One of the common complaints of people with rheumatoid arthritis (RA) is pain. While pain medications can help, there are certain lifestyle changes that can help alleviate the pain. One of these changes is incorporating physical activity in your lifestyle.

Having regular exercise and doing them within your limits can help reduce the pain from rheumatoid arthritis, promote strong bones, boost your energy, and provide benefits for your cardiovascular and musculoskeletal systems.

If you haven’t done any exercise in the past, then it’s best to see your doctor first for recommendations. Do not attempt to try vigorous physical activity without consulting your doctor or physical therapist as it may do more harm than good.

The following exercises are generally considered safe to do for those who have rheumatoid arthritis:

Water Activities

People with rheumatoid arthritis often show improvements after participating in water exercises or activities. They usually feel better when these activities are done in warm water. Aside from reduction in pain and joint tenderness, water activities can also help in improving the mood and overall well-being.

Cycling

Tai Chi

Tai chi is considered to be a moving meditation. It’s a traditional Chinese martial arts that uses gentle movements, combining it with mental focus. This form of exercise helps improve the condition of those with RA because it helps improve muscle function, reduces joint stiffness, and also contributes to overall wellbeing.

Yoga

Another exercise that people with RA can try is yoga. Its combination of proper posture, relaxation, and breathing helps relieve arthritis pain. Research shows that those who practice yoga regularly experienced less joint swelling and tenderness.

Walking

If you have RA and thinking of a simple exercise to try then walking is a good option. It increases your heart rate while still being easy on your joints. Plus, it has effect on your mood. Research has it that at least 30 minutes of walking a day can boost your mood.

Strength Training

Pain in RA can worsen if muscles are weak. This is where strength training can help. With strength training, you do not only improve your muscle strength, you also feel stronger. As a start, you can try lifting weights for two to three times a week or you can also opt for resistance bands.

If you still have hesitations on which exercise to try, then it’s best to talk to your doctor or physical therapist for more suggestions.