Exercise is one of the best ways to protect your joints and preserve movement if you have rheumatoid arthritis. Gentle, regular activity helps reduce pain, stiffness, and fatigue by improving circulation and muscle strength. Movement can also lift mood and support heart health, which is important since people with RA have a higher risk of cardiovascular disease1 2.
Resting too much can actually worsen stiffness and weakness. Research shows that safe, guided exercise is not only possible but recommended for most people with RA. Both aerobic and strengthening exercise have been shown to improve pain and daily function without worsening joint damage when done appropriately3 4.
Effective exercises for rheumatoid arthritis
Not every exercise is right for every person. If a movement causes sharp pain or new symptoms, stop and consult a medical provider.
1. Seated march
Why it helps: Builds leg and hip strength while keeping joints mobile.
How to do it: Sit tall in a sturdy chair. Lift one knee toward your chest, then lower it slowly. Alternate legs at a comfortable pace for 30–60 seconds.
2. Hand squeeze with soft ball
Why it helps: Supports grip strength and hand flexibility.
How to do it: Hold a soft stress ball or rolled towel. Gently squeeze and hold for 3–5 seconds, then relax. Repeat 10 times per hand. Avoid pain or fatigue.
3. Shoulder rolls
Why it helps: Eases upper-body stiffness and supports posture.
How to do it: Sit or stand comfortably. Lift your shoulders up, back, and down in a circular motion. Repeat 10 times, then reverse the direction.
4. Gentle walking or water aerobics
Why it helps: Improves endurance, mood, and joint health.
How to do it: Walk at a steady, easy pace on even ground or in a pool for 10–20 minutes, several times a week. Increase slowly as tolerated. Regular aerobic exercise can help reduce inflammation and fatigue3 4.
Helpful stretches for rheumatoid arthritis
1. Wrist stretch
How it helps: Keeps wrists flexible and reduces tightness.
How to do it: Extend one arm forward, palm down. Use the other hand to gently pull the fingers back toward you until a mild stretch is felt. Hold for 15–20 seconds.
2. Neck side stretch
How it helps: Relieves neck stiffness and tension.
How to do it: Sit tall, shoulders relaxed. Tilt your head toward one shoulder until you feel a stretch on the opposite side. Hold 15 seconds per side.
3. Calf stretch
How it helps: Keeps ankles and lower legs mobile for walking.
How to do it: Stand facing a wall. Step one foot back, keeping the heel on the ground. Lean forward slightly until you feel a stretch in your back calf. Hold 20 seconds, then switch legs.
4. Finger lifts
How it helps: Reduces morning stiffness and supports hand function.
How to do it: Place your hand flat on a table. Gently lift each finger one at a time, hold briefly, and lower it back down.
Did you know?
Sword Health’s digital programs have helped thousands of people with arthritis move more confidently from home. In Sword’s 2023 digital care trial, participants achieved high adherence and satisfaction with no increase in pain or adverse events compared to in-person rehabilitation6. Regular physical activity can also lower fatigue and improve daily function in people with RA3 4.
Exercises to avoid with rheumatoid arthritis
Some movements can irritate inflamed joints, especially during flares. Avoiding high-impact or extreme positions can help prevent pain.
You may want to limit:
Heavy lifting or gripping with inflamed hands
Deep knee bends or squats during flares
High-impact activities like running or jumping
Prolonged gripping of exercise equipment without rest
Instead, focus on low-impact, steady movement. Exercise should feel tolerable, not painful. Gentle consistency is more effective than intensity5.
Clinical insight
The European League Against Rheumatism (EULAR) recommends that people with inflammatory arthritis, including rheumatoid arthritis, follow the same physical activity goals as the general population, adjusted for energy and comfort. This means aiming for moderate activity most days, with exercises that protect joints and build confidence3 4.
World Health Organization. Rheumatoid arthritis. WHO Fact Sheet. 2023.
2
Smolen JS, Landewé RBM, Bergstra SA, et al. EULAR recommendations for the management of rheumatoid arthritis with synthetic and biological DMARDs: 2022 update. Ann Rheum Dis. 2022.
3
England BR, et al. 2022 American College of Rheumatology Guideline for Exercise, Rehabilitation, Diet, and Additional Integrative Interventions for Rheumatoid Arthritis. Arthritis Care & Research. 2022.
4
Rausch Osthoff A-K, Niedermann K, Braun J, et al. 2018 EULAR recommendations for physical activity in people with inflammatory arthritis. Ann Rheum Dis. 2018;77(9):1251–1260.
5
National Institute for Health and Care Excellence (NICE). Rheumatoid arthritis in adults: management (NG100). 2018, updated 2020.
6
Sword Health Internal Study – Comparing Digital to Conventional Physical Therapy for Chronic Shoulder Pain. J Med Internet Res. 2023.
