Made by People with Arthritis For People with Arthritis

Building a Balanced Movement Routine for RA

Many people think that physical activity has to be intense or exhausting to be effective—but that’s simply not true, especially when you’re managing rheumatoid arthritis.

In fact, gentle, consistent movement is often more beneficial than high-intensity workouts for people with RA.

The goal is to keep your body moving in ways that support your joints, build strength, and improve your quality of life, without causing pain or flare-ups.

Building a Balanced Movement Routine for RA

Every bit of movement counts. Whether you’re walking to the mailbox, stretching while watching TV, or taking a leisurely swim, you’re helping your body stay active, flexible, and strong. The key is to find a routine that feels good and fits into your life.

A well-rounded physical activity plan for RA includes four main types of activity:

Aerobic Activity Programs (Cardio)

Regular activities like walking, cycling, or swimming—boosts heart health, helps control weight, lifts your mood, and increases energy levels.

Goal: Aim to get out and move whenever you can.

Strength Building Activities (Strengthening Movements)

Use light to medium bands, light weights, or body weight. Strength-building activities help combat muscle loss, support your joints, and make daily activities like lifting groceries or climbing stairs easier.

Goal: Aim to do a little strength training every week, with a rest day in between sessions.

Flexibility Activities (Range of Motion & Stretching)

Gentle daily stretching and range-of-motion exercises help maintain or improve joint mobility and reduce stiffness. These movements can be done seated or standing and are especially helpful during morning routines.

Balance and Coordination Activities (Body Awareness)

Activities like Tai Chi, gentle yoga, or specific balance exercises improve stability, body awareness, and reduce the risk of falls—especially important if joint pain affects your posture or movement patterns.

Building a Balanced Movement Routine for RA

Resources

  • Website ·

Versus Arthritis Society – Physical Activity with RA

Versus Arthritis offers a wide range of support, information, and resources for individuals living with arthritis, including a helpline, online community, and local support groups. They also provide detailed information on various types of arthritis and practical guidance on staying active with RA, including pacing strategies and joint-friendly exercises.
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  • In-person Program ·
  • Online program ·

GLA:D® Canada Program

An evidence-based education and exercise program for people with hip and knee osteoarthritis. Led by trained physiotherapists across Canada.
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  • In-person Program ·

Local YMCA Programs

Many YMCA branches offer programs tailored for older adults or those with chronic conditions, including arthritis-friendly fitness. *Some programs listed may only be available to residents in specific provinces (e.g., Ontario). Always check the linked website for regional availability and eligibility.
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