How to Use Exercise to Manage Rheumatoid Arthritis

Exercise is an important part of managing rheumatoid arthritis. It helps keep joints strong and flexible. This helps them work longer and can enable a patient to put off joint replacement for some time. People with rheumatoid arthritis who exercise regularly also tend to maintain their independence longer than those who do not.

Difficulty: Easy

Instructions

Manage Rheumatoid Arthritis Through Exercise

1. Join a water aerobics class. Exercising in the water is wonderful for cardiovascular fitness and increases strength, flexibility and endurance. The buoyancy of the water makes this type of exercise particularly easy on joints. Find a water aerobics class near you through The Arthritis Foundation (see Resources below).

2. Try tai chi. Tai chi is a very gentle type of exercise that involves controlled stretching and breathing. It is particularly suitable to people with rheumatoid arthritis. Use the Arthritis Foundation website to find a number of tai chi classes across the country (see Resources below).

3. Do some yoga. Not every yoga pose involves twisting yourself up like a pretzel. There are many yoga moves that involve only mild to moderate stretching. The controlled movements and held poses of yoga make it a fine workout for many patients with rheumatoid arthritis.

4. Lift weights. Strength training is important for everyone and rheumatoid arthritis patients are no exception. Light weight training 2 to 3 times a week is an excellent way to manage your rheumatoid arthritis and stay strong in the process.

5. Go for a walk. Walking is one of the easiest, most effective types of exercise you can do. Even people with severe rheumatoid arthritis can often manage a brief walk around the block several times a week. Walking will help strengthen leg muscles and improve your cardiovascular health. The fresh air and sunshine you will get are added benefits.

Tips & Warnings

• Even though it may hurt to exercise, especially during a flare up of the disease, doing so will not harm your joints as long as you are gentle and don't overdo it. A stretching session of 10 to 15 minutes is perfectly adequate on days when you are not at your best.
• Without regular exercise, joints affected by rheumatoid arthritis will become stiff and more difficult to use. They can eventually become frozen in place, leading to disability and deformity.

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