Move more when you feel ache-y and tired? It sounds counter-intuitive, but regular exercise is the perfect prescription for people with rheumatoid arthritis (RA). It can reduce pain, keep your joints flexible, build strength and balance so that you’re more independent, and reduce stress and depression. That’s why the American College of Rheumatology recommends people with RA aim for 150 minutes of physical activity per week. Studies show that gentle and even vigorous work-outs are safe for your joints and will not speed up the progression of RA. Still, it’s important to start slowly and rest any joints that are inflamed or painful.

• Look for a water exercise class for arthritis. Warm water soothes muscles and joints and supports your weight. Feels great—and no swimming skills are needed.
• Do simple range-of-motion exercises daily. These can prevent troubled joints from freezing in one position. Ask your doctor which moves are best for you.
• Gentle strength-training and walking keep bones strong. That’s especially important if you take steroids for your RA. Over time, these drugs can thin bone tissue.
• Consider Tai Chi. In one study, this slow, gentle movement therapy reduced pain, improved balance, eased stress and increased confidence in the ability to move.
• Exercising for 55 minutes three times a week let 62% of people with RA reduce steroid doses; 32% stopped pain relievers like ibuprofen, research shows.

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