High uric acid, or Hyperuricemia, is a condition where there is too much uric acid in the blood. When left untreated, it can lead to gout and kidney stone formation, that can both be dangerous, and quite painful. Apart from diet and medication, exercise and yoga practices serve as natural methods to extract uric acid from blood, which then exits the body through urine. These exercises, and Yoga postures, help one slowly reduce their uric acid, along with reduced pain, and increased mobility. However, they are not a replacement of medication, if you have been prescribed. Let’s take a look…
How exercise helpsExercise produces multiple health benefits for the body. The body can eliminate uric acid more efficiently through exercise, because it increases metabolic rates, that can lead to substantial decreases in uric acid levels. For example, a 45-day aerobic program like jogging lowered uric acid by about 10.5% in one study, and 8 weeks of aerobic exercise reduced uric acid by over 40% in men with mild hypertension.
However, high-intensity exercise sessions, that extend beyond moderate levels should we avoided, since they produce lactic acid, which hinders uric acid elimination from the body. The management of uric acid levels requires people to perform exercises at moderate and low intensity levels. Let’s take a look at specific exercises that help in reducing uric acid….1) Brisk WalkingWalking is a simple, effective way to reduce uric acid. Aim for 30 minutes a day, 5 days a week. Walking helps burn fat, improve circulation, and reduce uric acid concentration. Make sure you are walking at a faster pace than usual – which means that you should be able to talk while walking, but not sing.
2. Jogging or light runningStudies found that jogging 150 minutes per week at 64-76% of maximum heart rate, was especially good for lowering uric acid levels over time.3. Cycling and swimmingThese aerobic exercises enhance fitness levels without causing excessive stress to the joints.4) Gentle resistance trainingDoing light weightlifting or bodyweight exercises together with aerobic exercise, will boost muscle metabolism and help eliminate exercise-related lactic acid, which supports better uric acid elimination.Yoga and stretchingYoga too, is excellent to reduce uric acid, since it brings down reduces stress (which can increase uric acid), improves circulation, and helps joints move better.Try these poses1. Tadasana (Mountain Pose)Improves posture and balanceEnhances blood flow especially to legs and kidneys2. Vajrasana (Thunderbolt Pose)A good seated pose for digestion and kidney healthHelps improve metabolism which may support uric acid reduction3. Baddha Konasana (Bound Angle Pose)Opens hips and groin areas, improving circulation in lower bodyCan reduce swelling and stiffness in joints4. Viparita Karani (Legs-Up-The-Wall Pose)A restorative pose that helps reduce leg swelling and improve venous returnSupports kidney function and uric acid filtration5. Adho Mukha Svanasana (Downward Dog Pose)Stimulates circulation, stretches the back and legsHelps improve joint mobility, which can reduce gout-related painPractice these poses gently for 10-15 minutes daily along with breathing exercises to reduce stress.Take care of these thingsDrink enough water, to enable uric acid to naturally exit from the body.Avoid high intensity exercises.Consult your doctor before starting any new regime.Disclaimer: This article is informational only and not a substitute for medical advice
