1, avoid doing a lot of sweating exercise.
It's really cool to exercise and sweat, but gout patients can't do exercise that causes a lot of sweating. Because a lot of sweating will reduce the renal blood flow and total blood flow, and reduce the excretion of uric acid and creatine, which will cause transient hyperuricemia, and then lead to acute gout attacks and even acute gouty arthritis. So you can't do strenuous and long-term physical exercises, such as jumping and playing ball games.
2. Choose an appropriate exercise method
Exercise is divided into aerobic and anaerobic, and its body energy metabolism is different. Aerobic exercise is relatively low in intensity and can be carried out for a long time. Muscle does not produce too much lactic acid, and fatigue and soreness are not easy to occur after exercise. At the same time, you can breathe a lot of fresh air and improve heart and lung function. Walking fast, cycling, swimming, playing Tai Ji Chuan, yoga and jogging are all aerobic exercises with moderate exercise and self-control, which can not only exercise, but also prevent hyperuricemia. Patients with gout should never do anaerobic exercise, because anaerobic exercise will produce too much lactic acid and reduce uric acid excretion, and strenuous anaerobic exercise will also induce gout. Common anaerobic sports include100m running,100m swimming and weightlifting. In addition, exercise should follow the principle of gradual progress, starting with a small amount of exercise, and then gradually increasing the exercise time and amount.
3. Choose the right exercise time
In the morning, the visceral function, joints and muscles are low, making it difficult for the body to adapt to activities. If you are used to morning exercises, you need 5~ 10 minutes of warm-up exercises, such as chest expansion, stretching or leg press, to avoid acute and chronic injuries. For gout patients, the best exercise time is between 16:00-2 1:00, the exercise time should not be less than 30 minutes, and the weekly exercise time should be at least 150 minutes.
skill
Gout patients must pay attention to keep warm during exercise, and the key point is to protect joints and avoid injury. Generally, low-intensity exercise is enough, and the heart rate after exercise should be less than 1 10 times. Try to do some basic exercises, such as swimming or brisk walking, which will cause less damage to the joints, especially suitable for gout patients. After exercise, you should replenish water to your body and drink warm water, which can promote uric acid excretion. Be sure to quit the bad habit of smoking and drinking, go to the hospital for a uric acid test every six months, and adjust the dose according to the test results.