Weak muscles can increase your risk of injury during a gout attack. One way to prevent that is by performing strengthening exercises like weight lifting or resistance exercises. When doing strength training, make sure to use elastic bands since they can help you maintain proper form. They’re also easier on your joints and help you prevent injury.
Like the other exercises we mentioned above, you’ll want to start slow. This is very important for avoiding injury. As you gain more strength, you can then increase the intensity of your workouts. You’ll find yourself bouncing back faster after you have a gout attack since you already are accustomed to carrying your own weight and other heavy objects.
I religiously go to the gym on Monday, Wednesday and Friday each week. My workout is only about 40-minutes long. That is all you need to build strength in your joints and muscles.
Squeeze in a Workout When You Can
Exercise is not really everyone’s favorite activity. However, it’s an essential component for a healthy life, especially if you have gout. You should always make time for exercise, even for just a few minutes each day.
But if you don’t have time one day, there’s an exercise regimen called the 7-Minute Workout which you can easily do at home or in the office. It involves a range of movements that keep your heart rate up, strengthens your bones, and stimulates your metabolism. This is what the 7-Minute Workout looks like.
- 30 seconds of jumping jacks
- 30 seconds of wall sit
- 30 seconds of push-ups
- 30 seconds of abdominal crunches
- 30 seconds of stepping up and down on the chair
- 30 seconds of squats
- 30 seconds of tricep dip on a chair
- 30 seconds of planking
- 30 seconds of high knees running in place
- 30 seconds of lunges
- 30 seconds of push ups and rotation
- 30 seconds of side punking
In between each exercise, you should spend 10-seconds to recover and catch your breath.
It seems like a lot but that’s exactly the point. It’s a workout that squeezes in all the important movements your body needs. After those 7-minutes, you’re done! You can go on with your day while receiving the benefits of a full workout. You can even do the 7-Minute Workout multiple times during the day. So, let’s say you do it two more times, that’s already 20-minutes of exercise! That’s a small fraction of your day.
Once your body gets used to the workout, you’ll find yourself doing it more. You get to enjoy those feel-good hormones after a workout which in turn leads to better health choices that can help with gout.