Rheumatoid arthritis (RA) is a chronic inflammatory condition that primarily affects the joints, causing pain, swelling, and stiffness. While medication and lifestyle changes play a key role in managing RA, regular exercise is a cornerstone of treatment. Exercise can support people living with RA

  • Ease pain
  • Improve joint mobility
  • Strengthen muscles
  • Boost energy
  • Enhance overall physical and mental well-being
RA and exercise

Here, we have curated the best exercises for RA, their benefits, and how to perform them safely.

Also Read: Ayurveda For Rheumatoid Arthritis: Phenomenal Herbal Remedies To Mitigate Joint Pain

What are the Benefits of Exercise for Rheumatoid Arthritis?

Regular movement helps lubricate joints, alleviating stiffness and discomfort.

Strengthening muscles around affected joints provides better support and stability.

Stretching exercises enhance the range of motion, making daily activities easier.

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Low-impact workouts can help release endorphins, which are the body’s feel-to-good hormones and ease pain naturally.

Aerobic workouts promote heart health, which is especially important as RA can increase cardiovascular risks.

Exercise reduces stress and anxiety while improving mood and energy levels.

Also Read: 5 Amazing Essential Oils To Treat Rheumatoid Arthritis

6 Best Exercises for Rheumatoid Arthritis

Low-Impact Aerobics

You can engage in low-impact workouts such as walking, swimming, cycling, and water aerobics exercises are known to improve cardiovascular health, reduce fatigue, and enhance stamina without putting excessive strain on joints.

How To Do?

Walking: Start with a 10–15-minute walk on flat terrain and gradually increase the duration and speed.

Swimming: Perform gentle laps in a heated pool for 20–30 minutes to lower joint strain.

Stretching Exercises

Shoulder rolls, neck stretches, and hamstring stretches are some of the stretches that are beneficial for people with RA to carry out their daily tasks without much discomfort. Stretches improve joint flexibility and reduce stiffness in the muscles.

How To Do?

Neck Stretch: Sit upright and slowly tilt your head toward your shoulder. Stay in this position for 10 seconds, then shift sides.

Hamstring Stretch: Sit relaxed on the floor with one leg stretched. Lean forward gently, reaching your toes. Stay in this position for 15–20 seconds.

Strength Training

Resistance bands, light weights, or bodyweight exercises like squats help to strengthen muscles around the joints, improving stability and function.

How To Do?

Use resistance bands for bicep curls. Hold on to the band with both hands and pull upwards. Perform 2–3 sets of 10 repetitions.

Use 1–3 lb weights for light arm exercises, ensuring slow, controlled movements.

Yoga and Tai Chi

Gentle yoga poses like Child’s Pose, and Tai Chi routines are valuable to

enhance balance, flexibility, and relaxation while easing joint pain.

How To Do?

Child’s Pose: Kneel on the floor, stretch your arms forward, and rest your forehead on the ground. Hold for 20–30 seconds.

Tai Chi Routine: Follow a beginner-friendly video or class focusing on slow, deliberate movements.

Hand Exercises

Finger bends, fist clenching and stress ball squeezes maintain hand dexterity and reduce stiffness in fingers and wrists.

How To Do?

Finger Bends: Straighten your hand, then slowly bend each finger toward your palm. Hold for 5 seconds and release.

Stress Ball Squeeze: Hold a stress ball and squeeze gently for 5–10 seconds. Repeat 10–15 times per hand.

Range-of-Motion Exercises

Shoulder circles, wrist rotations, and ankle rolls promote joint movement and reduce stiffness.

How To Do?

Perform gentle circular movements with your shoulders, wrists, and ankles for 5 minutes daily.

Safety Tips for Exercising with Rheumatoid Arthritis

Begin with a 5–10-minute warm-up to prepare your joints for exercise.

Slowly increase force and duration to avoid strain.

Stop if you feel pain or discomfort during or after exercise.

Aim for 30 minutes of exercise most days of the week, divided into shorter sessions if needed.

Work with a physical therapist or trainer experienced in RA management to design a tailored routine.

Conclusion

Exercise is vital to managing rheumatoid arthritis, offering numerous physical and mental benefits. Incorporating low-impact aerobics, stretching, strength training, and mindfulness exercises like yoga can significantly improve joint health and quality of life. Always prioritize safety and consult your healthcare provider to ensure your exercise regimen meets your needs.

(This article is reviewed by Kalyani Krishna, Chief Content Editor)

Author Profile:

M Sowmya Binu:

With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.

References:

Benefits of Exercise in Rheumatoid Arthritis

Jennifer K Cooney 1, Rebecca-Jane Law 1, Verena Matschke 1, Andrew B Lemmey 1, Jonathan P Moore 1, Yasmeen Ahmad 2, Jeremy G Jones 1, 2,2, Peter Maddison 1, 2,2, Jeanette M Thom 1,*

https://pmc.ncbi.nlm.nih.gov/articles/PMC3042669/

Physical activity, exercise and rheumatoid arthritis: Effectiveness, mechanisms and implementation

George S. Metsios a b c ,George D. Kitas b d

https://www.sciencedirect.com/science/article/abs/pii/S1521694219300488