Rheumatoid arthritis, or RA, is a painful condition that causes swelling and inflammation in your joints and the tissues surrounding them. It can affect all body joints, but most commonly causes pain and discomfort in the feet, ankles, knees, wrists and fingers. Although the pain can make it difficult to exercise, regular workouts may help keep the pain in check and your energy levels high, notes the Arthritis Today website. Because the severity of the condition can vary and progresses at different rates, always speak with a doctor or physical therapist before starting a workout regimen to ensure it is safe for you.
Step 1
Sign up for a water aerobics class or start participating in another low-impact aerobic exercise such as swimming laps or even riding a bike or walking, if it does not worsen your symptoms. Water-exercise programs can be ideal for people with rheumatoid arthritis and other forms of the condition because they provide an aerobic workout that is easy on the joints.
Step 2
Incorporate muscle-strengthening activities into your workout. All adults should do muscle-strengthening activities at least twice a week, the Centers for Disease Control and Prevention recommends. Common activities include weight-lifting, yoga and working with resistance bands. However, because these may worsen your RA symptoms, check with your doctor for recommendations on what specific activities are right for you based on the severity of your condition.
Step 3
Include stretching in your workouts. Regular stretching can help increase your flexibility and joint mobility. Stretching is best done before or after an aerobic workout.
Step 4
Adjust your workouts accordingly when your symptoms flare and make certain joints especially painful. It's OK to take a few days off or switch to less vigorous exercise if pain and inflammation makes it difficult to work out.
Tips and Warnings
- Start your workouts slowly and increase the duration and intensity over time. Start with something simple such as a walk, then add new and more vigorous activities.
- Listen to your body. If your joints become particularly swollen or painful after a workout, you may have done too much. Give those joints a rest until the pain subsides. If the pain lasts more than a few days, check in with your doctor.
