Several exercises are suitable for rheumatoid arthritis and may even help relieve pain. Some exercises include water exercise, yoga, and strength training.
If you have rheumatoid arthritis (RA), you may know that exercise is good for you. But finding the time, energy, and motivation to actually get moving may be difficult. This can be especially true when you’re dealing with painful, stiff joints.
However, exercise can help reduce RA symptoms and improve day-to-day functioning. It may also help reduce the risk of developing cardiovascular disease, in which individuals with RA are at a greater risk.
Here are seven types of exercise that can be especially beneficial for people living with RA.
The
Water-based exercises, like swimming and water aerobics, may also help reduce stiffness and pain in affected joints. This is because water can help support your weight.
Tai chi, which is sometimes called “moving meditation,” is a traditional Chinese martial art that combines slow and gentle movements with mental focus. This exercise improves muscle function and stiffness and reduces pain and stress levels in people living with RA.
Current research reflects uncertainty on whether tai chi has any significant benefit to people living with RA, but it is still safe to practice.
To get started, you can purchase DVDs, follow an online program, or sign up for a class in your area.
If you have RA, you are at a higher risk for cardiovascular diseases and complications. Biking is one type of exercise that can support your heart health. It’s an excellent, low-impact exercise that’s easier on the joints than other aerobic exercises.
You can bike outside, join a cycling group, or use a stationary bike at the gym or in your home.
A walk in the park may sound too simple, but it’s one of the easiest and most convenient forms of exercise.
Make sure to start out slow and wear comfortable walking shoes with support. Over time, you can increase your distance and speed.
If you’re having trouble with balance, try using walking poles to help stabilize yourself. If the weather has you stuck inside, consider heading to an indoor track or hopping on a treadmill instead.
A 2020 study found that yoga can improve physical function, grip strength, and disease activity in individuals with RA. However, the researchers did not find a significant improvement in pain and the number of tender or swollen joints.
A 2021 study found that, after 12 weeks, yoga could improve fatigue and mood for those with RA.
Healthcare professionals often recommend stretching for people living with RA.
“Stretching should include the muscles of your arms, your back, your hips, the front and back of your thighs, and calves,” says Dr. Philip Conwisar, an orthopedic surgeon in California. “Do some stretches first thing in the morning, take a stretch break instead of a coffee break, or stretch in the office for a few minutes.”
Dr. Naheed Ali, author of “Arthritis and You,” also recommends finger curling, mild wrist bending, and thumb stretching.
Strength training helps increase muscle strength. Stronger muscles better support your joints, which can decrease pain and make daily activities easier.
Try lifting weights at home two to three times a week. You can also use resistance bands as long as it does not increase the risk of causing RA complications or worsen current RA impact in your fingers and wrists.
If you do not have enough hand strength to grip a weight, you might want to consider using a resistance band around your forearm instead.
A 2021 study found that resistance exercise reduced disease activity in individuals with RA.
Talk with your doctor and consider working with a personal trainer if you’re not sure about lifting weights or using resistance bands on your own.
Whichever exercise you choose, the important thing is to keep at it.
Some days you’re likely to feel more pain than others. When that happens, aim to exercise with less intensity, try a new low-impact exercise, or take the day off.
If you’re having a day where walking seems like the best option, consider going for a stroll outside or walking inside. Even if you need to walk at a slower pace, you can still benefit from the exercise.