What makes it challenging to keep moving with RA? 

When I was working full-time, it took an immense amount of energy to attend classes like Pilates or water aerobics. The fatigue and joint pain from RA made it hard to stay consistent, especially after a long day. 

How do you overcome these challenges? 

Since retiring, I’ve been able to return to movement more fully. I took Pilates instructor courses so I could understand how to safely modify exercises for my body. Now I adapt every movement to fit what works for me, using a blend of core work, balance training, and slow stretches to stay mobile and reduce pain. 

What is your approach to movement in a flare? 

I tune in to my body and focus on gentle stretches and core engagement. On flare days, it’s not about pushing through—it’s about giving my body what it needs to stay limber and grounded without overexertion. 

What are your favourite ways to move? 

Pilates, water aerobics  

What does your weekly movement routine look like? 

I typically do Pilates 5–6 times per week. My sessions incorporate modifications, balance work, and exercises to support menopause and aging alongside my chronic conditions. 

How do you stay motivated? 

I know how much better I feel after I move—less stiffness, improved mood, and more ease in my daily life. That feeling is enough to keep me coming back to the mat. 

Who supports you? 

By becoming an instructor myself, I created a space that supports me and allows me to perform movement in ways that support my needs.

What are your top tips for others? 

– Modify fearlessly: Don’t be afraid to adapt movements to suit your needs. 

– Consistency beats intensity: Gentle, regular movement adds up. 

– Learn your limits: Rest is just as important as exercise. 

– Movement can be joyful—even with RA. 

Small wins – I did my usual pilates class in the morning. Before this, I often feel stiff in the morning, but after I feel it’s easier to move and my mood improves. 

What makes it challenging to keep moving while living with RA?
When my pain becomes overwhelming, it can dominate my thoughts, making it difficult to focus on anything else, especially physical movement.

How do you overcome these challenges?
I incorporate swimming as a gentle, yet effective, form of exercise, as it helps alleviate my pain levels while allowing me to stay active.

What’s your approach to movement while in a flare?
During a flare, I prioritize low-impact activities such as swimming or Pilates-style exercises. I remind myself that movement supports my long-term joint health while helping to reduce fatigue and stiffness.

What are you Favourite ways to move?
Strength training
Pilates
Cycling

What does your weekly movement routine look like?
I aim to walk daily whenever possible and engage in strength training four times a week. Additionally, I attend Pilates classes once a week. Depending on the season, I also enjoy skiing, swimming, outdoor cycling, tennis, and golf.

How do you stay motivated?
I stay motivated by reminding myself that regular movement is an investment in my future health and well-being.

Who supports you?
My friends and family encourage me to maintain an active lifestyle in a positive way. Often, they participate in various activities alongside me.

What are your top tips for others?
Start small and gradually increase your activity level. Begin with body weight exercises at home – there are many helpful resources available. Once you feel comfortable, consider progressing to gym-based workouts, where the specialized equipment can assist in achieving your goals, or explore outdoor activities such as walking.

What makes it challenging to keep moving while living with RA?
At times, flares and fatigue make even small movements seem impossible. The challenge is to allow myself grace and a rest day, even if I want to move.

How do you overcome these challenges?
I’ve realized that movement doesn’t always have to be intense—some days, slowing down and adjusting the pace is just as valuable. Positive self-talk helps me navigate the challenges, encouraging me to embrace movement, even when symptoms arise.

What’s your approach to movement while in a flare?
I remind myself that these moments are temporary, and on those tough days, I choose gentle activities like slow, short walks. Giving myself grace and allowing rest is just as important as staying active.

What are you Favourite ways to move?
Walking
Going to the gym
Outdoor activities

What does your weekly movement routine look like?
Every day, I cherish the opportunity to take a walk in nature with my partner. There’s something truly healing about being outdoors—the beauty of flowers and trees and simply taking in the fresh air. Sharing this time with someone I love makes it even more meaningful.

Beyond my daily walks, I dedicate time twice a week to volunteering at the YMCA, where I teach aerobics and strength, and stability classes specifically designed with my rheumatoid arthritis symptoms in mind. These gentle yet effective exercises not only support movement but also build confidence, showing that staying active is possible even with challenges.

How do you stay motivated?
Connecting with others helps me to stay motivated. Also, if I go a day without movement, I notice my pain worsens, reinforcing the importance of consistency.

Who supports you?
One of the most important things I’ve learned is the power of connection. My partner and son are my greatest supporters, helping me pace myself while keeping me motivated.

What are your top tips for others?
Celebrate small achievements and challenge yourself to add just one extra movement each day, I’ve found that progress happens in ways I never expected.

What makes it challenging to keep moving while living with RA?
Despite the positive impact of staying active, procrastination remains one of my biggest challenges. Some days, the temptation to delay movement is strong, and once the day slips by, it becomes harder to prioritize exercise.

How do you overcome these challenges?
Over time, I’ve learned that the best way to overcome this is to start the morning with intentional movement—whether it’s a short walk or light yoga. Beginning the day this way creates a sense of accomplishment that carries through the rest of my activities. It sets the tone, making everything feel more productive and energizing.

What’s your approach to movement while in a flare?
On days when I feel stiff or in pain, I continue with my usual movement routine, and I feel better and more positive.

What are you Favourite ways to move?
Walking
Yoga

What does your weekly movement routine look like?
Each day, I make time for walks and chair yoga—simple yet effective activities that keep me moving while respecting my body’s limits.

How do you stay motivated?
Movement is an essential part of my daily routine, helping me stay strong, balanced, and connected. But what truly makes a difference is not just how I move, but who I move with.

Who supports you?
My seniors’ group has become an incredible source of motivation, turning exercise into a social experience rather than just a personal task. The camaraderie, encouragement, and shared commitment make movement not only beneficial but enjoyable.

What are your top tips for others?
Embrace what your body can do, rather than focusing on limitations. Start small, no matter the form, because everything counts.

What makes it challenging to keep moving while living with RA?
For me, I tend to get more pain in my shoulder. When shoulder pain flares up, it can make certain activities difficult, especially those requiring upper-body movement.

How do you overcome these challenges?
During these times, I adjust my approach, taking longer walks and steering clear of exercises that might aggravate my shoulders and hands. I’ve learned that listening to my body is just as important as staying active, and rest plays a vital role in recovery.

What’s your approach to movement while in a flare?
If I am in a flare in my shoulders and hands, I do a different activity that does not involve these areas, and I prioritize rest.

What are you Favourite ways to move?
Walking (especially with my dog)
Pickleball
Cycling

What does your weekly movement routine look like?
I start my mornings with gentle exercises right in bed, easing stiffness and preparing my body for the day ahead. Throughout the day, I take walks with my dog, incorporating movement in a way that feels natural and enjoyable. My weekly routine includes pickleball, bike rides, and time at the gliding club, where I teach and actively participate in activities.

How do you stay motivated?
The rush of endorphins keeps me energized, reminding me why staying active is so valuable, not just for my physical health, but for my overall well-being.

Who supports you?
Having the encouragement of my family makes it even easier to keep moving.

What are your top tips for others?
For anyone looking to add more movement to their day, I’d recommend starting with simple activities like walking and light weightlifting. These low-impact exercises can strengthen the body, ease symptoms, and make a noticeable difference in how you feel. Movement doesn’t have to be intense—it just has to work for you.

What makes it challenging to keep moving while living with RA?
A disrupted morning routine or a rheumatoid arthritis flare can make even the simplest movements feel like an uphill battle.

How do you overcome these challenges?
I’ve learned that finding positivity in the process is key, focusing on what I can do rather than what I can’t.

What’s your approach to movement while in a flare?
Doing gentle yoga in a quiet and cooler environment works wonders for me.

What are you Favourite ways to move?
Yoga
Walking

What does your weekly movement routine look like?
Each morning, I ease into the day with gentle yoga stretches, accompanied by my first cup of coffee. Throughout the day, I take shorter walks with my dog, embracing movement in small, manageable ways.

How do you stay motivated?
This routine isn’t just about staying active—it’s a cornerstone of my well-being, helping me feel grounded and supporting my mental health. Even when fatigue sets in or I’m feeling worn out, the benefits of movement keep me motivated.

Who supports you?
My own self-motivation helps support me to keep moving, as well as the benefits I feel after movement.

What are your top tips for others?
For anyone looking to incorporate more movement into their daily life, I encourage starting with simple activities like stretching or short walks. The benefits become noticeable, making each step forward feel rewarding. Exploring different environments—whether warmer or cooler—can also help you discover what feels best for your body. The most important thing is to move in ways that work for you.

What makes it challenging to keep moving while living with RA?
Mornings can be tough – I often wake up feeling exhausted, stiff, and sore, and the thought of exercising feels daunting.

How do you overcome these challenges?
I remind myself that I can do just 5 minutes of stretching, focusing on areas that feel most tight or painful. If I start to feel better, I continue; if 5 minutes is all I can manage, I celebrate that effort.

What’s your approach to movement while in a flare?
During flares, movement becomes even more crucial. While exhaustion can be overwhelming, gentle movement- even for a short period – provides relief and helps me manage symptoms more effectively.

What are you Favourite ways to move?
Stretching
Walking
Hiking

What does your weekly movement routine look like?
I make it a priority to walk every day and incorporate light strength training a couple of times a week. Stretching is an important part of my routine, and I adjust the duration based on how I feel each day.

How do you stay motivated?
Keeping my joints healthy is one of my biggest motivators – consistent movement helps me feel better quickly and supports my overall well-being.

Who supports you?
My partner will carve out time for me to move, including taking on household chores or other tasks, so that I can use my energy for walking or hiking.

What are your top tips for others?
The key is to just get started. Any movement, no matter how small, can make a big difference.

What makes it challenging to keep moving while living with RA?
Fatigue, pain, insomnia, recovery from injuries, and medication side effects can make it hard to move.

How do you overcome these challenges?
Having a plan, setting goals, tracking progress, and dedicating even 10-15 minutes to movement can make a real difference.

What’s your approach to movement while in a flare?
During flares or times when my symptoms are more intense, I can only manage gentle movements. I remind myself to listen to my body, practice self-compassion, and rest when needed. I also integrate meditation into my exercise to strengthen the mind/body connection.

What are you Favourite ways to move?
Walking
Yoga
Weightlifting

What does your weekly movement routine look like?
I begin each morning with gentle stretching and 10 minutes of yoga to set a positive tone for the day. Weather permitting, I walk outdoors at least 5 days a week, and I also incorporate 30 minutes of weightlifting twice a week. While this is my usual routine, I continuously monitor how my body feels and adjust accordingly.

How do you stay motivated?
For me, movement is essential – it enhances my quality of life and allows me to fully participate in the activities I love. Staying active boosts my mood, keeps me engaged with nature, and increases my strength, enabling me to play safely with my grandchildren.

Who supports you?
Family, friends, walking buddies, and research groups involved with arthritis. Family and friends keep things fun and connected. I enjoy exploring new places and learning from walking buddies.

What are your top tips for others?
Start small, pick something that you enjoy and is fun for you, and try to connect with others through movement.

What makes it challenging to keep moving while living with RA?
Pain and fatigue.

How do you overcome these challenges?
I keep in mind the importance of movement and stay informed about what movements are safe for me. I remind myself that there are many ways to keep moving, even if it means doing some simple exercises from bed. I also educate myself on treatment options to help me make the best choices for my health.

What’s your approach to movement while in a flare?
My RA does not fluctuate much; however, small, simple movements are key if it does.

What are you Favourite ways to move?
Walking
Pilates
Arm circles (I like to call them tornado arms!)

What does your weekly movement routine look like?
I prioritize exercise every day, dedicating 10 minutes to a mat routine that includes leg lifts, leg circles, arm circles, and movements with exercise bands. I also aim to walk about 5,000 steps a day.

How do you stay motivated?
When I do my mat exercises, I will multitask and do other things that also improve my well-being, such as an eye compress. These moments of wellness put me in a positive mood for the day ahead.

Who supports you?
I have the support of a physiotherapist and occupational therapist.

What are your top tips for others?
Try making movement a friendly competition for yourself, such as trying to beat your step count, even by a few steps, or adding one more stretch to your routine. Even small additions to your movement routine can make a noticeable difference in overall well-being. Being informed about what movements are right for you is also important.

What makes it challenging to keep moving while living with RA?
There are times when movement feels difficult due to pain, stiffness, fatigue, or flares.

How do you overcome these challenges?
Despite these obstacles, I remind myself of the importance of trying, adapting and doing what I can. Finding a treatment plan that works for you is essential and continuing to move in ways that support your body and well-being.

What’s your approach to movement while in a flare?
Doing as much or as little as you can.

What are you Favourite ways to move?
Walking
Yoga
Stretching

What does your weekly movement routine look like?
Since my diagnosis, walking has been my primary form of exercise. Recently, I have been able to incorporate some stretching back into my routine, which has been a positive step forward.

How do you stay motivated?
Staying active allows me to hold onto a part of my life before my diagnosis, maintaining a sense of normalcy and independence.

Who supports you?
My greatest sources of motivation and support are my dog and my partner – they encourage me to keep moving, especially on days when it feels more challenging.

What are your top tips for others?
Keep trying to incorporate movement into your life as much or as little as you can.

What makes it challenging to keep moving while living with RA?
I’m juggling a full-time job and RA—by evening, I’m drained. It’s easy to skip movement “just this once,” and then it becomes a habit.

How do you overcome these challenges?
I tie my workouts to existing habits: right after my morning coffee, I hit a 10-minute yoga video. No decision-making: coffee → yoga.

What’s your approach to movement while in a flare?
I listen closely: if pain spikes, I switch to breath-work and gentle joint rotations until it eases. Pushing through doesn’t pay off; adapting does.

What are you Favourite ways to move?
Short HIIT bursts on a spin bike
10-minute guided yoga flows
Evening dog walks

What does your weekly movement routine look like?
Mon: 10 min yoga post-coffee
Tue: HIIT-style spin (15 min)
Wed: Rest or gentle stretch
Thu: 10 min yoga
Fri: HIIT spin
Sat: 30 min dog walk
Sun: Rest or light stretching

How do you stay motivated?
I treat movement like brushing my teeth—it’s non-negotiable. I also use a habit-tracking app that buzzes if I skip two days in a row.

Who supports you?
My workout buddy (and fellow RA warrior) texts me morning check-ins. My sister reminds me to eat and hydrate.

What are your top tips for others?
Stack habits. Link exercise to something you already do every day.
Be flexible. Adapt your plan when pain flares.
Celebrate micro-wins. Even 5 minutes counts.

What makes it challenging to keep moving while living with RA?
Some days my hands refuse to cooperate—gripping a dumbbell can feel impossible. And the fatigue hits like a 2 × 4 in the afternoon.

How do you overcome these challenges?
I treat movement like maintenance on a car: routine “tune-ups” (light exercise) prevent bigger breakdowns. I also schedule workouts for first thing in the morning, before the fatigue sets in.

What’s your approach to movement while in a flare?
I drop the intensity: switch from strength training to easy chair stretches and short walks around the house. It’s better to do something than nothing.

What are you Favourite ways to move?
Seated tai chi (improves balance without stressing joints). Slow-paced neighborhood walks. Resistance-band exercises for upper body

What does your weekly movement routine look like?
I don't really have a routine, I just move as needed.

How do you stay motivated?
I focus on progress, not perfection. Tracking how many days I move each week (and beating my personal best) keeps me engaged.

Who supports you?
My PT checks in monthly, and I’m part of a local RA support group online—sharing wins and bad days helps me keep perspective.

What are your top tips for others?
Schedule it early. Beat the fatigue by moving first thing. Keep it simple. A 10-min walk is better than nothing. Find community. Even a quick check-in with others makes you feel accountable.

What makes it challenging to keep moving while living with RA?
Morning stiffness feels like rusty door hinges—getting through the first few minutes of movement is the hardest part. On bad days, joint pain can spike mid-workout.

How do you overcome these challenges?
I warm up in bed: gentle wrist circles and ankle pumps for 5–10 minutes before I get up. If pain flares, I switch to low-impact (swimming or water walking) instead of pounding pavement.

What’s your approach to movement while in a flare?
I break sessions into short bursts—think of it as micro-workouts. Ten minutes of gentle yoga, rest, then another ten. It keeps stiffness at bay without over-doing it.

What are you Favourite ways to move?
Swimming laps (the water supports me)
Gentle yoga flows
Walking my dog at a slow, steady pace

What does your weekly movement routine look like?
Mon: 20 min pool session
Tue: Rest or stretching
Wed: 30 min gentle yoga
Thu: 15 min resistance-band work
Fri: Rest or short walk
Sat: 30 min pool session
Sun: 20 min yoga + dog walk

How do you stay motivated?
I keep a simple habit tracker—each checked-off bubble feels like a mini win. Celebrating those small wins keeps me going.

Who supports you?
My husband reminds me to stretch. My physiotherapist tweaks my routine every few months.

What are your top tips for others?
Warm up in bed. Five minutes of gentle joint circles makes a world of difference.
Mix it up. Alternate land and water workouts.
Celebrate every move. Even a 5-minute stretch counts.