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

Omar

May 19, 2025

Tried the Seated Marches during my Zoom call. My knees usually lock up after 30 minutes; today I stood up and walked to the printer like a normal human. Small miracle!

Dave

May 19, 2025

Did the Wrist Circles routine before breakfast – took maybe 90 seconds – and I opened the peanut-butter jar without begging my husband for help. Zero twinges!

Matt

May 19, 2025

Today I was doing Hip Stretches on Just One Move. I was super sore before hand but now I am feeling some relief. I think I'll add this to my habit builder!

Stay active with arthritis, one email at a time.

Get a quick win in your inbox every Monday.

  • A two‑minute “Move of the Week”
  • One habit tip you can action today
  • Real small‑win stories from the community
  • First access to new RA resources and planners

Made by People with Arthritis For People with Arthritis.

Just One Move helps Canadians with rheumatoid arthritis turn small steps into lasting habits. Try today’s movement, plan for tomorrow, and share your wins with a community that gets it.

More About Us

Quick Links

My Movement Journey

Contact

  • Calgary, Alberta, Canada

Have feedback on this website? Complete our survey

© Copyright Just One Move 2025

Made in partnership by University of Calgary and Dream Engine

My Favourites