It used to be that if you had rheumatoid arthritis, or RA, doctors would advise range or motion and stretching exercises, but aerobics were on the list of things to avoid. Nowadays, moderate exercise is thought to improve symptoms of RA, according to MyInnerState.com. In fact, a significant amount of disability that comes along with RA is thought to be a result of a lack of exercise, according to the National Center on Physical Activity and Disability, or NCPAD. Slowly increase your endurance so that you safely do moderate-intensity exercise. As with any new exercise, speak to your doctor before beginning a program.
Step 1
Warm up before an aerobic workout, as recommended by MyInnerState.com, which is published by Centocor Ortho Biotech, Inc. A slow walk around the block is an acceptable warm up because it increases blood flow. Never begin an exercise session with cold muscles because doing so can increase your risk of injury and joint pain. Also, do not do aerobic exercise on days when you have a flare-up.
Step 2
Exercise for five to 10 minutes to begin building endurance. Choose from aerobic activities such as walking, cycling, dance, rowing, cross-country skiing, swimming and water aerobics, which are recommended by the American College of Sports Medicine, or ACSM, and NCPAD. Swimming is highly recommended by MyInnerState.com because of the low-impact on joints, but is ideally done in water heated to between 83 and 90 degrees. Exercising in cold water can cause back and joint pain.
Step 3
Work out at an intensity of 11 to 12 of a rate of perceived exertion, or RPE, as recommended by NCPAD. The RPE exertion scale is a based on a scale of 1 to 20, with 20 being maximum exertion. Stop exercising if you feel pain and try a cold or hot compress to relieve pain, as advised by MyInnerState.com.
Step 4
Perform three days a week of aerobic exercise. Work up to 30 minute sessions at a RPE of 16, at most over a course of four to six months. Focus on increasing duration over increasing intensity, as recommended by the ACSM. Work up to performing three to five days a week of aerobic exercise.
Tips and Warnings
- Wear comfortable, loose clothing when exercising. You do not want anything tight, according to MyInnerState.com. Wear supportive shoes and possibly insoles that absorb shock. Yoga may not work as well as aerobic exercise such as walking to improve endurance, but it can lower stress and maintain flexibility and range of motion.
- High-impact exercises may be more beneficial aerobically, but they can also be bad for your joints. Avoid activities such as running, football and climbing stairs.
