Rheumatoid arthritis (RA) is a chronic inflammatory disease that causes joint pain, stiffness, and swelling. There are also lesser well-known symptoms such as issues with your eyes and skin problems. While it can be challenging to exercise with RA, research shows that physical activity can be beneficial in managing symptoms and improving overall health. In this article, we’ll explore the benefits of exercise in RA and any limitations to keep in mind. I also share my top tip for success when planning an exercise program.
Benefits of exercise in Rheumatoid Arthritis (RA)
Reduces inflammation
Exercise can help reduce inflammation in the body, which is a key driver of RA symptoms. Regular physical activity can lower the levels of C-reactive protein (CRP), a marker of inflammation in the body.
Improves joint function
Exercise can help maintain joint flexibility and range of motion, which is essential for people with RA who may experience stiffness and limited mobility. Weight-bearing exercises, such as walking or strength training, can also help build bone density and prevent osteoporosis, which is a risk factor for people with RA. My pain free body program. is ideal to help build strength, flexibility, improving posture, core strength, and balance, it is gentle and would suit people with RA.
Reduces pain and fatigue
Exercise can improve muscle strength and endurance, which can reduce the amount of pain and fatigue experienced by people with RA. Low-impact activities such as swimming, cycling, or yoga can be particularly beneficial for people with RA, as they do not put as much stress on the joints as high-impact activities such as running or jumping.
Improves mental health
Exercise can also help improve mood and reduce stress and anxiety, which are commonly seen in people with RA. Regular physical activity can increase the release of endorphins, which are natural mood-boosting chemicals in the brain.
Limitations to Exercise in Rheumatoid Arthritis (RA)
While exercise is generally safe for people with RA, there are some limitations to keep in mind:
Joint damage
People with RA may have joint damage or instability, which can make certain exercises unsafe or uncomfortable. Activities that put too much pressure on the joints, such as running or high-impact aerobics, should be avoided. Build strength and stability around your joints with my pain free body program.
Inflammation
People with RA may experience periods of increased inflammation, which can make it difficult to exercise. During these periods, it’s important to rest and avoid strenuous activity until the inflammation subsides.
Fatigue
People with RA may experience fatigue, which can make it difficult to stick to an exercise routine. It’s important to listen to your body and rest when needed. Learn to pace yourself. Try also to maintain a consistent exercise routine to build strength and endurance over time. but be kind to yourself.
Other medical conditions
People with RA may have other medical conditions that can limit their ability to exercise. It’s important to talk to your healthcare provider before starting any new exercise program, especially if you have other medical conditions or take medications that may affect your ability to exercise safely.
Top Tip for Success.
Have more than 1 plan!
It’s important for people who have complex conditions like RA where their capabilities and symptoms change on a daily and sometimes hourly basis to have more than 1 exercise program/plan. Otherwise, what happens on the days when you are struggling and can’t achieve what you would ideally like to? In my experience, there are 2 outcomes from this. Firstly you can’t do it so you feel like you have failed and give up – what’s the point? Secondly, you push yourself and do it anyway leading to a flare-up of pain and symptoms. Neither of these is ideal so I encourage my patients to have a variety of plans – A, B, C, and maybe even D!
On good days you aim for plan A. On those days when you are not feeling so great it’s important that you still try and do something, this is where having a plan B and C come in. Plan B should be, a scaled-down easier version of plan A. Plan C gives you permission, kindness, and the understanding that on some days just getting through the day is an achievement in itself.
You can add as many different plans as you feel up need. This way you can manage your varying symptoms and gain a sense of achievement EVEN when things are tough. It gives you options and ways to manage those days when your inflammation, fatigue, or mental health may be limiting you. Allowing you to do something each day keeping you moving forwards, building a better functioning body, and maintaining your motivation.
Conclusion
Exercise can be a valuable tool in managing symptoms and improving overall health for people with RA. By incorporating low-impact activities and working with an experienced healthcare professional you can develop a variety of safe and effective exercises giving you options even on those tough days. My pain free body program along with this advice is a great place to start, Allowing you to positively move forwards and experience the many benefits of physical activity while minimising the risks of further joint damage or inflammation.
Take care, Helen
Helen Manders BSc (Hons) MCSP HCPC
