For elders, discovering the best exercises for rheumatoid arthritis is a must. Rheumatoid arthritis, commonly called RA, is a chronic autoimmune disorder that predominantly affects the joints, present with symptoms such as tender, swollen joints and stiffness that worsens with inactivity.
According to Arthritis Research UK, around 400,000 people in the UK live with rheumatoid arthritis. Exercise is essential to managing RA symptoms, but finding the best exercises for rheumatoid arthritis can be challenging.
This article provides a comprehensive guide to effective exercises that may help manage RA symptoms and enhance your quality of life.
Importance of Exercise for Rheumatoid Arthritis
Rheumatoid arthritis can cause severe discomfort and difficulty performing daily activities due to joint pain and stiffness. However, incorporating the best exercises for rheumatoid arthritis into your routine can significantly improve your quality of life.
Regular exercise is critical for those with rheumatoid arthritis for several reasons:
- Improved Joint Health
The best exercises for rheumatoid arthritis help maintain joint flexibility, reduce stiffness, and promote better joint function.
- Increased Muscle Strength
Strengthening the muscles surrounding the affected joints can provide better support and reduce the strain on those joints. Strength training is one of the best exercises for rheumatoid arthritis to achieve this.
- Boosted Energy Levels
Regular exercise, including the best exercises for rheumatoid arthritis, increases energy levels, which can combat fatigue often associated with rheumatoid arthritis.
- Enhanced Mood
Physical activity, particularly the best exercises for rheumatoid arthritis, stimulates the production of endorphins, the body’s natural mood elevators. This can help manage the emotional challenges of living with rheumatoid arthritis.
- Better Weight Management
Being overweight can put extra pressure on the joints, exacerbating rheumatoid arthritis symptoms. Regular exercise, especially the best exercises for rheumatoid arthritis, such as low-impact cardio exercises, can help manage weight and relieve joint stress.
Exercises for Rheumatoid Arthritis
Living with rheumatoid arthritis (RA) can be challenging due to the pain and limitations it can impose on your daily life. However, active management of the condition, particularly through exercise, can significantly improve your quality of life and reduce RA symptoms.
Here are the 10 best exercises for rheumatoid arthritis, designed to enhance flexibility, strengthen muscles, and promote better joint health.
1. Water Exercises
Hydrotherapy, also known as water exercise, is particularly beneficial for those with rheumatoid arthritis. The natural buoyancy of water supports the body and reduces the impact on the joints, allowing for easier movement and less pain. A typical water exercise routine may include leg lifts, water walking, and arm curls, making it one of the best exercises for rheumatoid arthritis.
According to Dr Andrew Lui, a physical therapist, “Water-based exercise can involve a wide range of movements, and it can be tailored to your ability level, which makes it a great option for people with RA.”
For instance, you could try water walking:
- Stand in chest-deep water.
- Walk as naturally as possible across the pool.
- Start at a slow pace, gradually increasing as comfort allows.
- Remember to swing your arms as you would on land.
2. Tai Chi
This traditional Chinese martial art combines slow, controlled movements with deep breathing. Tai Chi is often recommended for RA patients due to its positive impact on flexibility, balance, and aerobic conditioning, and it’s one of the best exercises for rheumatoid arthritis. A recent systematic review of randomised controlled trials found that Tai Chi could significantly reduce pain and improve physical function for individuals with rheumatoid arthritis.
An example of a Tai Chi exercise is Wave Hands like Clouds:
- Stand straight and relax.
- Shift your weight to the right foot and lift your left hand to shoulder height.
- As you transfer your weight to the left foot, move your right hand up and your left hand down.
- Keep your eyes on the top hand.
3. Cycling
Cycling, a low-impact exercise, enhances cardiovascular fitness, muscle strength, and joint mobility, making it ideal for people with rheumatoid arthritis and one of the best exercises for rheumatoid arthritis.
Nicholas Harvey, a rheumatologist at the University of Southampton, states, “Cycling is a fantastic form of exercise for people with rheumatoid arthritis, as it’s low impact and can be easily adjusted to suit each person’s fitness level.”
A beginner’s cycling routine might look like this:
- Start by cycling at a comfortable pace for 5 minutes as a warm-up.
- Increase the intensity and cycle moderately for 5-10 minutes.
- Finally, cool down by cycling at a comfortable pace for 5 minutes.
4. Walking
Walking, an accessible form of exercise helps manage rheumatoid arthritis by enhancing cardiovascular health, improving muscle strength, and promoting joint flexibility. It is estimated that 15% of people in the UK with rheumatoid arthritis walk for exercise.
Dr Mike Hurley, a clinical health psychologist and professor of Rehabilitation Sciences at King’s College London, recommends “gradually increasing the duration and intensity of your walks as your fitness improves.”
A basic walking routine might look like this:
- Warm up with 5 minutes of slow walking.
- Increase your pace and walk briskly for 20 minutes.
- Cool down with 5 minutes of slow walking.
5. Yoga
Yoga, a mind-body practise, improves flexibility, balance, and strength while reducing stress and enhancing mental well-being, making it one of the best exercises for rheumatoid arthritis. Research indicates that yoga might help individuals with rheumatoid arthritis manage their symptoms. Consider joining yoga classes tailored for arthritis, available online and at community centres.
A simple yoga pose for rheumatoid arthritis is the Seated Forward Bend:
- Sit on the floor with your legs extended in front of you.
- Inhale and reach your arms overhead.
- Exhale, and slowly bend your body forward from the hips.
- Reach for your toes and hold the pose for a few breaths.
6. Stretching
Regular stretching can help maintain flexibility, reduce joint stiffness, and improve range of motion. A study found that a daily stretching routine significantly improved flexibility and function in people with rheumatoid arthritis, proving that it is one of the best exercises for rheumatoid arthritis. It’s important to target all major muscle groups.
A simple shoulder stretch could be:
- Stand or sit straight.
- Lift one arm and bring it across your body.
- Use your other arm to keep it gently pressed towards your chest.
- Hold for 15-30 seconds, then switch arms.
7. Strength Training
Strength training can help maintain muscle mass, which is important for supporting and protecting the joints, making it one of the best exercises for rheumatoid arthritis. Dr David Felson, a Boston University rheumatologist, states, “People with rheumatoid arthritis can benefit from strength training. It can help to reduce joint pain and stiffness, as well as improve physical function.
A sample exercise could be seated leg raises:
- Sit in a firm, armless chair with your feet flat on the floor and your arms relaxed at your sides.
- Straighten one leg out in front of you and tighten your leg muscles.
- Hold for 5 seconds.
- Slowly lower your leg back down.
- Repeat 10-15 times on each leg.
8. Pilates
Pilates is another excellent form of exercise for individuals with rheumatoid arthritis. It focuses on core strength, flexibility, and overall body awareness. According to Arthritis Foundation, Pilates can help improve posture, balance, and muscle function without putting too much strain on your joints, which makes it one of the best exercises for rheumatoid arthritis.
Here’s a basic Pilates exercise called the Pelvic Tilt:
- Lie down on your back with your knees bent and your feet flat on the floor.
- Inhale and arch your back slightly.
- Exhale and pull your belly button towards your spine, flattening your lower back against the floor.
- Hold this position for a few seconds, then relax.
- Repeat this exercise 5-10 times.
9. Low-Impact Aerobics
Low-impact aerobic exercises, such as step aerobics or dance classes, can also benefit those with rheumatoid arthritis. These exercises can improve cardiovascular health, joint mobility, and muscle strength, making them one of the best exercises for rheumatoid arthritis. The NHS UK advises that such exercises can be made more arthritis-friendly by minimising the range of motion and reducing the impact on the joints.
A simple step aerobic routine can be as follows:
- Stand behind a step or platform.
- Step up with your right foot, followed by your left so both feet are on the step.
- Step down with your right foot, followed by your left so both feet are on the ground.
- Repeat this process, alternating the leading foot each time.
- Start with a few minutes and gradually increase as your fitness improves.
10. Gentle Range-of-Motion Exercises
Gentle range-of-motion exercises can be very beneficial for those with rheumatoid arthritis. The Arthritis Foundation emphasises that these exercises can help maintain normal joint movement, increase flexibility, and relieve stiffness, qualifying them as one of the best exercises for rheumatoid arthritis.
Here’s a simple range-of-motion exercise for your hands:
- Start by holding your hand out in front of you, fingers together.
- Bend your fingers at the middle joints and straighten them out again.
- Spread your fingers apart, then bring them together again.
- Repeat these movements 10 times.
Finding Joy and Comfort in Exercise
Optimal workouts for individuals suffering from this condition foster regular engagement, evoke enjoyment, and don’t cause further discomfort or pain, making them one of the best exercises for rheumatoid arthritis.
Regular physical activity is vital in managing rheumatoid arthritis symptoms, promoting physical functionality, and improving general well-being. The ideal exercises for rheumatoid arthritis provide joy, can be maintained consistently, and don’t exacerbate pain or discomfort, making them one of the best exercises for seniors.