Dream Big: Take Your RA Body to the Gym!
跟随我们的类风湿关节炎战士向您展示如何使您的新健身房习惯成为终身习惯。
到现在，你已经完成了又一周的锻炼，并有目的地朝着您的目标迈进。您可能会更加充满活力，并且对自己和状况具有更积极的看法。您不希望自己能永远这样吗？You can, actually: It might take some effort to adopt this new habit, but it can absolutely be done, and your team leaders—personal trainer, yoga instructor, and rheumatoid arthritis patient Darlene Kalina Salvador, and author and sports psychologist Haley Perlus,博士学位 - 在这里帮助采取现实生活中的策略和建议。
说实话，萨尔瓦多本人在诊断出RA和纤维肌痛后恢复了健康的方式。这就是她实现这一目标的方式。
技术支持人员
萨尔瓦多是一名终身运动员。长大后，她打排球，篮球和垒球。在20多岁的时候，萨尔瓦多是一位赞助的滑雪者，一个狂热的骑自行车的人和柔术爱好者。类风湿关节炎和纤维肌痛的诊断是毁灭性的，但萨尔瓦多决心不要让它与她对健身的热情相比。
当她准备好并能够返回健身房时，萨尔瓦多进行了现实检查。她说：“最初，我无法举重，我无法跑步或骑自行车。”但是，萨尔瓦多没有扔毛巾，而是换了钉子，发现她能做的事情并没有引起她的痛苦。这包括Step Class，Spinning和Yoga，她发现了她的流动性和心理前景。
The going was tough at first, but Salvador had a support system. “I credit my gym friends with helping me through those first couple weeks,” she says. “The gym is now my second home. I get my workout in, yes, but I also socialize with like-minded people who are passionate about fitness.”
很快，运动再次成为她一生中宝贵的一部分，她能够以积极的看法重返健康的生活方式。萨尔瓦多说：“有时候，我可能会醒来，立即体验到体内的疼痛。”“但是，一旦我开始移动，我对自己的身体感到更加积极，而不再专注于疼痛。”
第三周：生活（风格）
许多人将运动用作短期手段。也许他们计划暑假或参加婚礼，在疯狂的锻炼之前参加和度过一个月。这些类型的健身收益仅在返回旧习惯的情况下才是暂时的。
但是，当您拥有RA时，为了成功，这是您需要的旧“马拉松而不是冲刺”心态。您正在长期以来，正在努力迈向健康和幸福的一生，而不是及时的快照。以下是一些研究支持的策略，可以帮助您采用健身房锻炼作为您的新生活方式。
始终如一
Consistency is imperative when it comes to changing a habit and, according to a study in the journalObesity,促进一致性的一种好方法是每天同时锻炼。“如果您不是一个早起的人，请不要早上锻炼，” Perlus说。“找到适合您昼夜节律的时间。”For example, if your plan was to get up a 5 a.m. to exercise before breakfast, but you only end up hitting the snooze a dozen times and then rushing to work, try heading to the gym at lunchtime or after work and see if you’re better able to stick to that plan.
好友
Having a workout buddy keeps you motivated and accountable. Good partners push and encourage one another when the going gets tough, and also may help you reach your goals faster: According to a study in theJournal of Health Communication,有54％的人在接受训练伙伴时减轻了更多的体重和英寸。Perlus说：“找到一个支持和可靠的人，其年龄和健身水平适合您的。”“如果您的好友有类似的慢性病，也可能会有所帮助。”
Group fitness classes are a good way to feel less intimated at the gym (you’re all in it together!) and befriend like-minded people, and may even have added health benefits: Research inThe Journal of the American Osteopathic Association揭示在小组中锻炼的压力减少了26％，情绪健康增加了26％，并使身体健康增长了近25％。
保持正轨
不确定每周的健身房会议取得了多少进展？萨尔瓦多说：“很容易在应用程序或可穿戴设备（例如Fitbit或Apple Watch）上设置和跟踪您的健身目标。”“这些设备可以帮助您保持责任。他们可以提醒您移动，站起来，甚至花一分钟的时间放松和呼吸。”
Apps also may help you move more: A recent study in the英国医学杂志found that those using an app, smartwatch, or Fitbit increased their activity level by more than 1,200 steps per day, or 48 minutes per week.
Not into electronics? Grab a pad of paper and a pen and write things out old-school. Note what exercises you did, which machines you used, how many sets and reps you performed and what weight you used. If you took a class, write down which one you took and how long it lasted. If you did a cardiovascular activity, enter how long you did it for and at what intensity you worked. It’s also helpful to write out how you felt before and after your workout or even the time you worked out; looking back, you might notice trends such as having more energy to exercise in the morning than you do in the afternoon.
Check In With Your Body
Now that you’ve gotten in another week of workouts at the gym, how do you feel? You might still be a little bit sore, especially if you’ve never used some of the equipment at a gym before, but this is a good thing. It means your body is changing and getting stronger. However, your rheumatoid arthritis pain should not be getting worse. Exercise should be helping you, not hurting you.
Assess the program you’ve laid out for yourself and determine if it’s working for you or against you. “For example, if back pain is an issue for you, you have to be careful that your form during strength-training exercises is correct so as not to exacerbate it further,” says Perlus.
萨尔瓦多补充说，忘记了“没有痛苦，没有收获”的态度。“几年前，我一直在痛苦中，以为这会使我变得更强壮。取而代之的是，我最终给关节造成了更多的痛苦和伤害。”她说。“听你的身体。做更多的轻柔动作或休息一天。”
Also, beware of overdoing it. It’s easy in the beginning to be overzealous and do too much, too soon. If you’re finding it difficult to manage the number of workouts you have scheduled for yourself, take another look at your calendar and see where you can add in some days off.
当然，有时候您会感觉很好，但根本不想为自己计划做的事情。Perlus说：“与其完全跳过锻炼，不如尝试将锻炼与日常的心情相匹配。”“例如，如果有氧活动或举重过于一天，请尽可能用瑜伽代替。”
与大脑检查
在坚持锻炼计划方面，无聊是最大的障碍之一，而且在健身房中完全可以避免。使用新机器，尝试或多或少的重量，找到其他类别。改变事物会避免稳定。Perlus说：“找到新的运动变化或改变您的锻炼分裂，每天专注于不同的肌肉群体。”
“After a couple weeks back at the gym, I continued with the classes I enjoyed and eliminated the ones I didn’t,” says Salvador. “I also started taking an adult swim class and that felt really good on my body.” Final tip? Don’t be too hard on yourself if you miss a workout, says Salvador: “Being consistent with a new routine can be challenging for anyone, whether or not you have a chronic illness. Forgive yourself today, but get right back to your routine tomorrow.”
See you next week for your victory lap!
Workout Timing:Obesity。（2019年。）“成功减肥者的运动时间和运动水平的一致性之间的一致性。”https://pubmed.ncbi.nlm.nih.gov/31267674/
培训伙伴的好处：Journal of Health Communication。(2018.) “The Buddy Benefit: Increasing the Effectiveness of an Employee-Targeted Weight-Loss Program.”https://www.tandfonline.com/doi/abs/10.1080/10810730.2018.1436622
小组健身课程和减轻压力：The Journal of the American Osteopathic Association(2017.) “Effects of Group Fitness Classes on Stress and Quality of Life of Medical Students.”https://www.degruyter.com/document/doi/10.7556/jaoa.2017.140/html
Fitness Trackers and Activity Levels:英国医学杂志(2022.) “Effectiveness of physical activity monitors in adults: systematic review and meta-analysis.”https://www.bmj.com/content/376/bmj-2021-068047
