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Living with RA

Enjoying the Great Outdoors

Most of us envision days of summer at the beach, in the garden or backyard, or along a tree-lined bike path. This is the time to get outside and enjoy the sunshine. While living with rheumatoid arthritis (RA) can sometimes make your favorite activities a little difficult, a few simple suggestions can help keep you doing the things you enjoy.

In the garden

Now that everything is bright and in bloom, you may want to spend time tending to the roses or tomatoes. Don’t let RA keep you out of the garden. Instead of being an uncomfortable and burdensome activity, gardening can serve as good exercise, the kind that helps you maintain flexibility. Here are a few simple tips to keep gardening fun and healthy:

The equipment you use and the plants you work with can help make gardening more enjoyable. For example, to plant seeds while standing up, prepare the soil and then use a salt shaker or spice bottle to shake seeds over the areas you want to plant. Or purchase a “flower carpet” in which the seeds are already embedded. You just need to loosen the soil to a depth of about four inches, drop the carpet in, and rake the soil smooth.

When buying plants, find ones that simply need to be replanted in your garden. Ask the salesperson to recommend hearty plants that require minimal care. Also, rather than having to get up and down to tend your garden, try cultivating a garden in a raised bed, trellis, or container. Use garden tools with enlarged or padded handles, and purchase garden gloves that are a size too large. Stuff foam or padding in and around your fingers for extra joint protection as you grip the tools. Use hoes or rakes with long handles so you don’t need to stoop. Use a stool if you are doing work that is close to the ground. This way you won’t have to kneel and place stress on knee joints.

Do your gardening at the time of day when you feel best. If you experience stiffness in the morning, wait until the afternoon to garden. Take a warm bath, stretch, or take a short walk to warm up before you begin. Stretching prepares your body for activity and can help protect against pain and injury.

Get up and go

Walking, biking, and swimming are popular summer activities and can also be good exercise for people with RA. Such exercises help maintain flexibility and build endurance. Swimming is particularly beneficial because it is a low-impact exercise that does not put a great deal of strain on the joints.

First, before engaging in any kind of exercise routine, you should talk to your rheumatologist. Find out which exercises are safe for you and how to prepare for your recreation of choice.

Before a bike trip or a long walk, do some stretching to warm up your muscles. Start out slowly, and walk or ride for about 10 minutes a day until you work your way up to 30 minutes or more. Remember to take breaks whenever you need them and to stop immediately if you feel pain.

Likewise, if you decide to go swimming, stretch or take a short walk first. Remember, however, that cold temperatures can aggravate back and joint pain. Optimal water temperature is between 83° and 90° Fahrenheit. Most pools are not heated to that temperature, so you may want to make your dips in the pool short, unless you’re just wading in warm ocean water.

Never exercise when you are in pain. If at-home remedies such as rest or hot or cold compresses don’t relieve pain, then talk to your rheumatologist.

RA Outdoor Survival Kit

Finally, however you decide to enjoy the outdoors, it’s a good idea to bring along items that you might need in order to manage your RA.

Below are some suggestions for what to have handy. Your “RA Outdoor Survival Kit” can live in the trunk of your car, in a backpack or suitcase, or even by the front door of your home. It should include:

Your medication
Bottled water
Insect repellent
Hot and/or cold compress

Also, for adequate back and hip support, keep a comfortable pair of shoes or sneakers on hand. Remember, these simple tips will help keep you active in the summer while protecting you against pain and injury.

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