{"id":2396,"date":"2024-06-25T13:52:41","date_gmt":"2024-06-25T17:52:41","guid":{"rendered":"https:\/\/www.med.unc.edu\/healthsciences\/rmrlab\/?page_id=2396"},"modified":"2025-03-14T16:21:22","modified_gmt":"2025-03-14T20:21:22","slug":"exercise-introduction","status":"publish","type":"page","link":"https:\/\/www.med.unc.edu\/healthsciences\/rmrlab\/prevail-exercise-resource\/rheumatoid-arthritis-and-exercise\/exercise-introduction\/","title":{"rendered":"Getting Started with Exercise"},"content":{"rendered":"<div role=\"tablist\" class=\"panel-group yourcustomclass oscitas-bootstrap-container\" id=\"unc-accordion-0\">\n\n<div class=\"panel panel-default oscitas-bootstrap-container\">\n\n    <div id=\"panel-heading-details-0-0\" class=\"panel-heading oscitas-bootstrap-container\" role=\"tab\">\n\n        <h2 class=\"panel-title oscitas-bootstrap-container\">\n\n            <button class=\"accordion-toggle oscitas-bootstrap-container collapsed\" \n                id = \"button-details-0-0\"\n                data-toggle=\"collapse\"\n                data-parent=\"#unc-accordion-0\"    \n                aria-controls=\"#details-0-0\"  \n                aria-expanded=\"false\" \n                href=\"#details-0-0\">\n                <strong>Is Exercise Safe for Me?<\/strong>            <\/button>\n\n        <\/h2>\n\n    <\/div>\n\n    <div id=\"details-0-0\" class=\"panel-collapse collapse  oscitas-bootstrap-container\">\n\n        <div class=\"panel-body oscitas-bootstrap-container\">Yes! Exercise in the right form is safe for everyone. It is recommended that people with many forms of arthritis safely participate in appropriate, regular exercise. Long-term studies have shown that even people with inflammatory arthritis such as rheumatoid arthritis (RA) can benefit from moderate intensity weight-bearing activity. Remember, some exercise is better than no exercise. For more information, you can read the full <a href=\"https:\/\/acrjournals.onlinelibrary.wiley.com\/doi\/epdf\/10.1002\/acr.25117\">2022 American College of Rheumatology Guideline for Exercise.<\/a><\/p>\n<\/div>\n\n    <\/div>\n        \n<\/div>\n\n<div class=\"panel panel-default oscitas-bootstrap-container\">\n\n    <div id=\"panel-heading-details-0-1\" class=\"panel-heading oscitas-bootstrap-container\" role=\"tab\">\n\n        <h2 class=\"panel-title oscitas-bootstrap-container\">\n\n            <button class=\"accordion-toggle oscitas-bootstrap-container collapsed\" \n                id = \"button-details-0-1\"\n                data-toggle=\"collapse\"\n                data-parent=\"#unc-accordion-0\"    \n                aria-controls=\"#details-0-1\"  \n                aria-expanded=\"false\" \n                href=\"#details-0-1\">\n                <strong>What Exercises Should I Do?<\/strong>            <\/button>\n\n        <\/h2>\n\n    <\/div>\n\n    <div id=\"details-0-1\" class=\"panel-collapse collapse  oscitas-bootstrap-container\">\n\n        <div class=\"panel-body oscitas-bootstrap-container\">\n<p style=\"text-align: center\"><strong>MUSCLE STRENGTHENING\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 +\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 AEROBIC EXERCISE (CARDIO)<\/strong><\/p>\n<p data-ccp-props=\"{&quot;335551550&quot;:1,&quot;335551620&quot;:1,&quot;335559683&quot;:1,&quot;335559685&quot;:720,&quot;335559731&quot;:0,&quot;335559737&quot;:0,&quot;335562764&quot;:2,&quot;335562765&quot;:1,&quot;335562766&quot;:4,&quot;335562767&quot;:0,&quot;335562768&quot;:4,&quot;335562769&quot;:0}\"><span data-usefontface=\"true\" data-contrast=\"none\">In general, all adults should perform a combination of muscle strengthening and <\/span><span data-usefontface=\"true\" data-contrast=\"none\">aerobic exercise. If you have difficulty with balance or mobility, <span class=\"TextRun SCXW244810399 BCX0\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW244810399 BCX0\">you may want to include<\/span><\/span><span class=\"TextRun SCXW244810399 BCX0\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"> <span class=\"NormalTextRun SCXW244810399 BCX0\">balance and stretching exercises into your workout routine.<\/span><\/span><\/span>\u200b<\/p>\n<p data-ccp-props=\"{&quot;335551550&quot;:1,&quot;335551620&quot;:1,&quot;335559683&quot;:1,&quot;335559685&quot;:720,&quot;335559731&quot;:0,&quot;335559737&quot;:0,&quot;335562764&quot;:2,&quot;335562765&quot;:1,&quot;335562766&quot;:4,&quot;335562767&quot;:0,&quot;335562768&quot;:4,&quot;335562769&quot;:0}\">\u200b<span data-usefontface=\"true\" data-contrast=\"none\">There is no one size fits all formula for deciding what exercises to do and when. <\/span><span data-usefontface=\"true\" data-contrast=\"none\">Many exercises may fit into \u201cmuscle strengthening\u201d and \u201caerobic exercise\u201d <\/span><span data-usefontface=\"true\" data-contrast=\"none\">categories. The best exercises are ones that you enjoy doing and feel <\/span><span data-usefontface=\"true\" data-contrast=\"none\">good to your body! It may take some trial and error to decide which exercises you <\/span><span data-usefontface=\"true\" data-contrast=\"none\">like most.\u00a0<\/span>\u200b<\/p>\n<p data-ccp-props=\"{&quot;335551550&quot;:1,&quot;335551620&quot;:1,&quot;335559683&quot;:1,&quot;335559685&quot;:720,&quot;335559731&quot;:0,&quot;335559737&quot;:0,&quot;335562764&quot;:2,&quot;335562765&quot;:1,&quot;335562766&quot;:4,&quot;335562767&quot;:0,&quot;335562768&quot;:4,&quot;335562769&quot;:0}\">\u200b<span data-usefontface=\"true\" data-contrast=\"none\">Remember, you may modify exercise to fit your preferences and symptoms. For <\/span><span data-usefontface=\"true\" data-contrast=\"none\">example, you may attend an exercise class and decide to ask the instructor for <\/span><span data-usefontface=\"true\" data-contrast=\"none\">alternatives to all jumping exercises or you may focus on exercises specific to the area where your RA is the worst.<\/span>\u200b<\/p>\n<p data-ccp-props=\"{&quot;335551550&quot;:1,&quot;335551620&quot;:1,&quot;335559683&quot;:1,&quot;335559685&quot;:720,&quot;335559731&quot;:0,&quot;335559737&quot;:0,&quot;335562764&quot;:2,&quot;335562765&quot;:1,&quot;335562766&quot;:4,&quot;335562767&quot;:0,&quot;335562768&quot;:4,&quot;335562769&quot;:0}\">\u200b<span data-usefontface=\"true\" data-contrast=\"none\">For more in-depth exercise recommendations, please visit the <\/span><a href=\"https:\/\/www.med.unc.edu\/healthsciences\/rmrlab\/study-rescources\/rheumatoid-arthritis-and-exercise\/recommendations\/\"><span data-usefontface=\"true\" data-contrast=\"none\">Recommendations<\/span><\/a> <span data-usefontface=\"true\" data-contrast=\"none\">page.<\/span><\/p>\n<p data-ccp-props=\"{&quot;335551550&quot;:1,&quot;335551620&quot;:1,&quot;335559683&quot;:1,&quot;335559685&quot;:720,&quot;335559731&quot;:0,&quot;335559737&quot;:0,&quot;335562764&quot;:2,&quot;335562765&quot;:1,&quot;335562766&quot;:4,&quot;335562767&quot;:0,&quot;335562768&quot;:4,&quot;335562769&quot;:0}\"><\/div>\n\n    <\/div>\n        \n<\/div>\n\n<div class=\"panel panel-default oscitas-bootstrap-container\">\n\n    <div id=\"panel-heading-details-0-2\" class=\"panel-heading oscitas-bootstrap-container\" role=\"tab\">\n\n        <h2 class=\"panel-title oscitas-bootstrap-container\">\n\n            <button class=\"accordion-toggle oscitas-bootstrap-container collapsed\" \n                id = \"button-details-0-2\"\n                data-toggle=\"collapse\"\n                data-parent=\"#unc-accordion-0\"    \n                aria-controls=\"#details-0-2\"  \n                aria-expanded=\"false\" \n                href=\"#details-0-2\">\n                <strong>How Do I Get Started?<\/strong>            <\/button>\n\n        <\/h2>\n\n    <\/div>\n\n    <div id=\"details-0-2\" class=\"panel-collapse collapse  oscitas-bootstrap-container\">\n\n        <div class=\"panel-body oscitas-bootstrap-container\">\n<p data-ccp-props=\"{&quot;335551550&quot;:1,&quot;335551620&quot;:1,&quot;335559683&quot;:1,&quot;335559685&quot;:720,&quot;335559731&quot;:0,&quot;335559737&quot;:0,&quot;335562764&quot;:2,&quot;335562765&quot;:1,&quot;335562766&quot;:4,&quot;335562767&quot;:0,&quot;335562768&quot;:4,&quot;335562769&quot;:0}\"><span data-usefontface=\"true\" data-contrast=\"none\">Starting exercise may feel difficult and overwhelming with rheumatoid arthritis. The <\/span><span data-usefontface=\"true\" data-contrast=\"none\">first step is to decide what exercise you want to do. There are many options, <\/span><span data-usefontface=\"true\" data-contrast=\"none\">including but not limited to walking, yoga, weightlifting, hiking, biking, swimming, exercise classes<\/span><span data-usefontface=\"true\" data-contrast=\"none\">. You can find a variety of exercises in our <a href=\"https:\/\/www.med.unc.edu\/healthsciences\/rmrlab\/prevail-exercise-resource\/resource-catalog\/video-library\/?utm_source=internal&amp;utm_medium=HDIGS\">Video Library<\/a> or read about <a href=\"https:\/\/creakyjoints.org\/about-arthritis\/rheumatoid-arthritis\/ra-healthy-living\/rheumatoid-arthritis-strength-training-overcoming-barriers\/\">how Eileen started strength training while suffering from RA.<\/a> <\/span>\u200b<\/p>\n<p data-ccp-props=\"{&quot;335551550&quot;:1,&quot;335551620&quot;:1,&quot;335559683&quot;:1,&quot;335559685&quot;:720,&quot;335559731&quot;:0,&quot;335559737&quot;:0,&quot;335562764&quot;:2,&quot;335562765&quot;:1,&quot;335562766&quot;:4,&quot;335562767&quot;:0,&quot;335562768&quot;:4,&quot;335562769&quot;:0}\">\u200b<span data-usefontface=\"true\" data-contrast=\"none\">Some exercise is better than no exercise. Even small amounts of exercise may have <\/span><span data-usefontface=\"true\" data-contrast=\"none\">a health benefit!<\/span>\u200b<\/p>\n<p data-ccp-props=\"{&quot;335551550&quot;:1,&quot;335551620&quot;:1,&quot;335559683&quot;:1,&quot;335559685&quot;:720,&quot;335559731&quot;:0,&quot;335559737&quot;:0,&quot;335562764&quot;:2,&quot;335562765&quot;:1,&quot;335562766&quot;:4,&quot;335562767&quot;:0,&quot;335562768&quot;:4,&quot;335562769&quot;:0}\">\u200b<span data-usefontface=\"true\" data-contrast=\"none\">The most important part of starting an exercise program is to start \u201clow and slow.\u201d <\/span><span data-usefontface=\"true\" data-contrast=\"none\">This means you should begin an exercise by doing a little bit for not too long. For <\/span><span data-usefontface=\"true\" data-contrast=\"none\">example, if you are starting to walk, this means walking at a slow or normal pace <\/span><span data-usefontface=\"true\" data-contrast=\"none\">for an amount of time that feels comfortable; this may be 5 to 10 minutes. Walk this <\/span><span data-usefontface=\"true\" data-contrast=\"none\">amount of time for a week or so before slowly increasing this total time by 2-5 <\/span><span data-usefontface=\"true\" data-contrast=\"none\">minutes until you reach 30 minutes total. Remember, as you increase the time by 2-<\/span><span data-usefontface=\"true\" data-contrast=\"none\">5 minutes, the exercise may become harder at first.<\/span>\u200b<\/p>\n<p data-ccp-props=\"{&quot;335551550&quot;:1,&quot;335551620&quot;:1,&quot;335559683&quot;:1,&quot;335559685&quot;:720,&quot;335559731&quot;:0,&quot;335559737&quot;:0,&quot;335562764&quot;:2,&quot;335562765&quot;:1,&quot;335562766&quot;:4,&quot;335562767&quot;:0,&quot;335562768&quot;:4,&quot;335562769&quot;:0}\">\u200b<span data-usefontface=\"true\" data-contrast=\"none\">As you keep practicing, walking for this amount of time will begin to feel easier. <\/span><span data-usefontface=\"true\" data-contrast=\"none\">That is your body adapting and getting stronger! When the exercise becomes easy, <\/span><span data-usefontface=\"true\" data-contrast=\"none\">that is when you will know you can make it harder, in this case adding another 2-5 <\/span><span data-usefontface=\"true\" data-contrast=\"none\">minutes of walking.<\/span><\/p>\n<p data-ccp-props=\"{&quot;335551550&quot;:1,&quot;335551620&quot;:1,&quot;335559683&quot;:1,&quot;335559685&quot;:720,&quot;335559731&quot;:0,&quot;335559737&quot;:0,&quot;335562764&quot;:2,&quot;335562765&quot;:1,&quot;335562766&quot;:4,&quot;335562767&quot;:0,&quot;335562768&quot;:4,&quot;335562769&quot;:0}\"><\/div>\n\n    <\/div>\n        \n<\/div>\n<\/div>\n<p data-ccp-props=\"{&quot;335551550&quot;:1,&quot;335551620&quot;:1,&quot;335559683&quot;:1,&quot;335559685&quot;:720,&quot;335559731&quot;:0,&quot;335559737&quot;:0,&quot;335562764&quot;:2,&quot;335562765&quot;:1,&quot;335562766&quot;:4,&quot;335562767&quot;:0,&quot;335562768&quot;:4,&quot;335562769&quot;:0}\">This table shows the differences between musculoskeletal sensations after exercises. It is very common to experience muscle soreness after a workout and additionally important to be mindful of more serious pain.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-3138 size-full\" src=\"https:\/\/www.med.unc.edu\/healthsciences\/rmrlab\/wp-content\/uploads\/sites\/1425\/2024\/11\/DOMS-table-jpeg.jpeg\" alt=\"table showing musculoskeletal sensations after exercise\" width=\"2092\" height=\"1730\" srcset=\"https:\/\/www.med.unc.edu\/healthsciences\/rmrlab\/wp-content\/uploads\/sites\/1425\/2024\/11\/DOMS-table-jpeg.jpeg 2092w, https:\/\/www.med.unc.edu\/healthsciences\/rmrlab\/wp-content\/uploads\/sites\/1425\/2024\/11\/DOMS-table-jpeg-300x248.jpeg 300w, https:\/\/www.med.unc.edu\/healthsciences\/rmrlab\/wp-content\/uploads\/sites\/1425\/2024\/11\/DOMS-table-jpeg-1024x847.jpeg 1024w, https:\/\/www.med.unc.edu\/healthsciences\/rmrlab\/wp-content\/uploads\/sites\/1425\/2024\/11\/DOMS-table-jpeg-768x635.jpeg 768w, https:\/\/www.med.unc.edu\/healthsciences\/rmrlab\/wp-content\/uploads\/sites\/1425\/2024\/11\/DOMS-table-jpeg-1536x1270.jpeg 1536w, https:\/\/www.med.unc.edu\/healthsciences\/rmrlab\/wp-content\/uploads\/sites\/1425\/2024\/11\/DOMS-table-jpeg-2048x1694.jpeg 2048w, https:\/\/www.med.unc.edu\/healthsciences\/rmrlab\/wp-content\/uploads\/sites\/1425\/2024\/11\/DOMS-table-jpeg-600x496.jpeg 600w\" sizes=\"auto, (max-width: 2092px) 100vw, 2092px\" \/><\/p>\n<p style=\"text-align: right\" data-ccp-props=\"{&quot;335551550&quot;:1,&quot;335551620&quot;:1,&quot;335559683&quot;:1,&quot;335559685&quot;:720,&quot;335559731&quot;:0,&quot;335559737&quot;:0,&quot;335562764&quot;:2,&quot;335562765&quot;:1,&quot;335562766&quot;:4,&quot;335562767&quot;:0,&quot;335562768&quot;:4,&quot;335562769&quot;:0}\"><a class=\"btn btn-default btn-lg  oscitas-bootstrap-container\" target=\"_self\" href=\"https:\/\/www.med.unc.edu\/healthsciences\/rmrlab\/our-research\/prevail-study\/rheumatoid-arthritis-and-exercise\/recommendations\/\">Next Page <i class=\"glyphicon glyphicon-arrow-right\" style=\"color:#007fae;\"><\/i><\/a>\n","protected":false},"excerpt":{"rendered":"<p>This table shows the differences between musculoskeletal sensations after exercises. It is very common to experience muscle soreness after a workout and additionally important to be mindful of more serious pain.<\/p>\n","protected":false},"author":117304,"featured_media":0,"parent":2392,"menu_order":1,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"layout":"","cellInformation":"","apiCallInformation":"","footnotes":"","_links_to":"","_links_to_target":""},"class_list":["post-2396","page","type-page","status-publish","hentry","odd"],"acf":[],"_links_to":[],"_links_to_target":[],"_links":{"self":[{"href":"https:\/\/www.med.unc.edu\/healthsciences\/rmrlab\/wp-json\/wp\/v2\/pages\/2396","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.med.unc.edu\/healthsciences\/rmrlab\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.med.unc.edu\/healthsciences\/rmrlab\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.med.unc.edu\/healthsciences\/rmrlab\/wp-json\/wp\/v2\/users\/117304"}],"replies":[{"embeddable":true,"href":"https:\/\/www.med.unc.edu\/healthsciences\/rmrlab\/wp-json\/wp\/v2\/comments?post=2396"}],"version-history":[{"count":0,"href":"https:\/\/www.med.unc.edu\/healthsciences\/rmrlab\/wp-json\/wp\/v2\/pages\/2396\/revisions"}],"up":[{"embeddable":true,"href":"https:\/\/www.med.unc.edu\/healthsciences\/rmrlab\/wp-json\/wp\/v2\/pages\/2392"}],"wp:attachment":[{"href":"https:\/\/www.med.unc.edu\/healthsciences\/rmrlab\/wp-json\/wp\/v2\/media?parent=2396"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}