball games (basketball, soccer, badminton, etc.), mountain climbing, prolonged sit-ups and push-ups, and sports equipment to exercise muscles, etc.
(2) Exercise intensity
a: simple, if you feel muscle soreness, wheezing, then the exercise is too much, appropriate to reduce.
b: professional point, according to the heart rate to determine the intensity of exercise. First calculate the maximum heart rate = 220 – age. Secondly, according to the intensity division to determine their own exercise heart rate, high intensity = 80% or more of the maximum heart rate, medium intensity = 60-80% of the maximum heart rate, low intensity = 35-60% of the maximum heart rate.
For example:If you are 30 years old and your maximum heart rate is 220-30=190 beats per minute, the appropriate heart rate for you is (35-80)%×190=66.5-152 beats per minute.
4. And in different stages of gout, the advice varies:
(1) Acute attack period: avoid exercise, braking, rest is the main thing, you can exercise non-painful joints, for example, acute pain in the foot and knee, you can choose upper limb exercise.
(2) The remission period and the pre-exacerbation hyperuricemia period: you can choose to perform the above suggested exercise methods and exercise intensity.
(3) chronic period: most of this period has joint deformity, dysfunction, to move to prevent disability at the same time to avoid injury, so the exercise should choose a more gentle low-intensity exercise. For example, Taijiquan, Badaanjin.
(4) Kidney disease phase: similar to the chronic phase, however, by this phase, physical strength and energy will be greatly reduced, so must be measured, choose walking, qigong and other moderate items.
May gout patients know more about it, can reap the health, joy and happiness in exercise.