About 85 percent of people with RA experience some level of discomfort during exercise, according to the American College of Sports Medicine. So it’s no wonder that 71 percent of people with RA don’t exercise regularly, according to research published online in July 2015 in the journal Sports Medicine. But having RA is no excuse to skip out on exercise. In fact, exercise can really help improve joint pain and stiffness. Regular exercise also promotes a longer life span and better quality of life. People with RA who are fit and active also experience fewer related health complications such as cardiovascular disease, diabetes, and osteoporosis, according to the American College of Rheumatology. That said, you may need to make some modifications to your exercise routine to make sure you’re helping, not hurting, your joints.
What to Include in Your RA Workout Plan
It’s generally recommended that you get 150 minutes of moderate-intensity exercise each week — broken up into about 30-minute workouts, five days a week. If that goal seems overwhelming, you can start with smaller, shorter sessions throughout the day, such as three 10-minute sessions. Over time, as your body gets more used to exercising, you can increase the duration and intensity of each workout. Your RA exercise plan should incorporate a mix of aerobic, resistance, and flexibility exercises. But it’s important to choose activities that keep you moving without exacerbating your symptoms. For example, high-impact sports and exercises can be uncomfortable and potentially harmful to your joints. That’s why some of the best exercises for RA are low- or no-impact activities, such as:
WalkingSwimmingBikingYogaPilatesWeight trainingGardeningDancing
Wear comfortable, supportive shoes while you’re working out to help protect your joints. Even though these low-impact exercises are fairly easy on your joints, you may still need to modify them a bit.
Try to exercise your larger body parts and muscles (such as your arms and legs) instead of smaller ones (fingers, hands, and feet).Don’t exercise to the point of discomfort. You want to feel a nice stretching sensation, not pain.Pay attention to the signals your body sends you.Decrease the intensity of your workouts if you feel joint pain or soreness.
Sometimes skipping weights in favor of using your own body weight as resistance training is a good modification to build muscle without straining your joints, suggests the American College of Sports Medicine. “The goal of adapting exercises is to decrease stress at the ends of the joint motion, reduce pain, and maximize the benefits of exercise while decreasing potential barriers,” Green explains.
Remember to Listen to Your Body
When exercising with RA, the key is to listen to your body and avoid overdoing it. For starters, remember to warm up before exercising and cool down after. After a good workout, it’s okay to be a little sore. But “You should not push your body into painful movements or motions,” explains Green. Push your joints just within the range of motion that’s comfortable for you each day, which may fluctuate. “The amount of comfortable motion for you may change from day to day,” she says. If you find that your RA pain worsens, “Respect your symptoms,” Green adds. Allow yourself an easier day so you don’t aggravate joint pain and swelling, but don’t give up and quit. At the end of the day, the most important thing is to find an exercise regimen you can stick with. “The benefits of regular exercise far outweigh the risks for most people with RA,” says Green.
