One of the best ways to manage rheumatoid arthritis (RA) and reduce discomfort is through regular movement. Exercise strengthens muscles to better support your joints, improve flexibility, and help maintain overall joint function.
If you have RA, the idea of starting an exercise routine may feel overwhelming—especially if you've been inactive for a while. However, incorporating gentle movement into your daily routine can play a crucial role in reducing pain and improving mobility. Low-impact cardiovascular activities such as walking, swimming, and water aerobics are great options for protecting your joints while staying active.
Begin with a few minutes a day
You don’t need to push yourself to exhaustion. Start small and gradually increase the intensity or duration as your strength and mobility improve. A long-term goal to aim for is 20–60 minutes of movement per day.
“Small steps are just as good as great big steps.”
-Sallie, Rheumatoid Arthritis Patient
Try low-impact, bodyweight exercises
Using your own body weight is a great way to ease into movement without needing extra equipment. Yoga, tai chi, and stretching exercises can enhance balance, flexibility, and muscle strength while being gentle on your joints.
Incorporate strength training 2-3 times a week
As you feel more comfortable, consider using resistance bands, free weights, or machines at a gym. Focus on slow, controlled movements and proper form over heavy weights. If possible, work with a physical therapist or trainer to ensure you’re exercising safely and effectively.
Keep it fun
Choose activities that you genuinely enjoy—whether it’s dancing, water aerobics, or a simple walk in nature. Making movement enjoyable increases the likelihood of sticking with it long-term.
Listen to your body during flare-ups
It’s okay to rest when you’re experiencing an RA flare, but avoid complete inactivity, as prolonged stillness can worsen stiffness. Gentle stretching or light movement around the house can help keep your joints from becoming too stiff.
Work with a health coach
Starting an exercise routine can feel daunting, but you don’t have to do it alone. At AndHealth, our health coaches work one-on-one with patients to create personalized movement plans that support joint health and overall well-being. Virtual coaching is available through video calls, phone calls, and even text messaging—so you get support however and whenever you need it.
Learn more about our whole-person approach to rheumatology, including health coaching, when you book your first appointment today:
During a routine visit, her primary care provider warned her that without movement, her arthritis would only worsen. That was the push she needed. Determined to take control of her health, Sallie was referred to AndHealth for a whole-person approach to her RA care.
With the guidance of her AndHealth rheumatology provider, Cristina, Sallie received a personalized care plan focused on nutrition and movement. One milestone she set for herself was completing the Shawshank Hustle, a 7K run/walk event in her community. She started small—just half a mile at a time. With encouragement from Cristina and her health coach, Alissa, she built up her endurance step by step.
Regular physical activity doesn’t just help with RA—it can also reduce fatigue, improve mood, and enhance overall physical fitness. Plus, staying active lowers your risk of developing other conditions like heart disease.
Start small, stay consistent, and find movement that works for you. Happy moving!