Exercise can ease rheumatoid arthritis pain
Rheumatoid arthritis (RA) can cause pain and stiffness that makes moving the last thing you want to do. But staying active is important. Not only is it beneficial for your general health — it’s also a way to strengthen the muscles around your joints, improve your range of motion, and give you the opportunity to take part in the activities you enjoy.
Get your copy of Rheumatoid Arthritis
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This Special Health Report, Rheumatoid Arthritis: How to protect your joints, reduce pain and improve mobility, gives you the information you need to work with your physician to design a treatment plan. You’ll learn how rheumatoid arthritis affects joints and how it is diagnosed and treated, as well as the variety of symptoms that may occur. You’ll find information on established medical therapies as well as
complementary treatments such as acupuncture, yoga, and dietary supplements. A special section provides advice about how to care for yourself through adaptations in your personal and work life, useful gadgets, and smoking cessation.
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For people with RA, it’s best to take a cautious and strategic approach when starting an exercise program. An individualized program — ideally developed with the help of a physical therapist — can help you protect vulnerable joints while strengthening surrounding muscles. A well-rounded exercise program should include each of these elements:
Aerobic conditioning. Exercise that increases your heart rate and breathing rate has many benefits, including lowering your chances of developing conditions such as diabetes, stroke, and heart disease. When choosing aerobic activities, people with RA should consider low-impact exercises such as swimming, bicycle riding, and walking.
Resistance training. Weak muscles, whether related to inactivity or side effects of medications like steroids, can diminish your stamina and leave joints less stable. Isometric exercises — exercises that involve muscle contractions with no movement, such as clasping your hands and pressing your arms together — can be a great way to start resistance training. When pain is under control, free weights or weight machines are good options for building
muscle and increasing strength.
Stretching and flexibility exercises. Joints damaged by RA don’t move with the same ease or to the same degree (also called range of motion) as healthy joints. That makes activities that lengthen and strengthen the muscles surrounding your joints, such as stretching exercises, tai chi, and yoga, especially important for people with RA.
Balance exercises. Having RA can cause problems with gait and balance, leaving you more vulnerable to stumbles and falls. A physical therapist can recommend individualized balance-training exercises. These may include practicing standing on one leg or exercises to strengthen core muscles.
To learn more about exercises to help rheumatoid arthritis and how to take control by protecting your joints, reducing pain, and improving mobility, buy Rheumatoid Arthritis , a Special Health Report from
Harvard Medical School.
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