8 Daily Habits That Help You Stay Active With Ankylosing Spondylitis

There are simple daily habits which help people living with ankylosing spondylitis (AS) to remain active even when they feel tired, stiff or in pain. Managing ankylosing spondylitis often involves a combination of regular exercise, adequate activity, quality sleep, stress management, and maintaining overall health. It is all about balance and making a number of simple changes to reach your goals.

1. Start Your Day With Gentle Movement

This time of day can be difficult for many individuals with ankylosing spondylitis (AS) because of increased stiffness. Getting started with stretching, short walks, or other forms of gentle exercise in the morning can have immediate benefits to get you going for the day. Even a short amount of time of physical activity can help reduce stiffness and get you going for the day.

2. Make Exercise a Daily Habit

Exercising can help you control your ankylosing spondylitis symptoms and can even help you live a normal life with this condition. With so many types of physical activity to choose from, it is often hard to decide on the right type for you. There are many low-impact activities that are better for people with AS. These can include walking, swimming, yoga and cycling. Even low-impact activities can increase flexibility, help improve your posture and can help strengthen your back and other parts of your body, making it easier to stay active with ankylosing spondylitis.

3. Eat a Balanced, Anti-Inflammatory Diet

Although there is no single diet proven to cure AS, many people find that eating more fruits, vegetables, whole grains, fish, and healthy fats supports overall health and may help reduce inflammation. A healthy diet can also support energy levels and improve your ability to manage daily symptoms.

4. Avoid Smoking

Smoking is linked to worse AS outcomes, increased disease activity, and reduced treatment effectiveness. Quitting smoking is one of the most impactful lifestyle changes for people with AS and can help support better long-term health.

5. Break Up Long Periods of Sitting

As well as being stiff in the mornings, AS can also cause problems for people who are required to sit for long periods of time, for example, people who work at a computer. The main problem that people experience is that of stiff joints and pain in the joints after a long period of time. To try and combat these ankylosing spondylitis symptoms, it is advised to stand up and have a stretch every 30-60 minutes. This does not have to be a full-blown exercise; just standing up and then returning to your seat could be enough to alleviate any discomfort caused by sitting for long periods of time.

6. Focus on Quality Sleep

Poor sleep can bring a host of problems. In terms of AS it can cause increased inflammation, make you more sensitive to pain, bring on fatigue and bring on stress. In order to get the best quality sleep possible, go to bed at the same time each night. Avoid screens before bed and try to create a sleep-friendly environment.

7. Manage Stress Proactively

Stress can cause a flare-up of your ankylosing spondylitis symptoms and also increase the pain you are in. There are many ways to lower your stress levels. Practicing mindfulness, meditation, and deep breathing exercises are just a few examples. If you enjoy spending time outdoors, going for a walk, having a bath, or doing any other activity that you enjoy, this will also help with stress management and help you feel better overall.

8. Stay Consistent With Your Treatment Plan

Taking your medication, doing your physical therapy, and going to your doctor’s appointments on a regular basis can help to decrease the amount of inflammation in your body and increase your level of activity. Following your ankylosing spondylitis treatment plan consistently can improve mobility, help manage symptoms, and support a more active lifestyle. It can be tough to find that balance, but it’s worth it in the end to reach your goals and live the life you deserve.

Final Thoughts

Living with AS can be challenging, but small daily habits can make a meaningful difference over time. By focusing on regular movement, healthy eating, quality sleep, stress management, connecting with an Ankylosing Spondylitis support group, and following your ankylosing spondylitis treatment plan, you can better manage symptoms and improve your quality of life. While everyone's journey is different, these simple habits can help you maintain mobility, stay independent, and continue living with ankylosing spondylitis more confidently.