Rheumatoid arthritis (RA) is a chronic autoimmune disease that affects millions of people worldwide. It primarily affects joints, causing stiffness, swelling, and pain.

RA can also lead to difficulties with movement, making tasks such as getting up from a chair or reaching for an object challenging.

Fortunately, regular exercise can help alleviate some of the symptoms associated with rheumatoid arthritis. Physical activity improves joint mobility, flexibility, and strength, making it easier to move around.

In this article, we’ll explore some simple exercises that can help improve movement for those with rheumatoid arthritis.

1. Walking

Walking is one of the simplest forms of exercise, and it’s also one of the most effective. For people with rheumatoid arthritis, walking can help increase joint mobility, reduce stiffness, and improve cardiovascular health.

Start with short walks and gradually work your way up to 30 minutes a day.

2. Swimming

Swimming is an excellent low-impact exercise that can help improve joint flexibility and strength. It’s also a fantastic cardiovascular workout.

If you’re unable to swim laps, try using a kickboard or pool noodle to support your upper body while you move your legs. Aim for at least 30 minutes of swimming or water exercise per day.

3. Yoga

Yoga is a gentle form of exercise that can help improve flexibility, balance, and strength. It can also help reduce stress and anxiety, which often accompanies a chronic illness such as RA.

There are many types of yoga, so it’s essential to choose a class that is appropriate for your level of fitness and physical abilities.

4. Tai Chi

Tai chi is a form of martial arts that involves a series of slow, flowing movements. It’s an excellent exercise for people with rheumatoid arthritis because it can improve balance, flexibility, and strength while also reducing stress.

Tai chi is generally low-impact, making it an ideal exercise for those with joint pain and stiffness.

5. Range of Motion Exercises

Range of motion exercises can help alleviate stiffness and improve joint mobility. These exercises involve moving your affected joint(s) through their full range of motion, without causing pain.

Examples of range of motion exercises include wrist circles, shoulder shrugs, and ankle flexion and extension.

6. Strengthening Exercises

In addition to range of motion exercises, strengthening exercises can help improve joint stability and mobility.

Strengthening exercises involve working the muscles around the affected joint(s) to help support and protect them. Examples of strengthening exercises include resistance band training, weight lifting, and wall push-ups.

7. Aerobic Exercises

Aerobic exercises are great for cardiovascular health and can also help boost energy levels. Low-impact aerobic exercises such as cycling, water aerobics, and using an elliptical machine may be appropriate for people with rheumatoid arthritis.

It’s important to start slowly and gradually work your way up to 30 minutes per day.

8. Stretching

Stretching is an essential component of any exercise program, especially for people with rheumatoid arthritis. Stretching helps improve flexibility and range of motion, which can help reduce joint pain and stiffness.

Before starting any stretching program, speak with your doctor or physical therapist to ensure that the exercises are appropriate for your condition.

9. Hand Exercises

Hand and finger exercises can help alleviate stiffness and improve joint mobility in the hands and wrists. Examples of hand exercises include making a fist, opening and closing your fingers, and touching your fingertips to your thumb.

10. Balance Exercises

Balance exercises can help improve stability and reduce the risk of falls, which can be particularly dangerous for people with rheumatoid arthritis.

Examples of balance exercises include standing on one leg, walking heel-to-toe, and using a balance board or stability ball.

Remember to always speak with your doctor or physical therapist before starting any exercise program, especially if you have a chronic condition such as rheumatoid arthritis.

Start slowly and gradually work your way up to longer and more intense workouts. With regular exercise and movement, you can improve joint mobility, flexibility, and overall quality of life.