| How to Exercise with Rheumatoid Arthritis Posted: 06 Nov 2021 01:00 AM PDT When you have rheumatoid arthritis, exercise can feel like an especially hard challenge. You might find that activities you used to do are too painful with your joints. Fortunately, there are lots of low-impact exercises that can improve your muscle strength while supporting your joints. Plus, you'll enjoy the benefits of physical activity—improved balance, reduced joint stiffness, and improved mood. [Edit]Low-Impact Exercises - Stretching every day can reduce joint stiffness and improve flexibility. To stretch your lower body, sit and stretch your legs in front of you.[1] Lean towards your feet until you feel a stretch in your hamstring. For a simple upper body stretch, raise both your arms straight up in the air and lean to 1 side until you feel a pull on your side. Then, repeat this on the opposite side.[2]
- These are just a few examples of stretches, but you can any stretching work out that you enjoy. Try reaching your arms behind your back for a good stretch across your shoulder or hold a resistance band in front of you with both hands. Then, pull your arms apart to stretch your upper body.
- Studies showed improvement in flexibility with just 10 to 15 minutes of stretching twice a week.[3]
- Swim or do water aerobics for low-impact strength training. You might find it easier to move in the water, plus the water provides resistance so your muscles get a good workout without putting strain on your joints. It's also great for your cardiovascular health! Hit the pool a few times a week and swim laps, walk an underwater treadmill, or take an aqua aerobics class.[4]
- Some people with rheumatoid arthritis find that the cold water of the pool hurts their joints. Look for a heated pool in your community if this is the case for you.
- If you're anxious about getting in and out of the pool, ask if a staff member could help you into the pool or if the pool has accessibility features.
- Incorporate strength training to reduce arthritis pain. When you strengthen the muscles around your joints, you can relieve pain. These are also activities that improve your range of motion so you can function easier. You can practice strength training with a resistance band or with free weights as long as you don't strain your muscles.[5]
- If you're new to strength training or using weights, it's a good idea to work with a physical therapist who's familiar with rheumatoid arthritis.[6]
- Try to do 2 or 3 short strength-training sessions a week. Aim for doing around 8 exercises with 8 to 12 repetitions each.[7]
- Walk or cycle to build muscle strength. These are great activities for getting your heart pumping and your blood flowing which can reduce stiffness. A walk or ride outside can also do wonders for your mood! Aim for walking or cycling 3 to 5 times a week.[8]
- Try to get in 30- to 60-minute sessions but feel free to break these up.
- Incorporate balance exercises like yoga, tai chi, or pilates. These gentle, rhythmic movements not only improve your balance—they'll improve flexibility and joint mobility. Do any of these flowing movements at home, outside, or at your local community center. You can often find classes that are tailored to people with rheumatoid arthritis.[9]
- If you're exercising at home, clear your space so there's nothing you could trip over.
- Aim for at least two 10- to 15-minute sessions every week to enjoy the health benefits. If you're at risk of falling, try to squeeze an extra session in.[10]
- Start and finish your workout with 3 to 5 minutes of gentle aerobics. Warm-ups get your heart pumping so your muscles get more blood flow. This can prevent injury so spend a few minutes before exercising. You should also finish your workout with the same activities. A cool-down helps your heart rate and blood flow gradually slow down.[11]
- You might do 5 minutes of yoga or dynamic stretching like walking heel to toe or doing arm circles.[12] Your warm-up or cool-down should leave you a bit out of breath.
- The cool-down also prevents muscle and joint soreness after your exercise.[13]
- Avoid high-impact exercises that are hard on your joints. Activities like running, football, jumping, and jogging can all make joint pain worse. If you don't want to give them up completely, try to cut back on how frequently you do them.[14]
- Wearing supportive braces may protect your joints to some extent. For example, a knee brace might make jogging more comfortable since the joint is supported.
[Edit]Comfort Modifications - Exercise on a soft surface to reduce the impact on your joints. If you feel every bump or impact when you work out, move your exercises to a soft surface. This may mean walking on a track instead of a concrete sidewalk or doing tai chi on foam exercise mats instead of on a hard floor.[15]
- Don't forget to wear comfortable shoes. You may want to wear shock-absorbing inserts to reduce the impact of your workouts.
- Aim for a healthy weight to reduce pressure on your joints. If you're overweight, the extra weight is putting extra pressure on your joints. Try to follow a healthy diet and incorporate daily exercise so you can reach your weight loss goals.[16]
- Studies show that if you're overweight, losing just of weight reduces of pressure on your joints.
- Start slow and gradually work up to more intense exercise. You might have a physical goal that you're working toward, but don't overdo your physical activity when you start. For instance, you might hope to run in a 5k, but you shouldn't push yourself to immediately run that distance. Instead, you might run a few miles a week and slowly add distance once your body feels comfortable.[17]
- For example, you might do 5 minutes of stretching 2 times a day. The next day, you could add another 5 minutes to build off of that. Only add more physical activity once your body has had a chance to adjust to your activity level.[18]
- Break up your physical activity into smaller chunks. You might find that with rheumatoid arthritis you get sore easily. While you should aim for 150 minutes of physical activity a week, it's fine to break this up if it's more comfortable for you. For instance, you could do three 10-minute sessions every day instead of a single 30-minute workout if you prefer shorter workouts.[19]
- It's completely fine if you can't meet these exercise goals. Remember, any physical activity is better than none, so do as much as you can!
- Rest in between exercises or after a flare-up. Unfortunately, you may start feeling pain during or right after a workout. If this happens, rest for a bit. You might hold an ice pack or a heating pad on your joints for 15 minutes, depending on which is more comfortable for you. Then, ease back into gentle movements.[20]
- If you find that the same exercise always causes a flare-up, it might be a good idea to try a different activity.[21]
- Talk with your doctor or follow their exercise plan. If you have a physical therapist, they may have a tailored plan for you. If not, discuss your exercise plans with your physical therapist or doctor. You can run exercises by them or ask them to recommend physical activities that will help you stay active and reduce joint aches.[22]
- Not sure where to begin? Choose a few exercises that you enjoy doing so you're more likely to stick with an exercise routine.
- Check your local community center or gym for classes that are tailored to people with rheumatoid arthritis. These are often taught by trainers that have experience with arthritis.[23]
- Stick with your low-impact exercise routine even if you need to take frequent breaks. It can take 6 to 8 weeks for you to notice an improvement in your joints.[24]
[Edit]Warnings - Always consult your doctor or physical therapist before starting a new exercise regimen.[25]
- Take a break if you get a flare-up from exercising. You may want to apply ice or warmth to the joint for a few minutes. When you feel comfortable again, you can gradually resume your exercises.[26]
- Get medical attention if you develop severe pain, pain that lasts for more than 2 hours after you exercise, pain that gets worse at night, or swelling that doesn't go away.[27]
[Edit]References |
| How to Remove a Blank Page in Word Posted: 05 Nov 2021 05:00 PM PDT This wikiHow article teaches you how to remove stubborn blank pages from anywhere in your Word document. Blank pages in the middle of your document are usually the result of hidden extra paragraphs or page breaks. If the blank page is at the end, it could be the same situation—however, it's also may be due to Word's hidden end paragraph feature. You can get rid of blank pages by making paragraph and page breaks markers visible and editing or deleting them manually. [Edit]Deleting a Blank Middle Page - Go to the blank page in your document. If a strange blank page appears in the middle of your Word document, it's likely due to an unintentional page break or extra paragraph markers that you can't see.
- Press on Windows or on Mac. This displays paragraph markers (¶) at the beginning of each blank line, as well as at the end of every paragraph. If there are any page breaks on this page, you'll see them marked by dotted lines and the word "Page Break."
- Look for a small black square next to a paragraph marker. You'll want to look for this on both the blank page and the page after it. If you see a paragraph marker with a black square beside it, the paragraph has the "Page break before" setting turned on. You'll want to turn this off. To do so:
- Click the Home tab at the top of Word.
- Right-click the paragraph marker ¶ that has the corresponding black bullet point.
- Select Paragraph… on the menu.
- Click the Lines and Page Breaks tab.
- Remove the check next to "Page break before" (if there is one) and click OK.
- Highlight the ¶ marks and/or Page Break lines with your mouse. If you see both (or more than one of each), highlight it all at once. .
- Also check the page right before your blank one for extra page breaks and delete those as well.
- Don't select paragraph markers that appear on lines that contain actual content.
- Hit the key. This should delete all the ¶ marks and page breaks, which should delete the blank page.
- If the blank page is still there, double-check the pages before for page breaks.
- Press on Windows or on Mac again. This hides the paragraph markers again.
[Edit]Deleting a Blank Last Page - Go to the blank last page in your document. If a strange blank page appears at the end of your Word document, it could be due to Word's hidden undeletable end paragraph.[1] According to Microsoft, the most reliable way to get rid of that blank page is to make the hidden paragraph very small.
- The undeletable hidden paragraph usually occurs when the content of your last real page (not the blank page) goes all the way to the bottom of that page.
- Press on Windows or on Mac. This displays paragraph markers (¶) at the beginning of each blank line, as well as at the end of every paragraph. Since you have a blank page at the end of your document, you'll see at least one paragraph marker on that page.
- Delete all of the paragraph markers on the blank page (if there are multiple). If more than one paragraph marker appears on the blank page, deleting all of them will get usually get rid of the blank page. Try that first.
- If there's only one paragraph marker at the top of the page, deleting it won't help—continue with this method, if so.
- Change the font size of the paragraph marker to 01. Here's how:
- Click the Home tab if you're not already there.
- Highlight the paragraph marker.
- Click the font size next to the font's name.
- Replace it with and press Enter or Return.
- Press on Windows or on Mac again. This hides the paragraph markers again, which should delete the blank page at the end by fitting the hidden paragraph on the last page that contains content.
- If you still have a blank page after this, you can reduce the size of the bottom margin instead. To do this, click the Layout tab, select Margins, click Custom Margins, and change the bottom margin to inches.
[Edit]Saving as a PDF to Omit Last Blank Page - Click the menu and choose . If you still have a blank page at the end of your document after fixing hidden end paragraphs, you can omit the last page when saving your document as a PDF.
- This only works on the desktop version of Word—the web version doesn't let you choose which pages to include in a PDF.
- If your file is synced to One Drive, you won't see Save as. Click Save as copy instead.
- If the document must be in the Word format, you can convert the PDF back to the Word format after you save it as a PDF.
- Select as the file format. Depending on your version of Word, the file type menu may be in the upper-right corner of the page, or in the "Save as type" menu toward the bottom.
- Click or . You'll see one of these two options near the menu from which you selected PDF.
- Click the radio option next to "Page(s)." This allows you to select a range of include in your PDF.
- Enter the page range, minus the last page. Type "1" in the "From" box, and the last real page (before the blank page) into the "To" box.
- Click and then save the document. This saves your document as a PDF, minus the blank page(s) at the end.
[Edit]Related wikiHows [Edit]References [Edit]Quick Summary |
| How to Brace a Wobbly Table Posted: 05 Nov 2021 09:00 AM PDT Tables wobble either because the joints are weak, or because one of the legs is shorter than the other. In any case, a wobbly table is one of those problems that you notice, throw on the to-do list, and then forget about until the next time you sit down. No more! There are tons of ways to fix this one. There are easy and quick solutions, and more "professional" options that involve a few tools and some elbow grease, so pick whichever solution seems the best for you. [Edit]Quick and Easy Options - Slide a matchbook under the shortest leg to level it. This is the simplest way to solve an issue with a single short leg. Just grab a small, flat item and slide it under whichever table leg is giving you the most problems. You could use a matchbook, thin strip of cardboard, a coaster, or a folded up paper towel.[1]
- This may take a little bit of trial and error.
- Fill a single wobbly or loose joint with wood glue. If one of the joints is loose and that's what is causing the wobble, you can typically remedy the problem by filling the joint with glue or epoxy. Flip the table over, gently hold the legs in place, and fill the gaps with wood glue. You can even unscrew the leg, fill the area with wood glue, and then reinstall the leg before it dries.[2]
- You can use a clamp to hold a leg tight against the table while the wood glue dries if necessary.
- You can also use epoxy if you prefer. Wood epoxy is going to be stronger than wood glue most of the time, but it's a little harder to work with.[3]
- Try retightening any loose screws or bolts on your table. If you just moved, rearranged your room, or you use the table frequently, the joints can become loose. Grab a screwdriver, hex key, or any other hardware you need and inspect each joint. Retighten screws and bolts as needed to get rid of the wobble.[4]
- Put something heavy on the table to keep it in place temporarily. If one of the legs is shorter than the other, but you just need a super quick fix, put something heavy over the shorter leg. It could be a stack of books, a planter, or some kind of other item. This should push the table leg down and keep the table from wobbling all over the place.[5]
- You can achieve a similar effect by leaning a wobbly table against a wall depending on how the table wobbles.
- This only works if one of the legs is short. If the table is wobbly because the joints are weak, this might break the table.
[Edit]Leveling Uneven Table Legs - Twist the adjustable glides if your furniture has them on the bottom. Glides are adjustable little pads that sit at the bottom of furniture legs where they rest on the floor. If your table isn't level and you have glides on it, just twist them counterclockwise to make the table a table leg longer, or clockwise to make them shorter. Continue adjusting the legs until your table is even and stable.[6]
- You can monitor how even the table is by putting a spirit level flat on top of the tabletop while you're adjusting. There are also level apps you can download to turn your phone into a spirit level.
- Install a furniture tack if your table doesn't have glides. If one of your legs is shorter than another, measure the distance between the ground and the end of the leg. Buy a furniture tack that matches the size of that gap. Flip the table upside down, hold the furniture tack over the bottom of the leg, and hammer it into place.[7]
- Some furniture tacks have "pressure pads" on them. These are great if you can't measure the gap between the leg and the floor, since they'll give you a margin to work with while preventing the wobble.
- Cut pieces of a wine cork out and glue them to the legs for a DIY option. If you can't screw or drill into the legs of a table, make a riser! Use a utility knife to cut a slice off of an old wine cork and then use hot glue or wood glue to secure it to the bottom the shortest leg. This will keep the table from wobbling, and the cork won't stand out at all.[8]
- Make sure that the glue has totally cured before you move the table around.
- Saw the longer legs down for a professional-looking solution. You can do this with a hand saw, circular saw, or jigsaw. Use a measuring tape to calculate the gap between your floor and the shortest leg. Then, mark that distance off on each of the longer legs using a pencil. Saw the end off of each of the longer legs, and sand the bottom of each leg you cut. Add a furniture pad or furniture tack to each leg and you've got a perfectly level table![9]
- Wear safety goggles and a dust mask. If possible, make your cuts outside to keep sawdust from getting all over.
- Keep your hands away from the blade of whatever saw you're using.
- If it will make things easier, take the legs off of the table. That way, you can set them on a set of sawhorses or in a C-clamp to make the cutting process easier.
[Edit]Using L-Brackets to Reinforce the Joints - Purchase some L-brackets to brace the table and legs. L-brackets are L-shaped pieces of soft metal that have holes for screw slots. By installing them at the junction where your table legs meet the tabletop, you'll give the table legs some additional support to prevent wobbling. Purchase at least 4 of these brackets to brace every leg on your wobbly table.[10]
- You can also use small blocks of wood to do this if you don't have L-brackets. That's going to be tougher though, since you can bend L-brackets, but you'll need to cut the wood blocks to size with a saw.
- Some L-brackets come in kits with screws that will work for them. These are ideal if you can find them and the screws aren't longer than your table's thickness.
- If you only have 3 table legs, you can just use 3 L-brackets.
- Bend each bracket to match the leg where it meets the table. Flip your table upside-down so the tabletop sits on the floor and give each leg a little push and pull. For every leg that wobbles a bit, place a bracket at the 80- to 100-degree angle where leg meets the table. Bend the brackets so that they sit perfectly flush against the leg and the tabletop.[11]
- You do not need to adjust the angle of the leg at all. So long as the legs rest on the ground, the angle there doesn't matter. Your table is wobbly because the joints are weak, not because the legs need adjusting.
- If you can't bend the brackets by hand, you can use two wrenches or sets of channel locks to gently bend the brackets to size. These things typically aren't that strong, though.
- Drill pilot holes into each slot where the screws will go. Grab some screws that are shorter than the width of the tabletop and legs. Put a pilot bit on your drill and hold the bracket in place. Drive a pilot hole into each opening where you're going to be placing a screw.[12]
- The pilot hole doesn't need to be as deep as the screw. So long as there's some threading in the hole, the screw should catch.
- You don't want to go too deep and risk driving the pilot bit all the way through the table!
- Screw the brackets into the leg and table. Place you bracket in place so the pilot holes align with openings in the bracket. Then, drive your screws through the openings with a drill to secure the brackets in place. When the screws are in, give the leg a little tug. If it doesn't move, you should have no more wobble![13]
- Repeat this process on any other legs that needed support. You can do this on every leg if you want to keep things uniform.
- Cross-bracing is the official, proper way of bracing a wobbly table, but it does involve more effort and knowledge of woodworking tools. To cross-brace, you'd cut one wood board to connect the top of one leg where it meets the tabletop to the bottom of the opposite table leg with screws or nails, and then do the same on the opposite side to make an X-shape.
[Edit]=Things You'll Need [Edit]Quick and Easy Options - Wood glue or epoxy
- Screwdriver or hex key
- Heavy item
[Edit]Leveling Uneven Table Legs - Furniture tacks
- Hammer
- Utility knife
- Wine cork
[Edit]Using L-Brackets to Reinforce the Joints [Edit]References |
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