If you suffer from rheumatoid arthritis, then you'll know how difficult it can be to keep moving when your joints are aching or cracking. However, maintaining motion with low-impact aerobics, stretches, and other gentle ways to lose weight, is a great way to ensure that additional pounds don't pack extra strain onto your already painful knees. After all, losing weight isn't just a great way to improve your heart health, endurance, and physique, but it's also essential if you want to ease discomfort around your knee joints.
Of course, when your joints are seriously inflamed, it's important to take it easy. While your knee compression sleeves might make you feel a little better, it's important to make sure that you don't simply push yourself through the pain and into regular movement just because you feel like you should. Instead, work with your doctor to find an exercise regimen that's right for you, and consult him or her when you suffer from problematic symptoms.
1. Chair Stands
This might not seem like a quick option when it comes to gentle ways to lose weight, but every bit of extra exercise really does help. Chair stands will help you to build muscles in your legs, which could help improve balance and stability that leads to the achievement of further weight loss goals, too.
Start by sitting on a normal-height chair, then stand, and sit down again. Try to focus on controlling the motion as much as possible, using your arms for assistance when necessary. The aim should be to complete around fifteen reps, and if that gets too easy, try lowering the chair further so that you have to bend your knees a little more. The stronger your legs get, the more you will be able to control the motions, indicating healthier muscles.
Walking is perhaps one of the simplest exercises you can do, and another of the gentlest ways to lose weight. Walking helps to strengthen your bones and your heart at the same time, as a helpful cardio-exercise that can lead to jogging, and even running as your muscles get stronger. A good tip is to stick to a moderate intensity level, which means opting for about 60% to 85% of your maximum heart rate.
Try to walk at least three times a week, and work up to a thirty-minute session a day when you can. The longer you Walk, the more endurance and strength you will gradually build.
Finally, Pilates is a fantastic option when it comes to gentle ways to lose weight. It strengthens the muscles that supports the joints around your knees, and stabilizes the joint at the same time. The type of moves you do will depend on your particular fitness level, but a good place to start is with the shoulder bridge. Simply lay on your back, with your knees bent and your arms along the sides of your body. Exhale slowly as you lift your pelvis and contract your abdominals, then inhale through the nose as you hold your position.