Exercise and Rheumatoid Arthritis: Benefits, Limitations, and My Top Success Tips
Rheumatoid arthritis (RA) is a chronic inflammatory disease that causes joint pain, stiffness, and swelling. Lesser-known symptoms include eye issues and skin problems. While exercising with RA can be challenging, research shows that physical activity can help manage symptoms and improve overall health. In this article, we’ll explore the benefits of exercise for RA, the limitations to consider, and my top tip for success when planning an exercise program.
Benefits of Exercise for Rheumatoid Arthritis (RA)
1. Reduces Inflammation
Exercise helps lower inflammation, a key driver of RA symptoms. Regular physical activity can reduce levels of C-reactive protein (CRP), a marker of inflammation in the body.
2. Improves Joint Function
Maintaining joint flexibility and range of motion is essential for people with RA. Weight-bearing exercises like walking or strength training can enhance bone density and help prevent osteoporosis. My Pain-Free Body Program is ideal for building strength, flexibility, posture, core stability, and balance—all in a gentle, RA-friendly way.
3. Reduces Pain and Fatigue
Stronger muscles support the joints, reducing pain and fatigue. Low-impact exercises like swimming, cycling, and yoga can be particularly beneficial as they put less stress on the joints compared to high-impact activities.
4. Enhances Mental Health
Exercise releases endorphins, natural mood-boosting chemicals that help reduce stress, anxiety, and depression—common challenges for people with RA.
UPGRADE your body TODAY – Join my FREE Masterclass. Click here to learn more and enrol.
Limitations to Exercise in Rheumatoid Arthritis (RA)
1. Joint Damage
People with RA may have joint damage or instability. High-impact exercises like running should be avoided. Instead, focus on building strength and stability around your joints with my Pain-Free Body Program.
2. Inflammation Flare-Ups
RA symptoms can fluctuate, and during periods of high inflammation, exercise should be adjusted. Rest when needed and avoid strenuous activity until symptoms subside.
3. Fatigue
RA-related fatigue can make it difficult to stick to an exercise routine. It’s essential to listen to your body, pace yourself, and maintain consistency without overexertion.
4. Other Medical Conditions
If you have additional health conditions or take medications that may affect exercise, consult your healthcare provider before starting a new fitness routine.
My Top Tip for Success: Have More Than One Plan!
Living with RA means your symptoms can change daily—or even hourly. That’s why I always recommend having multiple exercise plans (A, B, C, and even D). Here’s why:
- Plan A: Your ideal workout for good days.
- Plan B: A modified, easier version for when you’re not at your best.
- Plan C: A very light, simple routine that ensures you stay active without overdoing it.
- Plan D: Recognising that some days, just getting through the day is an achievement.
This approach helps you maintain consistency while avoiding the common pitfalls of either overexertion or complete inactivity. By having flexible options, you can still make progress—even on the tough days!
Conclusion
Exercise is a powerful tool for managing rheumatoid arthritis symptoms and improving overall well-being. With the right approach—focusing on low-impact activities and flexible plans—you can stay active while minimising the risks of joint damage or flare-ups. My Pain-Free Body Program offers a great starting point, providing safe, effective exercises tailored for those with RA.
By embracing movement and adapting to your body’s needs, you can take control of your health and experience the many benefits of regular exercise, no matter where you are on your RA journey.
Take care, Helen
Helen Manders BSc (Hons) MCSP HCPC
Chartered Physiotherapist Since 2001
