Movement and exercise can relieve feelings of fatigue and improve physical and mental well-being for people with rheumatoid arthritis (RA). In fact, physical activity and exercise have been shown to consistently reduce RA disease activity and symptoms such as fatigue and arthritis pain.¹

People with RA who engage in regular movement and exercise tend to have more energy, less pain, better sleep, and improved physical abilities. Physical activity can also help you maintain a healthy weight and build muscle strength to support affected joints.²

Rheumatoid arthritis is a chronic autoimmune disease that causes inflammation and joint damage on both sides of the body. It can impact other parts of the body besides the joints, such as the lungs, eyes, heart, and/or kidneys.³

Symptoms include joint pain and swelling, morning stiffness, fatigue, and decreased range of motion. While there is no cure for RA, disease activity and symptoms are typically managed with antirheumatic drugs and lifestyle changes that include exercise and diet.³

Many people with RA may feel guilty about their lack of energy. “How do you get over the guilt of not being able to do the things others do?” a myRAteam member asked. Another member said, “I try hard not to feel guilty that I simply cannot get off the couch.”

You are not alone if you feel this way. This article offers five tips that can help motivate you to incorporate movement into your daily routine and improve your quality of life.

Tip #1: Start Slowly

You can benefit from simple movement. Start slowly with easy stretching or chair exercises that you can learn in physical therapy. Work with a physical therapist to come up with exercise options that are safe and also give you some variety. Your rheumatologist can provide a referral to a physical therapist. You can also explore safe and effective home exercises from the Arthritis Foundation.

Weight-bearing exercises, like taking a short walk, can help prevent osteoporosis, which can be caused by RA. Aerobic exercise can reduce your risk for heart disease.⁴

“I find it painful to get a daily walk in, but I push through. It is helping me be less stiff and achy overall. Keep moving is definitely the way to go,” a myRAteam member wrote.

Practices like tai chi or yoga can help to improve range of motion and flexibility, and are suggested by the American College of Rheumatology.²

Tip #2: Set Aside Time for Movement

Adding a slot for movement or exercise into your daily calendar can help you set aside time to do physical activity. Find a time in the day that works for you, and add a note in your calendar to help get you into the habit of movement and exercise.

One study recommends that people with RA have at least 150 minutes of moderate to vigorous physical activity or 75 minutes of vigorous activity each week.⁵ If you break down those numbers, you might aim for 30 minutes of moderate exercise five times per week. You can also start with a more modest goal, and build up to that amount.

Tip #3: Make Movement More Fun

Find ways to make movement more enjoyable and fun. Consider what activities you enjoy and start with those.⁶ One myRAteam member shared, “I do exercises and play music and dance around the house. I enjoy doing this.”

You can make a family activity out of exercise, and enjoy time together while getting health benefits.⁶

Tip #4: Incorporate Exercise Into Daily Activities

Many forms of movement and exercise can be done while you are watching television or reading, such as exercises for hands, wrists, feet, and ankles. “I use the therapy balls, to help keep hands limber and also help ease pain,” said a myRAteam member.⁷

Yard work, walking the dog, and carrying groceries are all forms of physical activity that can be beneficial to your health.⁸ One member shared, “I am active, during the summer, gardening.” Another myRAteam member commented, “I have a dog so he makes me get out for walks, but it’s hard sometimes.”

For local errands, make an effort to walk instead of driving, if possible. Take the stairs instead of an elevator for added movement.⁷

Tip #5: Find a Movement Buddy

A walk with a friend or family member can often be more enjoyable than a walk alone. Find a partner to go swimming or bike riding with you. “I prefer to walk with a friend,” a myRAteam member wrote. If you don’t have an exercise buddy, consider an exercise class where you will be with other people.⁶

Overcome Exercise Avoidance

People with RA may be hesitant to exercise due to fatigue, pain, or depression.⁹ However, appropriate exercise may help improve RA symptoms, along with a rheumatoid arthritis treatment plan.

Exercise with RA may look different than it did before your diagnosis. Trying new exercises or adapting activities you previously enjoyed may help you find something that works for you now. “I do water aerobics because it’s the only way I can exercise and feel secure. I’m wobbly on land,” a myRAteam member wrote. Another member shared a preferred modification — online chair dancing classes.

Remember, before you start exercising, talk to your rheumatologist and your health care team for advice. You can ask for a referral for a physical or occupational therapist to help find an exercise program that is right for you.

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Have you found an exercise plan that helps with your RA symptoms? Comment below to share your experience trying any of these tips.