Getting Started Safely
Engaging in physical activity and exercise is a safe and beneficial strategy for effectively managing rheumatoid arthritis symptoms and improving overall well-being.
While it’s normal for individuals with RA to worry that increasing physical activity or exercise might worsen joint pain and damage, research consistently demonstrates its safety and benefits in managing the condition.
Move Gradually and Progressively
Listen to your body and start slowly, gradually increase how hard you are working and the time spent performing movements.
Pay attention to how your body feels and avoid unnecessary strain on specific joints or overdoing it. The goal is consistent, gentle movement that you can sustain.
Understanding Your Body and Limitations
Start slowly, listen to your body, and gradually increase activity while monitoring symptoms.
Important Considerations and Safety Tips
Listening to Your Body and Managing Pain:
Pay attention to pain; stop or modify if you are experiencing sharp or persistent pain. Use heat or cold for pain management.
Cautions for Strength-Building Activities:
Avoid holding your breath while performing activities like lifting weights. Start using lighter weights with higher repetitions and gradually increase.
Proper Form and Technique:
Try to maintain a comfortable posture and good form when moving to prevent injuries and get the most out of your activity.
When Professional Guidance Can Help:
While not a requirement to begin moving, if you have concerns about specific activities or exercises, worsening pain, or want to explore more structured movement plans, consider these options:
- Consulting Your Healthcare Team: Talk to your doctor or rheumatologist for personalized advice, especially if you have underlying health conditions or need medication adjustments.
- Working with a Physiotherapist or Exercise Physiologist: These professionals can offer tailored guidance for a safe plan to help with working towards your movement goals.
Getting Started Safely
Resources
- Online program ·
Let’s Move with Leon – Versus Arthritis (UK)
- Website ·
What to Look for in an Exercise Professional – Moving With Arthritis Australia
- Website ·
Arthritis Society – Movement and Exercise
- Website ·
Rethinking Physical Activity with Arthritis – Arthritis Research Canada
- Website ·
Myths About Exercise and Arthritis – Moving With Arthritis Australia
- Website ·
Exercising with Rheumatoid Arthritis – Exercise is Medicine (PDF Guide)
- In-person Program ·
- Online program ·
Arthritis Rehabilitation and Education Program (AREP) (*Ontario Only)
- Website ·
