Can I exercise if I have gout?

Exercise is a form of fitness in our lives. For example, running can not only strengthen the body, but more importantly, it can improve physical strength and effectively fight diseases. In addition to running, there are many other sports that can be used for fitness in life, such as basketball, football, badminton, swimming, etc., which are all simple and effective sports. So, can gout patients exercise?

What are some suitable exercises for gout patients? Many. But in general, the principles for choosing exercise are as follows.

First, choose aerobic exercise.

When I guide gout patients to exercise, the first thing I always emphasize is that the purpose of exercise is to keep fit and lose weight, not to become a bodybuilder or an athlete, so you must choose aerobic exercise that can burn fat. You may have heard the term aerobic exercise all the time, but what does it mean?

People need energy when exercising, and the human body's energy comes from three major energy substances: carbohydrates, proteins and fats. They are metabolized to produce energy. In this process, if oxygen is involved, it is called aerobic metabolism. Otherwise, if no oxygen is involved, it is called anaerobic metabolism. This is still very abstract. Metabolism takes place inside the body, so how do we know whether oxygen is involved? In fact, both aerobic exercise and anaerobic exercise have their own distinct characteristics, and we can distinguish them at a glance.

Any low-intensity, long-term exercise is basically aerobic exercise, such as walking, jogging, slow swimming, cycling, dancing, Tai Chi, etc. Because these exercises last for a long time, after the carbohydrates are digested, they will gradually consume the fat stored in the body to provide energy.

Any high-intensity, high-volume, short-duration exercise is generally anaerobic exercise, such as sprinting, short-distance speed swimming, high jumping, and a series of strength training, such as weightlifting, push-ups, parallel bars, sit-ups, etc.

These exercises are short-lived and rely entirely on carbohydrates for energy, so it is difficult to consume fat. Moreover, during anaerobic exercise, adenosine triphosphate will be broken down in large quantities to produce adenine, which will increase uric acid levels and aggravate gout conditions. Therefore, gout patients must remember that they must choose aerobic exercise, as anaerobic exercise is harmful rather than beneficial.

Second, choose exercise that suits your physical condition.

Now we all know that we should choose aerobic exercise, but there are many types of aerobic exercise and the intensity varies. Which one should gout patients choose? This depends on their own situation and ability. If you are a young or middle-aged person who is in good health, then you would be more suitable for a slightly higher intensity sport, such as jogging, swimming, or long-distance brisk walking or cycling. Only in this way can you achieve the effect of exercise. If you just take a stroll after a meal, although it is better than doing nothing, the intensity is really lacking and the effect of reducing fat and weight is not good.

On the contrary, if an elderly person with a weak body or someone suffering from serious complications is forced to run, wouldn’t that be “life-threatening”? For those with poor physical fitness and poor physical fitness, they should choose more moderate exercises, such as walking, practicing Tai Chi, etc. For such patients, do not pursue excessive time or intensity. Just exercise to the extent possible based on their own conditions.

Third, choose a sport you like.

We say that exercise is a "little thing" that requires long-term persistence. The valuable thing is "persistence". Swimming or jogging are both very good exercises, but if you can't persist, it will be useless. What kind of exercise is easiest to stick to is the exercise you like. Exercising in this way not only does not feel "painful", but is actually a pleasure.

They are the type who are naturally not fond of sports. They have no interest in any sports, get bored after a while and find it difficult to persist. For such people, we can usually give them a suggestion: since it is difficult to find fun in sports itself, we should combine other "fun" things with sports.