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Best Exercises for Rheumatoid Arthritis Research shows that exercise helps ease the pain of rheumatoid arthritis. Here are the best exercises for RA. 1. Best Exercises for Rheumatoid Arthritis When you’re in pain and feel fatigued, being physically active may be the last thing on your mind. But research shows that exercise helps to relieve rheumatoid arthritis (RA) symptoms and improve day-to-day functioning. Make sure to talk to your doctor before starting an exercise program and incorporate a mix of flexibility, range of motion, aerobic and strengthening exercises. Here are some ways to get moving. 2. Reach for the Sky or Your Toes Stretching is one of the best ways to reduce stiffness and maintain range of motion, and should be part of every exercise program. Start with a 3- to 5-minute warm-up – you can march in place and pump your arms either sitting or standing. Then stretch and hold different muscles and joints for 10 to 20 seconds before releasing. Helps with: flexibility, range of motion 3. Walk This Way Walking is a low-impact exercise that’s great for your joints, heart and mood. And you can do it almost anywhere. Start off slow and increase your pace and distance safely over time. Make sure to stay hydrated and wear proper shoes. Helps with: aerobic conditioning and mood 4. Follow Flowing Movements Yoga and tai chi are ancient practices that combine deep breathing, gentle, flowing movement, poses and meditation. Studies show that both practices have great benefits for people with RA. The Arthritis Foundation offers yoga and tai chi DVDs and a Tai Chi Program, all specifically designed for people with arthritis. Helps with: flexibility, range of motion, balance, stress 5. Work Out in Water Aquatic exercises are especially gentle on painful joints because water helps to support your weight, which reduces joint stress, and exercising in warm water helps to reduce stiffness. Water also provides a natural resistance so you can get an aerobic and strengthening workout. Use water weights for more of a challenge. The Arthritis Foundation offers an Aquatic Program and a water exercise DVD, both specifically designed for people with arthritis. Helps with: flexibility, range of motion, aerobic conditioning, strength 6. Try Bike Riding Having RA puts you at a greater risk of cardiovascular disease so it’s important to get your heart pumping. A stationary bike is a safe way to get your heart and joints moving and relieve stiffness. Helps with: range of motion, aerobic conditioning, endurance, leg strength 7. Build Strength Take stress off weakened joints by strengthening the muscles around them. Weight or strength training is a great way – but proper form is key. Get guidance from a physical therapist who works with people who have arthritis. Helps with: strength, aerobic conditioning 8. Exercising While in a Flare While there are numerous benefits to being physically active, it’s important to avoid added discomfort or injury. Listen to your body to choose the right pace. It’s better to do three 10-minute sessions rather than a 30-minute session if you want to exercise while experiencing a flare. 9. Pay Attention to the Small Things While most exercises focus on large muscle groups, don't forget to make time for hands and fingers as RA can cause severe hand dysfunction. Hand flexibility and strengthening exercises include bending wrists up and down, slowly curling fingers closed one knuckle at a time and spreading fingers wide while placed flat on a table. 10. Accessorize Before You Exercise Get the most out of your workout by choosing clothing and equipment that promote comfort, stability and enjoyment. Protect balance with proper shoes, prevent falls with a slip-resistant yoga mat and help the time go while listening to your favorite tunes on your iPod. WTCA_Amgen_728x90 Physical Activity View All Articles Best Exercises for Children With JA Physical Activity Best Exercises for Children With JA Find out which types of exercise are safe and effective for your child with JA. Read More Best Exercise Equipment for Arthritis Physical Activity Best Exercise Equipment for Arthritis There are different kinds of equipment you can use in your workout routine. Find the right equipment with these guidelines. Read More Fitness That Fits You Work out your own way using our YES tool, with exercises customized to your abilities. Get the Tool Walk With Ease Reduce your arthritis pain with our proven walking program, on your own or with a group. Learn More Stay in the Know. Live in the Yes. Get involved with the arthritis community. Tell us a little about yourself and, based on your interests, you’ll receive emails packed with the latest information and resources to live your best life and connect with others. First Name* Last Name* Email Address* Zip Code* Phone Number Do you have arthritis? Yes Get Involved Live Yes! Arthritis Community Live Yes! Connect Group Live Yes! Online Community Local Office Events Arthritis Today Blog Store About About Us Annual Report Careers Code Of Ethics Financials Privacy Notice Terms of Use Espanol Join Us Jingle Bell Run Let's Get a Grip on Arthritis JA Camps Walk to Cure Arthritis Home Office 1355 Peachtree St NE Suite 600 Atlanta, GA 30309 Helpline: 1.800.283.7800 Contact Us Atlanta, GA 91° Arthritis Index BENEFICIAL See More Details Arthritis Foundation is a qualified 501(c)(3) EIN 58-1341679 I Want to Contribute I Need Help Donate Donate Every gift to the Arthritis Foundation will help people with arthritis across the U.S. live their best life. Volunteer Volunteer Join us and become a Champion of Yes. There are many volunteer opportunities available. Live Yes! INSIGHTS Live Yes! INSIGHTS Take part to be among those changing lives today and changing the future of arthritis. Partner Partner Proud Partners of the Arthritis Foundation make an annual commitment to directly support the Foundation’s mission. Donate Ways to Give Every gift to the Arthritis Foundation will help people with arthritis across the U.S. live their best life. Whether it is supporting cutting-edge research, 24/7 access to one-on-one support, resources and tools for daily living, and more, your gift will be life-changing. Make a Donation Help millions of people live with less pain and fund groundbreaking research to discover a cure for this devastating disease. Please, make your urgently-needed donation to the Arthritis Foundation now! Become a Member Become an Arthritis Foundation member today for just $20 and you'll receive access to helpful tools..... and more. Make a Honor or Memorial Gift Honor a loved one with a meaningful donation to the Arthritis Foundation. We'll send a handwritten card to the honoree or their family notifying them of your thoughtful gift. Gift Planning I want information on ways to remember the AF in my will, trust or other financial planning vehicles. Other Ways to Give Match Gift Donate a Car Donor-Advised Funds https://www.arthritis.org/health-wellness/healthy-living/physical-activity/other-activities/best-exercises-for-rheumatoid-arthritis

Impact of iyengar yoga on quality of life in young women with rheumatoid arthritis https://pubmed.ncbi.nlm.nih.gov/23370082/

Psychosocial effects of Tai Chi exercise on people with rheumatoid arthritis https://onlinelibrary.wiley.com/doi/abs/10.1111/jocn.12327

Benefits of Exercise in Rheumatoid Arthritis https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3042669/

The effectiveness of hydrotherapy in the management of rheumatoid arthritis: a systematic review https://pubmed.ncbi.nlm.nih.gov/22806987/

Rheumatoid arthritis, cardiovascular disease and physical exercise: a systematic review https://academic.oup.com/rheumatology/article/47/3/239/1774371?login=true

Physical Activity for Arthritis https://www.cdc.gov/arthritis/basics/physical-activity-overview.html#howmuch