Exercising with Confidence with Rheumatoid Arthritis
If you’re living with rheumatoid arthritis (RA), exercise can feel confusing—or even intimidating. You may have been told to “rest your joints” or you might worry that movement will worsen pain or inflammation. As an Accredited Exercise Physiologist, I want to reassure you: appropriate exercise is one of the most powerful tools for managing RA, not something to avoid.
Why exercise matters with RA
RA is an autoimmune condition that causes inflammation, pain, stiffness, and fatigue. Over time, this inflammation can affect joint function, muscle strength, bone density, and cardiovascular health. Regular, well-designed exercise helps to:
- Reduce joint pain and stiffness
- Improve muscle strength and joint stability
- Maintain mobility and independence
- Improve energy levels, mood, and sleep
- Support heart and bone health
Importantly, research consistently shows that exercise does not worsen disease activity when it’s appropriately prescribed—even during periods of active disease.
What types of exercise are helpful?
A balanced program usually includes:
- Aerobic exercise
Low-impact options such as walking, cycling, swimming, or water-based exercise improve cardiovascular health and reduce fatigue without excessive joint stress. - Strength training
Building muscle strength supports and protects your joints. Exercises can be modified using resistance bands, body weight, or light weights, focusing on good technique and controlled movement. - Flexibility and mobility work
Gentle range-of-motion exercises help reduce stiffness, particularly during morning flares or after long periods of sitting. - Balance and functional exercises
These improve confidence with daily tasks like stairs, lifting, and getting up from the floor.
What about flare-ups?
Flare-ups are a normal part of RA. During these times, exercise doesn’t need to stop—but it should change. This might mean reducing intensity, focusing on gentle movement, or prioritisingmobility and breathing exercises until symptoms settle. Listening to your body is key.
Getting the right guidance
Not all exercise advice is equal. Programs designed for the general population may not suit someone with RA. An Accredited Exercise Physiologist can tailor exercise to your symptoms, medications, joint involvement, and energy levels—adjusting as your condition changes.
The takeaway
Exercise with rheumatoid arthritis isn’t about pushing through pain or “no pain, no gain.” It’s about moving well, moving safely, and moving consistently. When done correctly, exercise can help you feel stronger, more capable, and more in control of your health—despite RA.
Download a factsheet about RA and exercise here https://exerciseright.com.au/wp-content/uploads/2025/10/ER-Factsheet-Rheumatoid-Arthritis.pdf