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Arthritis-Friendly Workouts to Keep You Moving

WebMD Feature

Aerobic exercise -- like swimming, using cardio machines at the gym, or simply going for a brisk walk -- is not only possible when you have rheumatoid arthritis, it’s good for you, too. It's great for your heart and lungs, and it also:

  • Helps you move better
  • Makes everyday activities easier
  • Lifts your mood
  • May lower joint pain
  • Boosts bone density

“I highly encourage all my patients to do some form of exercise," says physical therapist Jan Richardson, PT, PhD, OCS, an emeritus professor at Duke University School of Medicine.

Get Started

If you don't exercise now, talk to your physical therapist or doctor to make a plan that's right for you.

Physical therapist Kathleen Wasowski, DPT, OCS, has people set specific rather than general goals.

“Decide what you want to be able to do, for how long, and how often,” says Wasowski, who practices at Stanford Hospital and Clinics in Palo Alto, CA. “Start with something that you can do consistently and build on your success.”

For example, if you want to aim for a 30-minute lunchtime walk three times a week, but you haven't exercised in a while, start with 5-minute walks. Then gradually work your way up, adding another minute or 2 each week.

Wasowki also says you can divide your exercise time into chunks rather than doing it all at once, if you’re feeling tired. Three walks of 10 minutes each can be as good as a single 30-minute walk.

Go Easy on Your Joints

Stick with low-impact exercises, and avoid those that put extra stress on your joints.

Stair-climber machines, for example, can really strain your knees. If you’re at the gym, try a stationary bike or an elliptical trainer instead.

Water aerobics is another excellent choice. The resistance of your body pushing against the water builds strength and balance, Richardson says. As a bonus, there’s little or no impact on your joints, since the water supports your body weight.

She also recommends tai chi: “Studies show that the very controlled motions are very good for RA, and that people with RA tend to stay with it for a long time." There may be classes near you at a community center or your local chapter of the Arthritis Foundation.

Remember, choose something you enjoy. That way, you'll want to do it.

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