Resources
- Website ·
Tips for Exercising in a Flare
Just like life, arthritis may have its ups and downs. The activity of your arthritis may “flare” up from time to time with more painful and swollen joints.
Overuse of an actively inflamed (warm, swollen, painful) joint may aggravate your arthritis and may increase joint damage. It is important to understand your body and the condition of your joints so that you can adjust your exercise routine accordingly.
- Website ·
How to maintain movement during a flare up
Exercise may be the last thing on your mind when you’re in the middle of a flare up, but gentle, slow movement can help.
- Website ·
Safe exercises during an arthritis flare
During a flare you are aiming to exercise without increasing your pain level.
- App ·
Habitify App
Habitify is a gamified habit-tracking app that helps users build and maintain healthy routines by turning tasks into quests and rewards. It can support people with arthritis in staying consistent with movement, medication, or self-care goals in a fun and engaging way.
- App ·
Habitica App
Habitica is a free app that turns daily habits and goals into a role-playing game, where users earn rewards for completing real-life tasks. It can provide fun, motivational support for building consistent self-care, movement, and wellness routines.
- App ·
Fitbit App
Fitbit Dashboard is a companion platform for Fitbit devices that tracks daily activity, exercise, sleep, and heart rate. It helps people monitor their health trends, set realistic movement goals, and stay engaged in their self-care routine with easy-to-read insights and progress tracking.
- App ·
Apple Fitness App
Apple Fitness+ is a subscription-based fitness service that offers guided workout videos across a range of activities like strength, yoga, and walking, designed to integrate with the Apple Watch. It can support people to stay active at their own pace, with options to modify movements and track progress in real time.
- App ·
Garmin Connect App
Garmin Connect is a free app that syncs with Garmin wearables to track physical activity, heart rate, sleep, and more. It helps people monitor their movement patterns, set activity goals, and stay motivated with personalized insights and progress charts.
- App ·
Wokamon Walking Games App
The Wokamon app turns walking and movement into a fun game. You take care of a virtual pet that grows and thrives the more you move—earning food, outfits, and energy as you stay active. The app also tracks your distance and calories burned to help you stay motivated.
- App ·
Arthritis Tracker (Versus Arthritis) App
The Versus Arthritis Tracker is a free app designed to help young people with arthritis monitor their symptoms, mood, sleep, and medication over time. It empowers users to better understand their condition, identify patterns, and share information with healthcare professionals during appointments.
- App ·
Loop Habit Tracker App
Free, open-source app for setting and tracking healthy habits with streaks and progress insights.
- App ·
Strava App: GPS Exercise Tracker
Popular app for tracking walking, cycling, and movement with social sharing and progress tracking.
- App ·
Optimity App: Movement tracking and daily habits
Tracks steps, activity, and wellness habits with rewards and daily health tips. Canadian-based.
- 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.
- In-person Program ·
Arthritis Rehabilitation and Education Program (AREP) (*Ontario Only)
Provides education, self-management support, and individualized assessment from registered health professionals for people living with arthritis.
- Online program ·
Let’s Move with Leon – Versus Arthritis (UK)
Free 12-week online movement series combining strength, flexibility, and motivation for people with arthritis.
- In-person Program ·
Alberta Healthy Living Program (AHLP) (*Alberta Only)
Offers free health education, exercise classes, and support for chronic conditions, including arthritis, across Alberta.
- In-person 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.
- Website ·
What to Look for in an Exercise Professional – Moving With Arthritis Australia
Tips for choosing a qualified movement professional experienced in arthritis care.
- Website ·
I START Individuals with Rheumatoid Arthritis Tool – UBC
The I START Tool is designed to educate and facilitate discussions, helping people with rheumatoid arthritis and their healthcare providers collaboratively create personalized muscle-strengthening exercise plans.
- Website ·
Assistive Devices & Technology – Arthritis Society Canada
Overview of tools and devices that can support mobility, comfort, and safe movement with arthritis.
- Website ·
Safe Exercises During a Flare – Moving With Arthritis Australia
Guidance on gentle movements and pacing during an RA flare to stay active safely.
- Website ·
Exercising with Rheumatoid Arthritis – Exercise is Medicine (PDF Guide)
Practical, evidence-based exercise recommendations tailored to individuals with RA.
- Website ·
Rethinking Physical Activity with Arthritis – Arthritis Research Canada
Explores how movement can be adapted to meet the needs of people with arthritis, including tips from lived experience.
- Website ·
Myths About Exercise and Arthritis – Moving With Arthritis Australia
Busts common myths and misconceptions about exercising with arthritis, with a focus on empowerment and safety.
- Website ·
Arthritis Society – Movement and Exercise
This resource offers practical guidance on staying active with arthritis, including tips for safe exercises, pacing strategies, and how to manage flares while staying mobile. It also highlights the benefits of movement as part of living well with arthritis.
- 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.
