Made by People with Arthritis For People with Arthritis

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Just One Move - Movement Snack

Strength Building #1

A little dose of movement for your legs and core. Set strong intentions for your day!
Movement 1 of 1

Calf Raises

The perfect way to build strength in your calves – all you have to do is go on your tiptoes!

Instructions

  1. Sit tall with your feet at hip width and your toes pointing forward
  2. Raise your heels until you are on your toes, by pressing down through the balls of your feet
  3. Hold for a few seconds and carefully lower your heels back to the starting position with control
  4. Repeat 10-15 times for 1-3 rounds

Or, perform standing calf raises (medium instructions) while holding onto a counter or wall.

  1. Stand tall with your feet at hip width and your toes pointing forward
  2. Raise your heels until you are standing on your toes, by pressing down through the balls of your feet
  3. Hold for a few seconds and carefully lower your heels back to the starting position with control
  4. Repeat 10-15 times for 1-3 rounds
  1. Stand tall with your feet at hip width and your toes pointing forward
  2. Hold a weighted object, or hold dumbbells/soup cans in each hand
  3. Raise your heels until you are standing on your toes, by pressing down through the balls of your feet
  4. Hold for a few seconds and carefully lower your heels back to the starting position with control
  5. Repeat 10-15 times for 1-3 rounds

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Small wins,
big smiles!

Scroll real posts from movers just like you. Celebrate your morning walk, 15-minute strength-building circuit, or a quick flare friendly stretch.

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Today, I got moving by: *insert daily activity here Before getting started, I felt: *insert 1-3 descriptors After moving, I felt: *insert 1-3 descriptors
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Small Wins Feed

Carole

October 21, 2025

I have made a commitment to daily movement . This consistent approach has resulted in decreases pain and fatigue. I am finding that snack size movements throughout the day are very beneficial. I have added weights to my routine twice a week and am happy to be feeling the benefits. I am most pleased that I have been able to get here without any major flares. I would say the consistency has allowed me to better know my body and fine tune my limitations & expectations. I reserve my outdoor walks for enjoyment with movement as a side effect.

Sherry

October 5, 2025

Today I got moving with some gentle early morning stretches which helped my lethargy and stiffness. Have me more energy.

Robert

September 27, 2025

I've been having such stiff joints lately and now I start and end my day with a few simple stretches. Living with arthritis means I often wake up stiff, but I found out doing shoulder rolls and gentle neck stretches helps me loosen up and feel more relaxed. Over time, these small stretch breaks have made a big difference in how I move, I think I will continue to stretch regularly as it helps me feel more in control of my arthritis and encourages me to keep moving throughout the day.

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