PT Health Life

Some good exercises for people with increased uric acid

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PT Health Life – In addition to medication, people with increased uric acid need to pay attention to maintaining a healthy lifestyle, including diet and exercise. This plays a very important role in supporting treatment and preventing disease progression.

1. The role of exercise for people with increased uric acid

Normal uric acid index will range from 2.5 – 7.0 mg/dL in men and 1.5 – 6.0 mg/dL in women. Hyperuricemia is diagnosed when this index is > 7.0 mg/dL in men, > 6.0 mg/dL in women, and children and adolescents are > 5.5 mg/dL.

Hyperuricemia may not cause any symptoms but can also be deposited in the joints and soft tissues around the joints causing gout ; or can be deposited in organs causing some other diseases such as kidney stones and ureter stones.

Exercise can help reduce uric acid levels and maintain low levels in the body. Research shows that performing exercise at low to moderate intensity significantly reduces inflammation compared to exercising at high intensity.

Being overweight increases the risk of developing gout. Therefore, participating in physical activities to lose weight is a very necessary measure. Even if you follow a purine-restricted diet but are overweight or obese, gout is likely to progress rapidly.

Not only that, appropriate exercise also helps improve bone, joint and cardiovascular health, bringing many benefits to overall health.

2. Some good exercises for people with increased uric acid

In fact, there are no contraindications to exercise for people with increased uric acid . Depending on your physical condition and health status, you can walk , cycle, swim, participate in water sports, practice qigong, yoga, aerobics… to control acid levels. uric and body weight.

In addition, stretching exercises can reduce uric acid accumulation, as well as flexibility for muscles and joints, which is good for people with increased uric acid. The advantage of these exercises is their high applicability and ease that anyone can practice, you can even practice during your lunch break or coffee break.

Accordingly, some muscle stretching movements are as follows:

– Stretch your arm muscles : Interlace your fingers, raise your arms over your head, push up and feel the stretch for 15 seconds.

– Stretch your arms, shoulders and chest: Place your arms parallel in front of you, then slowly bring them back. Cross your arms behind your back until your shoulders are extended, hold for 30 seconds and then return to the starting position. Repeat the movement about 5 times.

– Shoulder stretch: Extend your arms outward, pulling your arms back as much as possible.

– Stretch the hamstrings and calves: Sit with both legs straight, hands close to the hips, slowly bend the upper body so that the head is close to the knees, hold for 10-15 seconds and then return to the original position.

Stretching exercises can reduce uric acid accumulation, as well as increase muscle flexibility, which is good for people with increased uric acid.

3. Notes when practicing

During the time you experience symptoms of pain or inflammation, you should rest. You should not exercise during this period because it can worsen symptoms of the disease. After the painful period, exercise slowly and gently.

You should maintain at least 150 minutes/week of moderate intensity exercise to maintain physical health, weight and cardiovascular health. Drink enough water at least 2 liters/day to avoid dehydration when exercising. Water helps the body transport nutrients, eliminate toxins, maintain body temperature, and cushion joints and tissues. In addition, drinking water helps eliminate uric acid from the body.

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