Made by People with Arthritis For People with Arthritis

My Favourites

Just One Move Movement

Push-Ups

Keep it simple – try this iconic exercise to target your upper body!

Instructions

  1. Stand a few feet away from a counter or flat surface
  2. Place both hands on the counter, with your arms extended and your body staight in one line
  3. Gently lower your chest towards the counter, keeping your arms close to your body as they bend
  4. Slowly push through the counter until you return to your starting position
  5. Repeat 10-15 times for 1-3 rounds
  1. Place both palms on the ground, slightly wider than shoulder width
  2. Balancing both feet on your knees or toes, extend your legs back until your body is a straight line with your chest facing the ground
  3. Start with your arms fully extended, and slowly lower your chest by bending your arms
  4. Push through the ground to raise yourself back to the starting position
  5. Repeat 10-15 times for 1-3 rounds
  1. Form a regular push-up position (palms on the ground, chest facing down, feet balanced on toes, body in a straight line)
  2. Place your toes on a sturdy raised surface, so that your upper body is declining towards the ground (recommended surface: bottom stairs)
  3. Start with your arms fully extended, and slowly lower your chest by bending your arms
  4. Push through the ground to raise yourself back to the starting position
  5. Repeat 10-15 times for 1-3 rounds

Just Done it?

Turn your move into a habit
Share how this move went

Or Share this with someone else

Email
Facebook
WhatsApp
Telegram

Movements

Try Something Else

Just One Move Habit Builder

Turn this movement into a habit!

So you want to move more and live life to the fullest with rheumatoid arthritis? Making a plan means you’re much more likely to stay on track with your movement!

You’ll be able to download, print, and share your plan. Let’s get moving!

Start the Questionnaire

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.

Share yours when you’re ready.

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
This field is for validation purposes and should be left unchanged.
Small wins Mascot

Small Wins Feed

Muriel

August 7, 2025

Before I start my day I do gentle stretching to get my body in motion. I have been living with RA since 1974. Chronic fatigue and stiffness is with me almost daily. It takes me a few hours before I do an exercise routine. I feel better after putting the effort into each move, I feel good to have put the time in and want to continue as often as I can. I learned how to do the exercises through physio Therapy over the years. I have kept a binder with the exercises in it. The most important thing is to keep moving , Small walks over time lead to bigger walks. I have a lot of support from my family . I also do light weights.

Nikki

June 13, 2025

I went for a walk and did a small at-home Pilates circuit. Before this, I felt sore, but after, I felt refreshed.

Susan

June 13, 2025

I enjoyed paddling in my kayak. Before I started, I was worried about aggravating my shoulder that flared recently, but the kayaking went well. I did not let the fear of pain stop me, and I felt strong.

My Favourites