Exercise Recommendations for RA
The US Department of Health and Health Service’s Physical Activity Guidelines (PAG) for Americans, based on current scientific evidence, was created as a resource for health professionals and policymakers as they create health programs and policies. According to these guidelines, it is recommended that adults with long-term health conditions spend 150 – 300 minutes involved in moderate-intensity activities per week. Being active can improve your quality of life and lower your risk of getting new health problems. The American College of Sports Medicine’s (ACSM) guidelines are based on the PAG and recommend a mix of muscle strengthening and aerobic training, also known as cardio, for all people living with rheumatoid arthritis. To improve your balance or mobility, balance exercises and stretching may also be helpful. You can learn more about these guidelines from the American College of Sports Medicine and American College of Rheumatology’s Exercise & Arthritis page.
Aerobic exercises improve the function of your heart, lungs and muscles. They can provide long-term benefits including weight loss, improving your mood, better sleep and overall health. These exercises are usually done at low or moderate intensities for longer periods of time. Examples include walking, biking, swimming, and running. You can easily add these into your daily routines like walking your dog, raking leaves, etc. Check out example videos on our Aerobic exercise video page.
- Helps your heart health and builds endurance
- Aim for 30 minutes a day
- At least 5 days per week
Strengthening muscles can help improve how muscles work, reduced stress on joints and reduce bone loss. These exercises are usually done at moderate or high intensities for shorter periods of time. Examples include lifting weights or doing body weight resistance training. You can find example videos on our Strengthening exercise video page. It is important to start with weights you are comfortable with and slowly increase the weight as you get stronger.
- Strengthens muscles and bones
- Exercise major muscle groups
- Do these exercises 2 days per week
Stretching exercises can improve flexibility in joints with RA and the muscles around them. It is recommended to stretch 4-5 days a week, ideally in the morning. Stretching exercises include independent stretching at home, yoga, tai chi, and therapeutic programs. You can find example videos on our Low-Impact exercise video page.
- Helps keep joints and muscles flexible
- Hold each stretch 10-15 sec
- Do these exercises 4-5 days per week
Balance exercises can improve your posture, body position awareness, and stability. Better balance helps you move with more control and reduces the risk of falling. To improve your balance, include a variety of stretching, strengthening, and aerobic activities, like yoga and tai chi, into your routine. You can find video examples of these exercises on our Balance exercise video page. The Arthritis Foundation’s Fitness Solutions page also has a helpful video on how to mix balance and flexibility movements into your physical activity.
- Helps prevent falls
- Do exercises near a countertop, sturdy surface, or wall
- Do these 2-3 days per week
How Hard Should the Exercise Feel?
The Rating of Perceived Exertion Scale helps you figure out how hard an exercise feels. When starting a new exercise, it’s best to begin at a lower intensity. For aerobic or strength exercises, aim for a 5/10 on the scale. This means you should still be able to talk but will be breathing heavily. As you get more comfortable, you can increase the intensity to 6–7/10 on the scale. At this level, you can still talk, but only in short sentences.
