If you have rheumatoid arthritis (RA), engaging in low-impact exercises can help prevent stiffness, strengthen muscles, enhance endurance, and support heart, bone, and mental health.

Rheumatoid arthritis is a condition marked by inflammation that often targets the joints in your hands, wrists, and knees. It results from the immune system mistakenly attacking healthy joint tissues. This leads to symptoms such as:

  • Fatigue

  • Joint pain or aching

  • Joint stiffness

  • Tenderness in joints

  • Weight loss

  • Weakness

Pain from RA can discourage physical activity, but gentle, controlled movements can bring significant benefits. These include reducing stiffness, minimizing symptom flare-ups, enhancing strength and flexibility, and improving overall health. It's important to gradually increase intensity, rest during inflammation, and consult a healthcare provider to determine the most appropriate activities and when to rest.

Exercises for RA

The key is to stay active without overstraining your joints. Begin with gentle exercises in small amounts, and slowly progress based on your comfort level. If pain occurs, pause or try alternative exercises. Using RA-specific exercises helps protect joints and reduces the risk of injury.

Chair Stand

Good for: Building leg muscles
Start by sitting in a standard-height chair. Stand up and sit back down in a controlled motion. Use your arms for support if necessary. Begin with 10 to 15 repetitions. To increase difficulty, use a lower chair. For an easier option, try a higher one.

Yoga

Good for: Nearly everyone, including those with tender joints
Yoga can help build muscle, ease stress, improve balance, and relieve joint pain and stiffness. However, avoid styles like power, hot, or Vinyasa yoga that may overheat the body and strain joints.

Walking

Good for: Most people unless walking is too painful
Walking is a joint-friendly, low-risk aerobic activity. It strengthens bones and improves circulation. Adjust your frequency, intensity, and duration gradually. If balance is a concern, consider balance exercises or walking backward in a safe environment.

Pilates

Good for: Strengthening muscles in RA patients
Pilates can relieve symptoms like fatigue, poor sleep, and depression while enhancing aerobic capacity and overall quality of life.

Water Aerobics

Good for: People with severe joint pain
Exercising in water reduces joint pressure. Activities like swimming, brisk walking in the pool, or using an underwater treadmill are excellent options. A water jogging belt can help suspend your body to reduce strain on joints.

Stretching

Good for: Anyone with RA
Stretching relieves stiffness and supports flexibility. It also makes everyday tasks easier. You can stretch while seated and use a strap for assistance to stretch your legs or hamstrings safely.

Tai Chi

Good for: Those seeking gentle movement and better balance
Tai Chi combines slow motions with breathwork. It strengthens the body, enhances balance, and reduces pain and stiffness. Practice for a duration that feels comfortable for you.

Weight Lifting

Good for: Building supportive muscle strength
Start with light hand weights (2–5 pounds) for exercises like bicep curls. Increase sets and weight gradually. Water-based resistance exercises using foam dumbbells are also joint-friendly.

Cycling

Good for: People with foot or ankle issues
Cycling, either outdoors or on a stationary bike, is low-impact but effective for cardiovascular health and muscle strength. Start slowly and aim to reach longer durations over time.

Hand Stretch

Good for: People with finger and hand discomfort
Stretch and squeeze your hands to improve mobility and strength. Squeeze a foam ball, or open and close your hands underwater to reduce strain.

Zumba

Good for: High-energy exercise without joint strain
Zumba combines cardio, strength, and flexibility training. It burns calories without jarring movements. Begin with shorter sessions to avoid overexertion.

Qigong

Good for: Improving posture, core strength, and balance
Qigong includes gentle breathing and focused movement. Practice deep breathing while maintaining good posture, whether seated or standing.

Elliptical Training

Good for: Individuals with balance and endurance
Use an elliptical machine with caution unless you're experienced or under supervision. Start with low resistance and include arm movements to increase cardio benefits.

Gardening

Good for: Recreational exercise enthusiasts
Gardening can boost physical health and mood. Be cautious not to overexert yourself, especially if RA affects your wrists.

Suspension Training

Good for: People seeking a core workout and without serious joint issues
Using body weight and straps, suspension training strengthens the core, improves balance, and supports functional movement. Try holding a plank position and resting between sets.

3-Way Hip Exercises

Good for: Strengthening weak hips
Stand near a sturdy surface, like a kitchen sink. March in place, lift each leg to the side, and extend it backward to target various hip and leg muscles. Repeat while maintaining balance.

Benefits of Exercise for RA

Regular physical activity can improve the quality of life for people with RA. It reduces the risk of additional health conditions and improves RA symptoms. While exercise recommendations vary, low-impact aerobic activities such as walking, cycling, and swimming are generally safe and beneficial.

The CDC advises adults to engage in moderate or vigorous aerobic activity weekly, but RA patients should tailor this guidance to their own needs and limitations. Balance, flexibility, and muscle-strengthening exercises are especially important for joint health.

When To See a Healthcare Provider

If exercise causes pain or unusual discomfort, stop and consult a healthcare provider. A physical therapist can assist in designing a safe, personalized exercise routine for managing RA.

A Quick Review

Exercise can be a valuable tool in managing rheumatoid arthritis. Despite joint pain and stiffness, physical activity supports better strength, mobility, and overall well-being.

Begin gently, progress at your own pace, and adapt exercises to match your fitness level and comfort. With the right plan, exercise can significantly ease RA symptoms and help you maintain a more active life.