Arthritis Prevention Through Exercise

Here’s some news that will make you want to lace up your walking shoes — it turns out you can practice rheumatoid arthritis prevention with a brisk daily walk, according to findings published in The Rheumatologist, a journal of the American College of Rheumatology. 

Studies have shown that an increase in daily physical activity, even if it’s just a half-hour of walking at a quick pace, can lower your risk for developing rheumatoid arthritis, which is a chronic, autoimmune disease that causes inflammation and can permanently damage your joints. Here’s more incentive to start walking — the study showed the more you exercise, the greater the reduced risk for rheumatoid arthritis. 

Does Rheumatoid Arthritis Improve With Exercise?

People who have rheumatoid arthritis can still reap the benefits of a daily exercise program as consistent, regular exercise works to reduce pain and increase mobility.

What Exercises Should Be Avoided With Rheumatoid Arthritis?

With active rheumatoid arthritis, it’s wise to avoid high-impact aerobics like running and jumping rope that can be hard on weight-bearing joints, including hips, knees and ankles. Instead, participate in strength-building exercises three to four times weekly and low-impact, moderate aerobic activities, such as those that involve walking or hiking, biking and swimming. Consider these ideas to get motivated to move: 

For Fun Seekers:

• Fast dancing (with or without a class) 
• Joining a recreational soccer or volleyball team 
• Kayaking on slow-moving water 
• Mountain biking on easy terrain trails 
• Pilates or weightlifting 
• Power hitting at a batting cage or driving range 
• Shooting basketball 
• Speed bowling by yourself or with one friend on all-you-can-bowl night 
• Taking a water aerobics class  
• Babysitting a toddler on the move 

For Multitaskers:

• Babysitting a toddler on the move 
• Mowing your lawn with a push mower 
• Playing freeze tag with your kids 
• Pushing a baby stroller 
• Raking your yard and pulling weeds 
• Teaching a water aerobics class 
• Walking your dog 
• Volunteering at a thrift store or Habitat for Humanity ReStore, loading purchases for customers 
• Working part-time as a package handler at a shipping company 

How Much Exercise Is Too Much With Rheumatoid Arthritis?

Here’s the thing about low-impact exercise with rheumatoid arthritis — it may be painful, especially when starting a new routine or a couple of hours after completing your session. Exercising despite the temporary discomfort, however, will bring rewards in terms of lessening future rheumatoid arthritis pain.  

Consistency is key. You should participate in moderate aerobic exercise (where you have enough breath and energy to talk but not sing) for at least 30 minutes a day, five days a week. If you need to lose pounds to achieve a healthy weight and less pressure on your joints, you can exercise longer. You can also benefit even if you break up the exercise into several 10- or 15-minute sessions each day. 

Talk with a Provider

St. Elizabeth rheumatology providers care for patients with rheumatoid and other types of arthritis. Learn more.