{"id":2398,"date":"2024-06-25T13:53:13","date_gmt":"2024-06-25T17:53:13","guid":{"rendered":"https:\/\/www.med.unc.edu\/healthsciences\/rmrlab\/?page_id=2398"},"modified":"2025-01-15T14:14:43","modified_gmt":"2025-01-15T19:14:43","slug":"recommendations","status":"publish","type":"page","link":"https:\/\/www.med.unc.edu\/healthsciences\/rmrlab\/prevail-exercise-resource\/rheumatoid-arthritis-and-exercise\/recommendations\/","title":{"rendered":"Exercise Recommendations for RA"},"content":{"rendered":"<p>The US Department of Health and Health Service&#8217;s <a href=\"https:\/\/odphp.health.gov\/sites\/default\/files\/2019-09\/Physical_Activity_Guidelines_2nd_edition.pdf\">Physical Activity Guidelines (PAG) for Americans<\/a>, 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 &#8211; 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&#8217;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 <a href=\"https:\/\/www.exerciseismedicine.org\/wp-content\/uploads\/2021\/04\/EIM_Rx-for-Health_Rheumatoid-Arthritis.pdf\">American College of Sports Medicine<\/a> and <a href=\"https:\/\/rheumatology.org\/exercise-and-arthritis\">American College of Rheumatology&#8217;s Exercise &amp; Arthritis<\/a>\u00a0page.<\/p>\n<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                Aerobic            <\/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\"><div class=\"row  oscitas-bootstrap-container\">\n<div class=\"col-lg-8 col-md-12 col-xs-12 col-sm-12 oscitas-bootstrap-container\">\n<p>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 <a href=\"https:\/\/www.med.unc.edu\/healthsciences\/rmrlab\/prevail-exercise-resource\/resource-catalog\/video-library\/full-body-exercises\/?utm_source=internal&amp;utm_medium=aer_ex_rec\/#aerobic\">Aerobic exercise video page<\/a>.<\/p>\n<ul>\n<li>Helps your heart health and builds endurance<\/li>\n<li>Aim for 30 minutes a day<\/li>\n<li>At least 5 days per week<\/li>\n<\/ul>\n<\/div>\n<div class=\"col-lg-4 col-md-12 col-xs-12 col-sm-12 oscitas-bootstrap-container\">\n<img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-2791 size-full\" src=\"https:\/\/www.med.unc.edu\/healthsciences\/rmrlab\/wp-content\/uploads\/sites\/1425\/2024\/09\/Screenshot-2024-09-23-123428.png\" alt=\"placeholder image.\" width=\"262\" height=\"118\" \/><\/p>\n<\/div>\n<\/div>\n<h4 style=\"color: #333333\"><\/h4>\n<p>&nbsp;<\/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                Strength            <\/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\"><div class=\"row  oscitas-bootstrap-container\">\n<div class=\"col-lg-8 col-md-12 col-xs-12 col-sm-12 oscitas-bootstrap-container\">\n<p>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 <a href=\"https:\/\/www.med.unc.edu\/healthsciences\/rmrlab\/prevail-exercise-resource\/resource-catalog\/video-library\/full-body-exercises\/?utm_source=internal&amp;utm_medium=strength_ex_rec\/#strengthening\">Strengthening exercise video page<\/a>. It is important to start with weights you are comfortable with and slowly increase the weight as you get stronger.<\/p>\n<ul>\n<li>Strengthens muscles and bones<\/li>\n<li>Exercise major muscle groups<\/li>\n<li>Do these exercises 2 days per week<\/li>\n<\/ul>\n<\/div>\n<div class=\"col-lg-4 col-md-12 col-xs-12 col-sm-12 oscitas-bootstrap-container\">\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-2794 size-full\" src=\"https:\/\/www.med.unc.edu\/healthsciences\/rmrlab\/wp-content\/uploads\/sites\/1425\/2024\/09\/Screenshot-2024-09-23-123534.png\" alt=\"strength placeholder.\" width=\"260\" height=\"115\" \/><\/div>\n<\/div><\/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                Stretching            <\/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\"><div class=\"row  oscitas-bootstrap-container\">\n<div class=\"col-lg-8 col-md-12 col-xs-12 col-sm-12 oscitas-bootstrap-container\">\n<p>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 <a href=\"https:\/\/www.med.unc.edu\/healthsciences\/rmrlab\/prevail-exercise-resource\/resource-catalog\/video-library\/full-body-exercises\/?utm_source=internal&amp;utm_medium=stretch_ex_rec\/#low-impact\">Low-Impact exercise video page<\/a>.<\/p>\n<ul>\n<li>Helps keep joints and muscles flexible<\/li>\n<li>Hold each stretch 10-15 sec<\/li>\n<li>Do these exercises 4-5 days per week<\/li>\n<\/ul>\n<\/div>\n<div class=\"col-lg-4 col-md-12 col-xs-12 col-sm-12 oscitas-bootstrap-container\">\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-2793 size-full\" src=\"https:\/\/www.med.unc.edu\/healthsciences\/rmrlab\/wp-content\/uploads\/sites\/1425\/2024\/09\/Screenshot-2024-09-23-123555.png\" alt=\"stretching placeholder.\" width=\"261\" height=\"114\" \/><\/div>\n<\/div><\/div>\n\n    <\/div>\n        \n<\/div>\n\n<div class=\"panel panel-default oscitas-bootstrap-container\">\n\n    <div id=\"panel-heading-details-0-3\" 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-0-3\"\n                data-toggle=\"collapse\"\n                data-parent=\"#unc-accordion-0\"    \n                aria-controls=\"#details-0-3\"  \n                aria-expanded=\"false\" \n                href=\"#details-0-3\">\n                Balance            <\/button>\n\n        <\/h2>\n\n    <\/div>\n\n    <div id=\"details-0-3\" class=\"panel-collapse collapse  oscitas-bootstrap-container\">\n\n        <div class=\"panel-body oscitas-bootstrap-container\"><div class=\"row  oscitas-bootstrap-container\">\n<div class=\"col-lg-8 col-md-12 col-xs-12 col-sm-12 oscitas-bootstrap-container\">\n<p><span class=\"TextRun SCXW91607286 BCX0\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW91607286 BCX0\">Balance exercises can improve your posture, body position awareness, and stability. <\/span><span class=\"NormalTextRun SCXW91607286 BCX0\">Better balance helps you move with more control and reduces the risk of falling. To improve your balance, <\/span><span class=\"NormalTextRun SCXW91607286 BCX0\">include a variety of stretching, strengthening, and aerobic activities, like yoga and tai chi,<\/span><span class=\"NormalTextRun SCXW91607286 BCX0\"> into your routine<\/span><span class=\"NormalTextRun SCXW91607286 BCX0\">. You can find video examples of these exercises on our <a href=\"https:\/\/www.med.unc.edu\/healthsciences\/rmrlab\/prevail-exercise-resource\/resource-catalog\/video-library\/full-body-exercises\/?utm_source=internal&amp;utm_medium=bal_ex_rec\/#balance\">Balance exercise video page<\/a>.\u00a0 The <a href=\"https:\/\/www.arthritis.org\/health-wellness\/healthy-living\/physical-activity\/yoga\/fitness-solutions-balance-flexibility-and-therapy\">Arthritis Foundation&#8217;s Fitness Solutions page<\/a> also has a helpful video on how to mix balance and flexibility movements into your physical activity.<\/span><\/span><\/p>\n<ul>\n<li><span class=\"TextRun SCXW38302776 BCX0\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW38302776 BCX0\">Helps prevent falls<\/span><\/span><span class=\"EOP SCXW38302776 BCX0\" data-ccp-props=\"{}\">\u00a0<\/span><\/li>\n<li><span class=\"TextRun SCXW209683206 BCX0\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW209683206 BCX0\">Do exercises near a countertop, sturdy surface, or wall<\/span><\/span><\/li>\n<li>Do these 2-3 days per week<\/li>\n<\/ul>\n<\/div>\n<div class=\"col-lg-4 col-md-12 col-xs-12 col-sm-12 oscitas-bootstrap-container\">\n<img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-2792 size-full\" src=\"https:\/\/www.med.unc.edu\/healthsciences\/rmrlab\/wp-content\/uploads\/sites\/1425\/2024\/09\/Screenshot-2024-09-23-123616.png\" alt=\"Balance placeholder.\" width=\"262\" height=\"115\" \/><\/div>\n<\/div><\/div>\n\n    <\/div>\n        \n<\/div>\n<\/div>\n<h2>How Hard Should the Exercise Feel?<\/h2>\n<p>The Rating of Perceived Exertion Scale helps you figure out how hard an exercise feels. When starting a new exercise, it\u2019s 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\u20137\/10 on the scale. At this level, you can still talk, but only in short sentences.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-3258\" src=\"https:\/\/www.med.unc.edu\/healthsciences\/rmrlab\/wp-content\/uploads\/sites\/1425\/2024\/12\/Screenshot-2024-12-06-at-12.39.57\u202fPM.png\" alt=\"RPE Scale from 1-10\" width=\"632\" height=\"690\" srcset=\"https:\/\/www.med.unc.edu\/healthsciences\/rmrlab\/wp-content\/uploads\/sites\/1425\/2024\/12\/Screenshot-2024-12-06-at-12.39.57\u202fPM.png 719w, https:\/\/www.med.unc.edu\/healthsciences\/rmrlab\/wp-content\/uploads\/sites\/1425\/2024\/12\/Screenshot-2024-12-06-at-12.39.57\u202fPM-275x300.png 275w, https:\/\/www.med.unc.edu\/healthsciences\/rmrlab\/wp-content\/uploads\/sites\/1425\/2024\/12\/Screenshot-2024-12-06-at-12.39.57\u202fPM-600x655.png 600w\" sizes=\"auto, (max-width: 632px) 100vw, 632px\" \/><\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: right\"><a class=\"btn btn-default btn-lg  oscitas-bootstrap-container\" target=\"_self\" href=\"https:\/\/www.med.unc.edu\/healthsciences\/rmrlab\/prevail-exercise-resource\/rheumatoid-arthritis-and-exercise\/general-terminology\/\">Next Page <i class=\"glyphicon glyphicon-arrow-right\" style=\"color:#007fae;\"><\/i><\/a>\n","protected":false},"excerpt":{"rendered":"<p>The US Department of Health and Health Service&#8217;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 &#8211; 300 minutes involved &hellip; <a href=\"https:\/\/www.med.unc.edu\/healthsciences\/rmrlab\/prevail-exercise-resource\/rheumatoid-arthritis-and-exercise\/recommendations\/\" aria-label=\"Read more about Exercise Recommendations for RA\">Read more<\/a><\/p>\n","protected":false},"author":117304,"featured_media":0,"parent":2392,"menu_order":2,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"layout":"","cellInformation":"","apiCallInformation":"","footnotes":"","_links_to":"","_links_to_target":""},"class_list":["post-2398","page","type-page","status-publish","hentry","odd"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Exercise Recommendations for RA - Rheumatology and Musculoskeletal Rehabilitation Laboratory<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.med.unc.edu\/healthsciences\/rmrlab\/prevail-exercise-resource\/rheumatoid-arthritis-and-exercise\/recommendations\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Exercise Recommendations for RA - Rheumatology and Musculoskeletal Rehabilitation Laboratory\" \/>\n<meta property=\"og:description\" content=\"The US Department of Health and Health Service&#8217;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 &#8211; 300 minutes involved &hellip; Read more\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.med.unc.edu\/healthsciences\/rmrlab\/prevail-exercise-resource\/rheumatoid-arthritis-and-exercise\/recommendations\/\" \/>\n<meta property=\"og:site_name\" content=\"Rheumatology and Musculoskeletal Rehabilitation Laboratory\" \/>\n<meta property=\"article:modified_time\" content=\"2025-01-15T19:14:43+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.med.unc.edu\/healthsciences\/rmrlab\/wp-content\/uploads\/sites\/1425\/2024\/09\/Screenshot-2024-09-23-123428.png\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data1\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.med.unc.edu\/healthsciences\/rmrlab\/prevail-exercise-resource\/rheumatoid-arthritis-and-exercise\/recommendations\/\",\"url\":\"https:\/\/www.med.unc.edu\/healthsciences\/rmrlab\/prevail-exercise-resource\/rheumatoid-arthritis-and-exercise\/recommendations\/\",\"name\":\"Exercise Recommendations for RA - 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