Mr. Zhang from Tianhe is mildly obese. His blood uric acid was 616umol/L one month ago. The doctor advised him to exercise to lose weight.
He insisted on going to the gym to exercise, usually lifting dumbbells, horizontal bars or parallel bars for about an hour each time, and he went home after sweating profusely.
However, he tested uric acid again a few days ago but it rose to 726umol/L.
Why does the uric acid level increase after exercise?
Because Mr. Zhang does anaerobic exerciseAnaerobic exercise is usually high-intensity and high-volume exercise in a short period of time, such as sprinting, high jump, push-ups, fast sit-ups, and dumbbell lifting, horizontal or parallel bars exercises done by Mr. Zhang.
During anaerobic exercise, the production of lactic acid increases, and uric acid and lactic acid will be competitively excreted in the body through urine, and the amount of uric acid excreted in urine decreases, and the blood uric acid of Mr. Zhang will appear Increasing concentration.
Low-intensity, gentle exercise is beneficial to alleviating joint pain and preventing joint contractures.strong>Low-intensity and gentle exercises are basically aerobic exercises. At the same time, weight loss depends on persistence.
Which aerobic exercises are more suitable for patients with gout?
1. Combination of brisk walking and slow running
Brisk walking and slow walking bothIt is a relatively easy exercise, but it can effectively enhance the toughness and strength of myocardium and blood vessels, improve blood circulation, reduce blood uric acid crystal deposition, and reduce the risk of gout and heart disease.
And it is not easy to be injured, and the movements are gentle. It is recommended to choose a flat road with a speed of 120 steps per minute.
Biking can effectively exercise 3 pairs of joints and 26 pairs of muscles in the lower limbs of the hip, knee, and ankle, thereby reducing joint pain and preventing joint muscle contracture, to a large extent Can prevent acute gout attacks.
We recommend cycling on flat ground. Climbing projects are not recommended because it will increase the burden on the knee joints.
3. Ping-pong exercise
Ping-pong exercise can exercise cardiopulmonary function and visceral system, improve basic metabolism, and reduce blood uric acid content. In addition, table tennis does not have high requirements for venues and equipment, and is easy to develop and popularize.
Swimming can move all joints and increase Flexibility, at the same time, it can reduce the friction and squeeze between the bones, so that the acid salt can dissolve and improve the local blood circulation to promote urine and excretion.
How much exercise intensity, frequency and time should be controlled? Best?
For patients with gout, the best exercise intensity is the one whose heart rate after exercise is equal to the maximum heart rate75%, among which, the heart rate of middle-aged and elderly people is controlled between 110-120 beats/min.
Exercise frequency: 4~5 times a week.
Exercise time: 20 minutes for each exercise, extend gradually to 30~45 minutes, not more than 1 hour.
What should I pay attention to during exercise?
1. After exercise Appropriate hydration. If you don’t hydrate in time, the blood will be concentrated, and the uric acid level will increase.
2. If there are subcutaneous nodules or uric acid crystals in the joints, exercise gently and soothing , Do more extensive exercises and less high-intensity exercises to avoid seizures;
3, The amount of exercise should be appropriate. Excessive exercise will increase the production of lactic acid, which can inhibit uric acid Excretion, and even cause gout attacks;
4. Pay attention to protect against cold and warm, such as changing from outdoor to indoor;
5, Avoid doing quick Twisting actions. Fast twisting actions, such as playing football, basketball, boxing, etc., will cause more urate to stay on the cartilage of our articular surfaces, and it will be easy to deposit on the ligaments for a long time, increasing the ligaments And the fragility of the cartilage of the joints, it is easy to quickly twist the jointsThe joint surface and articular cartilage that are inherently unhealthy are damaged.
Reasonable exercise method, appropriate intensity and time can relieve gout; blindness, The wrong way of exercise will have an adverse effect on the gout condition. I hope you will choose correctly and avoid misunderstandings.