Embracing Exercise: The Path to Better Health with Rheumatoid Arthritis

Rheumatoid Arthritis (RA) is a chronic inflammatory disorder that primarily affects joints, leading to pain, swelling, and eventually joint damage. While the symptoms can be debilitating, incorporating regular exercise into your routine can be a powerful way to manage the condition and improve overall well-being. Let's explore the myriad benefits of exercising with RA and how it can positively impact your life.

1. Reducing Joint Pain and Stiffness

One of the most immediate and noticeable benefits of exercise for individuals with RA is the reduction of joint pain and stiffness. Regular physical activity helps to keep joints flexible and muscles strong, which in turn supports and stabilizes the joints. Low-impact exercises such as swimming, walking, and cycling are particularly effective, as they minimize stress on the joints while providing significant benefits.

2. Improving Range of Motion

RA can lead to decreased mobility due to joint stiffness and pain. Engaging in exercises that focus on flexibility, such as stretching routines and yoga, can greatly improve the range of motion in affected joints. Enhanced flexibility can make daily activities easier and reduce the risk of injury.

3. Enhancing Muscle Strength

Strong muscles are essential for supporting and protecting joints. Strength training exercises, including resistance bands, light weights, and body-weight exercises, can build muscle mass and increase overall strength. This not only helps in performing daily tasks with greater ease but also alleviates the load on your joints, reducing pain and the risk of joint damage.

4. Boosting Cardiovascular Health

Cardiovascular exercises, such as brisk walking, swimming, and cycling, improve heart health and enhance overall fitness. For individuals with RA, maintaining a healthy heart is crucial, as they are at a higher risk of cardiovascular diseases. Regular aerobic exercise can improve circulation, increase energy levels, and help manage weight, which in turn reduces pressure on the joints.

5. Managing Weight

Maintaining a healthy weight is particularly important for people with RA. Excess weight puts additional stress on weight-bearing joints like the knees and hips, exacerbating pain and accelerating joint damage. Regular exercise, combined with a balanced diet, helps in weight management, reducing the burden on your joints and enhancing overall health.

6. Enhancing Mental Health

Living with a chronic condition like RA can take a toll on mental health, leading to feelings of anxiety, depression, and frustration. Exercise is a natural mood booster. Physical activity stimulates the release of endorphins, the body’s natural painkillers and mood elevators. Engaging in regular exercise can reduce stress, improve sleep, and foster a sense of accomplishment, all of which contribute to better mental well-being.

7. Improving Bone Density

People with RA are at an increased risk of osteoporosis due to chronic inflammation and the use of corticosteroid medications. Weight-bearing exercises, such as walking and strength training, help to maintain and even improve bone density, reducing the risk of fractures and other complications.

8. Promoting Better Sleep

Chronic pain and discomfort from RA can interfere with sleep patterns. Regular physical activity has been shown to improve sleep quality and duration. Exercise helps to tire the body, reduce pain, and alleviate stress, all of which contribute to a more restful and restorative sleep.

Tips for Exercising Safely with RA

• Consult Your Doctor: Before starting any exercise regimen, it's essential to consult with your healthcare provider to ensure it's safe and appropriate for your condition.

• Start Slowly: Begin with low-impact exercises and gradually increase the intensity and duration as your body adapts.

• Listen to Your Body: Pay attention to your body's signals. If an exercise causes pain that lasts more than two hours, it's best to modify or avoid that activity.

• Stay Consistent: Regularity is key. Aim for a balanced mix of cardiovascular, strength, and flexibility exercises throughout the week.

• Warm-Up and Cool Down: Always start with a warm-up to prepare your joints and muscles, and finish with a cool-down to help your body recover.

Conclusion

Exercising with Rheumatoid Arthritis may seem challenging, but the benefits far outweigh the difficulties. Regular physical activity is a cornerstone of managing RA, helping to reduce pain, improve mobility, and enhance overall quality of life. By incorporating exercise into your daily routine, you can take proactive steps towards better health and a more active, fulfilling life despite the challenges of RA. So, lace up those sneakers, take a deep breath, and embrace the journey to a healthier, happier you.

Understanding Chronic Pain: A Journey Through the Invisible Ailment

Chronic pain is a perplexing and often misunderstood condition that affects millions of people worldwide. Unlike acute pain, which serves as a vital warning signal of injury or illness, chronic pain persists for months or even years, continuing long after the initial cause has healed. This blog aims to shed light on the complexities of chronic pain, its impact on sufferers, and the available management strategies.

What is Chronic Pain?

Chronic pain is defined as pain that lasts for more than three to six months. It can stem from an injury, surgery, or an underlying health condition, but sometimes it appears without any apparent cause. This type of pain can be constant or intermittent, ranging from mild to debilitating. Common examples include back pain, arthritis, migraines, and neuropathic pain.

The Invisible Burden

One of the most challenging aspects of chronic pain is its invisibility. Unlike a broken bone or a visible wound, chronic pain is not outwardly apparent, leading to a lack of understanding and empathy from others. Sufferers often face skepticism, with their pain being dismissed or minimized by those around them, including healthcare professionals.

This invisibility also extends to its impact on daily life. Chronic pain can significantly affect one's physical and mental well-being, leading to fatigue, sleep disturbances, and decreased mobility. The emotional toll is equally severe, often resulting in anxiety, depression, and feelings of isolation.

The Science Behind Chronic Pain

Understanding chronic pain requires delving into the intricate workings of the nervous system. When we experience pain, sensory receptors send signals to the brain, which interprets these signals and triggers a pain response. In chronic pain, this process goes awry. The nervous system becomes hyperactive, continuously sending pain signals even in the absence of an injury or disease.

This phenomenon, known as central sensitization, is a key factor in chronic pain. It involves changes in the brain and spinal cord that amplify pain perception, making even non-painful stimuli feel painful. This altered pain processing can make managing chronic pain particularly challenging.

The Multifaceted Approach to Management

Managing chronic pain often requires a comprehensive, multidisciplinary approach. There is no one-size-fits-all solution, and what works for one person may not work for another. Here are some common strategies:

1. Medications

• Analgesics: Over-the-counter pain relievers like acetaminophen and ibuprofen can help manage mild to moderate pain.

• Prescription Medications: For severe pain, doctors may prescribe opioids, though their use is limited due to the risk of addiction. Antidepressants and anticonvulsants are also used to treat certain types of chronic pain.

2. Physical Therapy

• Exercise: Tailored exercise programs can improve strength, flexibility, and overall physical function.

• Manual Therapy: Techniques such as massage and manipulation can alleviate pain and improve mobility.

3. Psychological Support

• Cognitive Behavioral Therapy (CBT): CBT helps patients develop coping strategies and manage the emotional impact of chronic pain.

• Mindfulness and Meditation: These practices can reduce stress and improve pain management.

4. Alternative Therapies

• Acupuncture: This traditional Chinese medicine technique has been shown to provide relief for some chronic pain conditions.

• Chiropractic Care: Spinal adjustments and other treatments can benefit certain types of pain.

5. Lifestyle Modifications

• Diet: A balanced diet can reduce inflammation and improve overall health.

• Sleep: Improving sleep hygiene can alleviate pain and enhance well-being.

• Stress Management: Techniques such as yoga, tai chi, and deep breathing can help manage stress and reduce pain.

Living with Chronic Pain

Living with chronic pain requires resilience and adaptability. It often means making significant lifestyle adjustments and finding new ways to enjoy life despite the pain. Building a strong support network of family, friends, and healthcare providers is crucial. Support groups and online communities can also provide valuable understanding and encouragement.

Conclusion

Chronic pain is a complex and multifaceted condition that demands a comprehensive and compassionate approach to management. By increasing awareness and understanding, we can better support those who live with chronic pain and work towards more effective treatments and improved quality of life. If you or someone you know is struggling with chronic pain, remember that help is available, and there are many paths to finding relief and reclaiming a fulfilling life.

Helpful Tips To Stay Active & Sane This Winter

1. Practice Breathing & Meditation Techniques at least 10 minutes a day. Try using Youtube Videos, join online yoga classes, or simply plan some time for yourself everyday to focus on your inner thoughts.

2. Turn off the TV, Tablet,Phone, etc.- Do yourself a favor and unplug from all of your devices everyday for at least 30-60 minutes. Nowadays there is too much tech noise all around us. Take some time away from your devices and go for a walk outside and reconnect with nature.

3. Commit to Being Active Everyday- Set goals for yourself every week and try and reach them. For example, try going for a walk for 15 minutes everyday, or riding your indoor bike 30 minutes for 3 times a week. Be specific. This helps you organize your thoughts and focus more on the present moment.

4. Plan Local Excursions with Family- Try and get out of the house with your family a couple times a month. Plan some fun hikes, walks, or local road trips. Catch up with your family and do something everyone in the family would enjoy. Experience everything your local community has to offer.

5. Create a Supportive Team Around You- Make sure your surround yourself with positive and motivating people. With all the negative things happening in the world right now, there is no room in your life for people who don’t support your healthy lifestyle. Join online fitness communities on Facebook, listen to uplifting Podcasts, or start a community forum with like- minded individuals. Make sure you distance yourself from the naysayers out there.

When You Just Don't Wanna

We’ve all been there.

An alarm clock ringing too early.

Complete physical and mental exhaustion after a long day.

That moment when you simply can’t bear the thought of getting your workout in.

Those are the moments that we typically cave.

When we give ourselves permission to say “tomorrow.”

And the cycle repeats.

To make it even worse, it’s also usually the scenario that involves making quick, convenient, and often less than healthy food choices.

This cycle causes consistent weight gain, poor health, and months or years of shame and frustration.

It leads us down a road that can be incredibly hard for people to return from.

So, I want to tell you what will make all the difference when you have that experience of just NOT wanting to…

It’s doing it anyway.

Because hitting snooze and sleeping in or driving to the gym vs home after work is all a choice.

The key to serious success in most areas of life is feeling resistance and pushing through it anyway.

Because pretty much everything that’s going to give you life-changing results is hard work.

If it was supposed to be easy, everyone would be healthy, strong, fit, successful, in the perfect marriage, etc.

So, the next time that resistance pops up for you, OWN your choice, feel the resistance, and do it anyway.

Be The Change

Did you know that research shows that literally just taking care of your health for a few DAYS drastically improves your immune response?

That’s right – healthy food, getting exercise, sleeping enough, and managing your stress for even a few days shows positive impact on your overall health and ability to fight disease.

Given that we’re living in a time where people are more acutely aware of their health and immune systems than ever before, I want you to know that it doesn’t take years or even months to turn things around.

Although no one likes living in times of a global pandemic, my hope is that people begin taking their health more seriously than ever before.

From the food they choose for each meal to the amount they’re moving their bodies each day.

It’s so easy to let life pull you in every direction with its chaos and busyness.

The gift given to us in all of this is the opportunity to slow down. To prioritize what’s important.

And my hope for you and your loved ones is that, like me, you value your health more than ever before.

That we all step up to take care of ourselves in ways that will not only strengthen our immune systems for immediate times but so that we can extend our lives and increase the quality of them for many years to come.

Everything Is A Choice

Our choices every day grow us or slowly take us down.

I don’t believe that there are any neutral choices in life, really.And too often, over time we make enough of those small and seemingly insignificant choices that take us down.

We put off getting fit and healthy.We’ll quit the job that’s sucking our soul when the time is right.

We’ll leave that miserable relationship when the timing is *perfect*.

We have so many stories that we tell ourselves, but they’re all lies and it comes down to this…

IT’S EASIER TO BELIEVE OUR OWN LIES. Because when we believe the lies we stay small.

We don’t take risk. We stay in our comfort zones.

We appease our egos. And that’s FAR easier than the discomfort of growth and change.

So, if you are reading this and there’s more you want for yourself in any area of life, act now.Not later. Not tomorrow. Literally right now otherwise it’ll likely never happen.

And you’ll look back at the end of the year or next year or five years or ten…and just wish…

Wish the choices were different.

Wonder and yearn for what could’ve been if you’d made that scary decision.

But I promise you this, the more risk you take and the more scarier decisions you lean into, the easier they become.

More abundance comes into your life.

There’s more ease and less anxiety around big, life-changing decisions.

Simply, you create a fulfilling life and unwavering trust in yourself. And to me, that’s priceless.

So, what are you holding back on right now? What tough, uncomfortable decision do you need to make to move your business and/or life forward?

Are you listening?

No one likes the experience of feeling negative emotions.  Whether it’s stress, uneasiness, unhappiness, or disappointment – it just feels bad.

 And it’s supposed to.

 You see, negative emotions serve a purpose in our lives.  They are a CALL TO ACTION.

 When you feel those negative emotions coming up, carefully evaluate what they are occurring around.  What is causing you to feel that way?

 Negative emotions are there to drive you do something differently in life.  If you sit in your negative emotions and do nothing, they will linger.  If you take action toward changing the situation, you can exchange the negative feelings for positive ones.

 Let’s look at an example.

 People often come to Full Circle Fitness with negative emotions around their bodies.  They avoid mirrors, having their partners see them unclothed, or they feel a general need to cover up.  There can be shame, disappointment, self-doubt, or an array of other negative emotions.

 If nothing is done to change that body image, do you think those negative emotions will go away?  Of course not!

 But if that person takes action…if they come to us, engage in our awesomely positive and supportive community, change their eating, and ultimately, change their bodies, will those negative emotions change?  You bet!

 You can see it clearly when you look at before and after photos of people who have transformed their bodies.  You can see the obvious unhappiness in the before photo and the pride and confidence in the after photo – such an incredible thing to observe!

 Of course, negative emotions appear around every area of our lives.  The key is tuning into them, understanding that they are calling you to action, identifying the action you need to take to change the negative emotions, and finally, taking action!

So, I challenge you today to tap into those negative feelings you’re experiencing in any area of life.  What call to action are they giving you?

If you’re open to sharing, I would love to know.

Should You Watch The Scale?

We see it here at Full Circle Fitness all the time.  

 Someone has just joined us or is coming in for a reassessment and there’s the dreaded look when we ask them to step on the scale.  

 For so many people, that number has determined their mood, happiness levels, and even their personal value or worth for many years.

 We actually preach detachment from the scale, but at the same time, it’s important to have numbers by which to track progress, and the scale is one of those numbers that gives us data.

 One question that comes up a lot is why more weight isn’t lost when people are eating right and working out hard.

 Don’t get me wrong – when someone is significantly overweight, the scale should and will change drastically with the implementation of new and healthier habits.

 But for many people, the scale is slow to move.  It can be frustrating! But here’s why…

 It’s a simple matter of density.  No, muscle doesn’t weigh more than fat because a pound of fat and a pound of muscle will always weight the same.

 It just so happens that muscle takes up a lot less space.  In fact, fat can take up THREE times more space than muscle of the same weight!

 We’ve seen clients gain 5 pounds while dropping two dress sizes, and they’re STOKED about that!

 Many factors can also play into what the scale says on any given day, including hydration levels, muscle glycogen levels, stress levels, and for women, time of the month.

 So, if you’re feeling married to the number on the scale, be sure to take other body measurements, track clothing sizes, notice your strength gains, become aware of your energy levels after workouts, realize how daily mundane tasks are becoming easier,  etc. because weight is not the only measure of success!

A Love Challenge

Because February is the month of love, I want to offer a unique challenge to you.

First, I want you to write a list of the things you love about yourself.

About how you look…

About who you are…

About how you treat other people…

About what you’ve accomplished…

The list can be as long as you want it to be.

Side note: if you struggle with this, it’s even more important that you complete this exercise.

Once you’ve completed your list, I want you to stand in front of a mirror and read the list aloud, glancing into your own eyes so you can see and feel the truth of it all.

Deep breaths as you move through it without rushing.

Even feel free to close your eyes as you allow the emotion of those things you love about yourself to sweep through your body and amplify.

Do this every day for at least a week.

Feel free to add to the list at any time.

Until you do this exercise, you can’t imagine how powerful it will be.

So, will you trust me and do this?

I hope so.

Because loving yourself more is the key to making progress in so many other areas of life.

Let me know how this goes or what comes up for you once you’ve completed the exercise, ok?

I can’t wait to celebrate you. <3

When You Give It All Away

I can’t quite figure out when culturally we decided that giving all of ourselves away was the thing we had to do.

Whether you’re career-driven, a parent, or otherwise, the common thing is to give it all away – your time, your energy, and your attention – and leave nothing for yourself.

We believe it makes us good parents and spouses.

We believe it makes us the most dedicated workers.

But when all we do is help others and leave nothing for ourselves aside from an empty brain and a body completely drained of energy at the end of the day, no one really wins.

This isn’t to say you should shirk your obligations…that’s not realistic.

But reprioritizing your energy and attention is entirely doable.

Because the truth is that when you make the time for yourself to exercise, have alone time, and to eat well, everyone benefits.

You’re a BETTER parent and spouse.

You perform in your job BETTER.

You’re HAPPIER.

And when you’re happier, so is everyone else in your life.

Happiness is magnetic.

So is drained energy and stress.

The excuse is made far too often that we don’t have the time to do the things that fill us up.

But we all have 24 hours in a day – 24 hours is the great equalizer for humanity.

And you do get to choose (even if it feels like maybe you don’t).

So, what would fill your cup?

What would energize you and inspire you, resulting in being better for everyone else across all areas of life?

One of the things I find with my clients is that being part of the community I’ve built changes everything for them.

They’re finally able to commit to their fitness routine and eating healthier long-term.

Their energy rises. They smile more. They beam with confidence.

They become even more magnetic.

If this is something you know you need, click here or reply to this message right now so we can schedule a time to speak.

Everything is possible.

What do you want for yourself?