Uric acid buildup can be a real pain, literally! If you're struggling with high uric acid levels, you're not alone. But don't worry, there are ways to manage it, and one key strategy is exercise!
Here’s how exercise can help lower uric acid levels and introduce some excellent exercises to incorporate into your routine.
Symptoms Of High Uric Acid
The Harvard Medical School states that high uric acid, also called hyperuricemia, usually doesn't cause any symptoms by itself. However, when left unchecked, it can lead to some uncomfortable and even serious health problems.
Talking to the Onlymyhealth team, Dr Bhumesh Tyagi, General Physician, Sharda Hospital shared the main issues associated with high uric acid:
Gout
This is the most well-known consequence. “Joint pain is a hallmark symptom of high uric acid. This happens because it causes uric acid crystals to form in your joints, causing sudden and severe pain, swelling, redness, tenderness, and warmth,” said Dr Tyagi. These attacks can be debilitating and recur if uric acid levels aren't managed.
Kidney Stones
Uric acid can also crystallise in the kidneys, forming stones. “These stones can cause severe pain, nausea, vomiting, blood in the urine, and difficulty urinating,” explained Dr Tyagi.
Why Exercise Matters for Uric Acid
Talking about ways to manage high uric acid levels, Dr Tyagi recommended, “Exercising on a regular promotes circulation, joint flexibility, and each aspect of your health.” Exercise offers a two-pronged attack on high uric acid:
- Weight Management: Maintaining a healthy weight helps your kidneys function better, allowing them to efficiently remove uric acid from your body.
- Overall Health: Regular exercise improves your body's sensitivity to insulin, which can further help regulate uric acid levels.
Best Exercises for Lowering Uric Acid
The good news is there are plenty of exercise options to choose from! Dr Tyagi recommended, “When exercising with the agenda to lower high uric acid levels and boosting the strength of your joints, construct a routine that combines cardiovascular exercises, strength training, and stretching. Here are some of the best choices for managing uric acid levels:
- Cardio: Aim for at least 30 minutes of moderate-intensity cardio most days of the week. Activities like brisk walking, swimming, cycling, or elliptical training are all excellent choices.
- Low-Impact Exercises: If you suffer from gout flares, low-impact exercises are ideal. Swimming and water aerobics provide a great workout without stressing your joints.
- Strength Training: Building muscle mass can also help manage weight and improve insulin sensitivity. Aim for strength training exercises 2-3 times a week, focusing on major muscle groups.
- Yoga and Flexibility: Yoga offers a gentle approach to exercise that improves flexibility and range of motion. This can be particularly helpful if you experience joint pain related to high uric acid.
Dr Tyagi concluded that exercise is just one piece of the puzzle for managing high uric acid levels. You may also need to make dietary changes and potentially take medication. Talk to your doctor about developing a comprehensive plan to keep your uric acid under control and live a healthier life.