Low Impact Exercises for Rheumatoid Arthritis (RA)

Proper exercise often limits painful RA episodes by strengthening the surrounding muscles of the joints, increasing mobility and blood flow, decreasing extra bodyweight, and boosting energy.
Older woman stretching her arm and wrist in a sunlit room

At Flexcin, we hear from many customers who live with rheumatoid arthritis (RA). The key ingredient in Flexcin, CM8, is a patented ingredient that has been studied for its role in supporting joint health. When it comes to exercise for rheumatoid arthritis, we brought in a nutrition and exercise expert for this post. Justin Check is an NSCA certified personal trainer and fitness nutritionist based in Southwest Florida, and he put together the following information on low impact exercises for RA.

Exercise is usually the last thing on someone’s mind when dealing with the painful symptoms of RA. Unlike osteoarthritis, which typically affects a single joint, RA is a systemic disease that can affect joints throughout the entire body. Because of the overall “achy” feeling many people get from RA, some assume that it is inappropriate to exercise and begin to feel discouraged. However, a large body of research suggests that following a regular exercise program is one of the most helpful things you can do to manage RA symptoms.

Appropriate exercise may help limit painful RA episodes by strengthening the muscles surrounding the joints, increasing mobility and blood flow, reducing excess bodyweight, and boosting energy. Individual results vary.

*Always consult with your physician before starting an exercise program, especially if you’ve had a joint replacement or major joint surgery.

Quick Considerations

  • Make sure you warm up with at least 10 minutes of low impact aerobics (brisk walking, biking, and the like) before engaging in exercise. Increasing body temperature reduces the risk of injury by allowing muscles to relax, lengthen, and stretch better.
  • Use caution when starting exercise if you’re experiencing a “flare up” in which RA symptoms are exacerbated. Although it is normal to experience some moderate discomfort from exercise, if you experience any extreme, persistent, or sharp pain, stop until your flare up has subsided.
  • Aim to exercise every muscle group of the entire body (lower body, core/trunk, upper body) at least once a week in your fitness program.
  • Tailor your routine to focus on your particular problem areas.

3 Main Types of Exercises for Rheumatoid Arthritis

Flexibility Exercises

These focus on range of motion (ROM), which is important for maintaining proper movement patterns and good mobility. Maintaining full range of motion through the joints allows for more movement with less risk of injury. Flexibility exercises can include active or static stretching, yoga, and Pilates. Your physical therapist or physician can provide a stretching handout tailored to the body part affected — commonly the hands and fingers, hips, knees, or spine.

*Recommendation: start using 1-2 of the same stretches per body part each day after a warm up and before strength training. Try a new stretch for each body part the following week and adjust your routine accordingly.

Strengthening Exercises

These focus on increasing muscle strength. Stronger muscles help absorb impact and reduce stress on the joints. This also helps improve balance and movement. Resistance training also supports bone density and may help protect joints affected by osteoarthritis. Strengthening exercises include resistance training with machines, free weights, resistance bands, or body weight exercises.

*Recommendation: if you are inexperienced with basic strength training, it is safest to begin using strength machines at a fitness center. Start with a light to moderate weight for each major muscle group. Slowly increase weight when it feels appropriate. Ideally, hire a certified personal trainer to help you safely design an appropriate routine that you can follow every week.

Aerobic Exercises

These exercises help with cardiovascular health and blood flow. Getting your heart rate up increases blood flow to the entire body. This supports a healthy inflammatory response and helps you maintain a healthy weight. Low impact aerobic exercises include brisk walking, swimming, biking, rowing, or using an elliptical. The National Institutes of Health (NIH) recommends that adults get at least 2 hours and 30 minutes of moderate intensity aerobic exercise each week.

*Recommendation: adding a 30 minute brisk walk or bike ride just 5 days per week will meet the NIH guideline and help keep excess weight down. It will also serve as a good warm up before stretching and strength training.

Conclusion

These types of exercises for rheumatoid arthritis apply to all ability levels and conditions. The key to a successful program is incorporating the right blend of exercises for your current condition and ability level. Always start off slow and warm up with low impact aerobic exercises. Tailor a routine that best suits your needs and focuses on your problem areas.

It’s important to keep moving and maintain range of motion during severe flare ups, but discontinue your strength training routine until severe symptoms have subsided. Regularly performing these exercises for rheumatoid arthritis may help if you are dealing with pain and stiffness.

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Individual results vary. Consult your healthcare provider before beginning any new supplement.