What are the exercise and physical activity recommendations for people with rheumatoid arthritis?
Exercise is one of the best things someone with RA can do for their joints, energy levels, and overall well-being. The key is starting slowly and building up over time — no need to run a marathon on day one!
A well-rounded Show Full Answer
What are the exercise and physical activity recommendations for people with rheumatoid arthritis?
Exercise is one of the best things someone with RA can do for their joints, energy levels, and overall well-being. The key is starting slowly and building up over time — no need to run a marathon on day one!
A well-rounded routine ideally includes:
- Stretching – Improves flexibility and range of motion. Always warm up for 5 minutes first, then hold each stretch for about 20 seconds
- Low-impact cardio – Walking, swimming, or water aerobics are great options. Water workouts are especially gentle on joints due to buoyancy
- Strength training – Building muscle around joints helps protect them from damage. Even light weights or resistance bands count
- Yoga or tai chi – These improve flexibility and can also help with the emotional stress that comes with RA A general weekly goal to aim for is around 150 minutes of moderate activity, or about 30 minutes five times per week. That said, any movement is better than none — even chair exercises or stretching while watching TV makes a difference.
As a myRAteam member shared, "I have exercised with my RA for many years, and with that and medication, I don't get many flare-ups. I am 75, and I continue to walk and exercise." A few important things to keep in mind:
- During a flare, rest – It's best to pause exercise when symptoms are actively worsening and resume once the flare settles
- Listen to your body – Rest days are important, and it's easy to overdo it
- Talk to your doctor first – Before starting any new exercise program, check in with your rheumatologist
- Ask for a physical therapy referral – A physical therapist can design a safe, personalized program for you, and it may be covered by insurance
Exercise works best alongside — not instead of — your prescribed treatment plan.
May 31
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