Engaging in exercise can alleviate the pain associated with rheumatoid arthritis.
Rheumatoid arthritis (RA) can cause pain and stiffness that make moving the last thing you want to do. However, staying active is crucial. Not only is it beneficial for your overall health, but it also helps strengthen the muscles around your joints, improve your range of motion, and allows you to participate in activities you enjoy.
For people with RA, it's important to take a cautious and strategic approach when starting an exercise program. An individualized program, ideally developed with the help of a physical therapist, can help protect vulnerable joints while strengthening surrounding muscles. A well-rounded exercise program should include the following elements:
Aerobic conditioning: Exercise that increases your heart rate and breathing rate offers many benefits, including lowering your chances of developing conditions such as diabetes, stroke, and heart disease. When choosing aerobic activities, people with RA should consider low-impact exercises such as swimming, bicycle riding, and walking.
Resistance training: Weak muscles, whether due to inactivity or side effects of medications like steroids, can reduce your stamina and leave joints less stable. Isometric exercises—exercises that involve muscle contractions without movement, such as clasping your hands and pressing your arms together—can be a great way to start resistance training. When pain is under control, free weights or weight machines are good options for building muscle and increasing strength.
Stretching and flexibility exercises: Joints damaged by RA don't move with the same ease or to the same degree (also called range of motion) as healthy joints. That makes activities that lengthen and strengthen the muscles surrounding your joints, such as stretching exercises, tai chi, and yoga, especially important for people with RA.
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