Finding a good gout exercise routine and being consistent is an important part of learning how to get much needed gout relief and stay free of pain. When in the depths of a serious attack, gout exercise is often difficult, if not impossible.

One of the most important ways to prevent painful events is to firmly understand that exercising for gout is a maintenance requirement. Gout exercise produces more benefit than simply avoiding flare-ups; overall improved health and quality of life are the bonus.

What To Know About Gout

The pain of gout is caused by uric acid crystallizing in a joint. It is often the big toe, but all the other joints of the extremities are at risk as well. Exercising consistently helps to keep the blood well oxygenated – which is an important treatment for gout because when blood oxygen saturation drops, the blood can become overly acidic with uric acid.

Also keeping the bursa and synovial fluid in motion enhance overall joint health. Gout can be as devastating to a joint as a physical injury. Stretching and working the joints help to keep them strong and decrease recovery time after gouty events.

Good Types Of Exercises For Gout

Below are some ideas of different types of gout exercises. A good mix of staying strong and stretched-out combined with a comfortable heart rate and breath rate is all it takes.

A word of caution: if you do decide to use exercise as gout prevention, consult your health care practitioner to make sure all considerations of your overall health support your particular plan of action. If there is blood pressure or any other heart conditions that are being monitored, it is critical follow medical advice carefully.

Range of Motion: Qigong

Qigong is a practice of slow, gentle movements synchronized with the breath. The formal movements are numerous and not difficult to learn – there are many Youtube videos on the subject.

Qigong movements for gout include slow and deliberate raising and rotating of the arms, bending motions that work the spine, and lowering and squatting moves that work the feet, ankles and knees. The combinations are unlimited and great gout exercise.

Strength Training: Hand Weights

Strength training for gout relief is best done with lighter hand weights. Simple standing, sitting, and floor routines can be linked together with some imagination and creativity.

Slow, thoughtful and conscious use of weights doesn’t need to be a long, drawn out affair. A straight-forward 20 minute routine every other day can produce excellent gout prevention results.

Stretching: Yoga

Yoga for gout is one of the best all-round types of exercise to keep arthritis-prone joints healthy. Taking a class is always advised but there are any number of good books and videos about how to do yoga properly.

At more advanced levels, it combines strength training, stretching, and breathing techniques for a complete workout. The healthy joints that yoga produces are good insurance for avoiding gout or being able to recover from gout attacks quickly.

Cardio: Walking

There are many exercises for cardio health that are important for gout prevention. Swimming can be a good option since the warmth of the water and the buoyancy is easy on gout-ravaged joints.

Bicycling is also another low impact activity that increases the heart rate and breath rate without a lot of inconvenience.

As the Mayo Clinic puts it, walking can ease you into a higher level of health and is possibly the perfect gout exercise. It involves increased breathing and heart rates while working the major joints of the body. It can be done with the least amount of excuses; it requires no special clothes, equipment or facilities.

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Gout Killer Proof!

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Exercising During A Gout Attack

Finding a particular gout exercise to do during an attack should be approached with caution. While finding a way to increase heart rate, breath rate, and blood flow can be very helpful, is it not recommended to push a joint that is already obviously in a state of injury.

  Remember!  Consistent gout exercise is a fundamental part of gout prevention.


Bert Middleton

“I know your pain. Let me help you kill your gout for good!  And teach you to advocate for yourself and take ownership of your gout recovery, by showing you how to live the gout-free lifestyle.” Two decades ago, Bert Middleton found himself diagnosed with gout. Like 8.3 million other people in the United States (approximately 4% of the population), he struggled helplessly with the physical, emotional, social, and financial impact that gout left unchecked can have on your life. Prescription drugs were of limited help… And the terrible pain of regular gout attacks left him unable to enjoy even the simplest daily pleasures. His marriage was suffering. His finances were spiraling due to the impact gout had on his ability to work. And maintaining a social life was often nearly impossible. Tophi surgeries left him in terrible pain.  And he found himself depressed … and angry … that gout was stealing years of his life.

Until one day, after hundreds of hours of research and self-experimentation, Bert finally had a breakthrough and created a blueprint for a way of living that would prove to be “the answer” to living gout-free for nearly a decade now. Today, Bert and his “Gout Wife” Sharon devote their evenings and weekends to educating other gout sufferers on how to live the gout-free lifestyle. Showing others his 911 Emergency Response Gout Recovery Plan for getting PAINFUL gout attacks under control in as little as 4 hours. And then, how to make daily choices that keep gout under control for GOOD! So you can finally start LIVING again!