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Rheumatoid Arthritis (RA) Exercises : Joint-Friendly Fitness Routines

Regular exercise boosts fitness and helps reverse joint stiffness with RA.

Decrease Pain, Increase Energy

Exercise more to decrease pain and feel more energetic? Hardly seems possible with RA. But it’s true! Inactivity decreases joint motion and flexibility. Inactivity also can lead to weak muscles and deformed joints. Regular exercise helps reverse joint stiffness, builds muscle, and boosts overall fitness. With regular exercise, you can feel stronger with less fatigue. But first, see your doctor before starting an exercise program.

Low-impact aerobics strengthen your bones and muscles.

Choose Low-Impact Aerobics

These exercises build endurance and strong bones and also strengthen leg muscles. Low-impact aerobic exercises include stair climbing, walking, dancing, and low-impact cardio machines, like the elliptical trainer. 

To do: Start by exercising a few minutes each day, adding more time as you can. Aim to exercise at a moderate pace, 30 to 60 minutes, most days each week.

Resistance exercises increase mobility and strength.

Strengthen Muscles and Bones

Include resistance exercises two to three times a week to improve muscle strength and mobility and decrease joint pain. Stronger muscles decrease joint pain by better supporting the joints. Strengthening exercises also increase your metabolism and help you shed pounds.

To do: Use elastic bands, free weights, or machines for resistance. Ask the trainer at your local fitness center to show you how to use resistance machines.

Swimming is a great cardio exercise to build muscles and condition joints.

Swimmers, Take Your Mark!

Swimming is a great way to increase conditioning for all your joints, as well as strengthen your back, without putting excess stress on your joints.

To do: Start slowly with just a few minutes in a heated pool. Use a kickboard when you first start to get used to moving in the water. Gradually build to a goal of swimming 30 minutes at a time. Increase physical activity with each exercise period until you reach your goal time.

Regular aerobic exercise reduces blood pressure and helps prevent bone loss.

Healthy Body, Healthy Heart

Aerobic exercise helps build a healthy body and a stronger heart. People with RA are more likely to develop heart disease. However, getting your heart pumping with exercise helps reduce that risk. Aerobic exercise reduces blood pressure and improves cholesterol. Because bone loss often occurs with RA, weight-bearing exercise like walking, dancing, and climbing stairs helps prevent osteoporosis.

If done properly, isometrics can increase muscle strength.

Try Isometrics

When regular strength training is painful on the joints, isometric exercise is another way to build muscle. Isometrics involve tensing the muscle without any visible movement.

36 Comments

Hi Jake ... are you into medic ???
Very useful information for all .... cheers !

23 months ago

yup, this post very useful info!

23 months ago

thanks for sharing this Mr. Jake! It's very useful and I learn from this. Great post!

23 months ago

@Joem Bermeo:your welcome and i'm happy that you learning from it..thank you very much!
@Kimmy Goh: i am not into medic, just i am aware of what is important to our daily life specially in our health.....thanks Kimmy!
@ida rosi: thank you very much for the nice comments!
@jules: your welcome dear....and i am so glad that you learn from this,thank you so much!
"TO ALL OF GUYS THANK YOU SO MUCH"all of your comments are really appreciated!

23 months ago

good day to all of you!

23 months ago

exercise!

23 months ago

very useful tips. thanks for sharing

23 months ago

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23 months ago

thanks guys!

23 months ago

very useful tips.. thanks jake

23 months ago

Informative post, nice to share.... pls do visit my blogs and i do the favor in return

23 months ago

exercises is really important to our body everyday even you don't have this kind of diseases!

@Lalvenpuia Chaw:your so welcome and thank you for reading it hope this help who really suffering this kind of disease.
@rockprincess 19:thanks and i really do visits your blog post as soonest ok..thanks for your nice coments.

23 months ago

a very educative program

23 months ago

thank you JONATHAN...Hope this will guide to those who have (RA)

23 months ago

do you have (RA)?...or even you don't have...you must learn this exercise...for your own good!

23 months ago

exercise is good yo our health!

23 months ago

yup indeed.........

23 months ago

thank you alice...hope you have a good day today.

23 months ago

thank you my friend

22 months ago

Thanks and some very good information. Got some ideas to help myself. Thanks

22 months ago

@Helen:your welcome...thanks for the compliments !

@stefan:always thankful to you!

22 months ago

very useful info!

22 months ago

thanks Daniel...

22 months ago

:)

21 months ago

arthritis is a painful issue along with growing age !! proper exercise and good diet choice is the only remedy!! there are no medicine to cure r/arthritis....... very good sharing !! keep it up !!

21 months ago

what is RA?

21 months ago

RA...means Rheumatoid Arthritis...thanks !

21 months ago

nice tips..anti-aging :)

21 months ago

very good

17 months ago

Definitely one of the best and most useful posts....
God Bless you
Marvolous find

17 months ago

Thanks!

14 months ago

Please check the first video, it is not active. Thanks for your nice post.

8 months ago