Full Body Exercises
Strengthening
Simple, At-home Resistance Exercises – 8 min
Fit at Home: Large Muscle Groups: This short workout, led by an exercise physiologist, highlights the importance of exercising to maintain the strength needed to perform daily activities. They also use items around the house (Ex. water bottles) as weights and demonstrate modified exercises to appeal to everyone!
Easy, Resistance Band Workout – 2 min
Rheumatoid Arthritis Workout: This short, RA focused video includes upper and lower body muscle strengthening demonstrations. It discusses modifying exercise to accommodate common flares and reduce the load on hands and feet. The channel has other good educational videos on RA.
DUKE SWET RA Resistance Training – 3 Videos
SWET RA Program: Created by Duke Health, this program includes a 3-video training program with a variety of resistance exercises. These exercises are done in both standing and seated orientations and are demonstrated for viewers.
Aerobic
Instructor-Led Zumba Class – 25 min
Zumba in the Chair Workout Class: A very fun and energizing Zumba dance class done from your chair.
Instructor-led Cardio Fitness Program – 20 min
Low Impact Cardio Workout for Beginners: 20-minute low impact, no equipment cardio workout.
At-home Cardio Workout Class – 15 min
One Mile Walk at Home Party: Walk one mile at home with fun moves and lots of education.
DUKE SWET RA Aerobic Training – 3 Videos
SWET RA Program: Created by Duke Health, this program includes a 3-video training program with a variety of aerobic exercises. These exercises are done standing and sincludes an intructor to demonstrate for viewers.
Balance
At-home balance workout – 8 min
5 Minute Balance Workout at Home for Beginners: This short balance exercise routine is geared for beginners who want to improve stability and strength.
Mother and Daughter Balance Workout – 10 min
Balance Workout to Prevent Falls for Seniors, Beginner Exercises: This 10-minute balance workout is demonstrated by a mother and daughter duo. Also beginner-focused, this video includes stepping strategies to help prevent falls.
Physical Therapist-led balance exercises (Intermediate) – 12 min
Intermediate Balance / Progression of Beginner Video: For those that want a bit more of a challenge, these balance exercises led by a physical therapist allow for progression of beginner exercises.
Low-Impact
Morning Stretches for Stiffness – 2 min
Morning Exercise Tips for Rheumatoid Arthritis: This stretching video, let by an exercise physiologist, provides a short morning routine to help with stiffness while getting out of bed to prepare you for the day.
Gentle Pilates Routine Led by Instructor – 15 min
Pilates for Rheumatoid Arthritis / 15 Minute Gentle Routine: This is a 15-minute gentle Pilates routine for adults with rheumatoid arthritis. Individuals should feel comfortable getting down to the floor for mat-based exercises before attempting this routine.
DUKE SWET RA Warm-up and Cool-down – 2 Videos
SWET RA Program: Created by Duke Health, this program includes a 2-video program with a variety of low-impact stretching and flexibility movements. These exercises are done standing and sitting, with an intructor to demonstrate for viewers.
