Hi beccaboo435!
So sorry to hear about your unfortunate situation. I can only imagine how frustrating that can be! Getting the weight off after going through steroid therapy can be difficult, but not impossible. Consistency is the key.Keep it up, and you will get there! Also, the good news is, regular cardiovascular and weight-bearing exercise helps your tissues and joints stay healthy, and keeping your joints healthy helps to keep your RA flareups down. But you already knew that, didn't you?
But I digress - to answer your question ( I hope the mods here on the board don't mind, it didn't look like anyone had gotten back to you yet) the ACSM (American College of Sports Medicine) and NCPAD (National Center of Physical Activity and Disability) recommend 10-15 minutes of aerobic activity every other day and gradually progressing to nearly daily aerobic activity lasting 30-45 minutes at a moderate intensity.(A good way to indicate how hard you are working is the talk test - you want to be slightly breathless but still able to talk - if you can't speak a full sentence without taking a breath, you are working too hard) performing low-impact aerobic activities such as walking, walking on a grade (incline on a treadmill), cycling, low-impact aerobics, trampoline, swimming, etc. Anything where you jump or your feet leave the ground is considered high-impact, and may be something you want to be cautious of performing, as it may lead to undue stress on your joints, which can contribute to a flare-up. they also highly recommend gentle stretching and strength training, once again, moderately. Stretch gently with no bouncing once you have performed your cardio (your body is at it's warmest then)Hold your stretcdhes for a count of six, working up to a count of 10. For your weight work, perform 10 - 15 reps per set (Use a weight that you consider to be slightly heavy, but can perform all fifteen reps with) with 2-3 sets per exercise. As you become more conditioned, you can increase the number of exercises per bodypart. I know you are saying to yourself, "How does this help me lose weight?" By being able to exercise pain free, you will be able to stay consistent in the long run, which will eventually lead you to results. Also, you get a mteabolic benefit from exercising that last after you are done exercising - so you are still burning extra calories even though aren't exercising at that time! Remember, no exercise program is successful if you aren't eating to match your activity. To lose weight you also need to cut back on your fats and eat healthfully - don't skip melas, try to eat 3-5 times a day, and watch you processed sugars and fats. Eating healthfully coupled with consistent exercise will get you to your goal - it may not be overnight, but you will start seeing progress within 4-6 weeks. If you stay on it, you'll be seeing great results a year from now. Just try to take it a day at a time and focus on being healthy and flarup free. Before you know it, your weight will be coming off too. I hop this helps. Good luck to you!!
Best,
Melyssa
Melyssa St. Michael, CPT
Fitness Editor, Looking Good Now!
Co-author, Becoming A Personal Trainer for Dummies
