Get With the Program: 3 RA-Friendly Activities

For people with rheumatoid arthritis (RA), physical activity can sometimes seem like an uphill battle. But the real challenge is often just finding out what types of exercise are best for you.

Research shows that people with RA often benefit most from a program that contains 3 types of exercise: flexibility, aerobic or endurance, and strengthening. Many exercise classes and programs combine all 3 into 1 session.

Remember, you should always talk to your doctor or nurse before starting any new kind of physical activity.

Flexibility

Flexibility or stretching exercise keeps joints and muscles limber and makes movement more comfortable. This can reduces the risk for strains and injury.

An example of a flexibility exercise for your shoulders and elbows is to reach up over your head with both hands. Then, stretch your arms as far as you can to feel a comfortable stretch in your shoulders and elbows. Breathe normally, and hold this position for several seconds.

Aerobic

Aerobic or endurance exercise improves your cardiovascular health and your endurance for daily activities. Aerobic exercise is anything that requires continuous movement of the large muscles of your body, such as walking, bicycling, swimming, or aerobics classes. To get the health benefits of aerobic exercise, it is best to talk to your doctor or physical therapist to develop a plan that is healthy for you.

Strength

Strength training or resistance exercise improves strength in the muscle or muscles you are exercising. Lifting weights and using weight machines are ways to make your muscles stronger. These exercises should be done no more than 2 or 3 days a week.

Of course, these are only suggestions. There may be an aerobic exercise plan that is better suited for you. Before starting any exercise regimen, check with your doctor to decide on a workout plan that is right for you.

Note: These tips should not replace advice from your physician. Always check with your physician before making any changes to your exercise habits. RA Workout at ReachBeyondRA.com