Benefits of Movement for Rheumatoid Arthritis
Physical activity and general movement is highly recommended for those living with Rheumatoid Arthritis. While it may seem like the last thing you feel like doing when experiencing pain, research has shown physical activity can alleviate symptoms and improve daily functionality. Below are a few realistic, winter-friendly ways to keep your body moving — without overdoing it.
1. Start with a Warm-up Routine
Before you tackle chores or exercise, try a short warm-up (2-5 minutes) to ease into motion:
- Shoulder rolls
- Wrist circles
- Ankle circles
- Slow seated marches
- Gentle hand stretches
2. Walking Doesn’t Have to be Outside
The brisk winter air can sometimes make joints feel more stiff, but there’s no reason to let that take away from your daily step count. Walk laps inside your home, use a treadmill, or take a break to walk around a local mall or indoor spacious area. A few “walk breaks” throughout the day can really add up and get you moving.
3. Combine Heat and Movement
Warmth can help loosen joints, which may make movement feel more comfortable. Try using a warm compress on hands/knees before activity, using a heating pad as directed for a short period, or a warm towel after a shower. Adding in gentle motion while your body is warm will make it easier to move.
4. Explore Low-Impact Strength
Building strength can help support joints over time, but doesn’t have to mean lifting heavy weights. To continue to build strength, utilize tools like resistance bands, light hand weights, chair-based strength routines, or water-based movement (if accessible). Take the movements steady and controlled, as your goal is consistency, not intensity.
5. Yoga
Yoga is known for its many benefits – from mental clarity to increased flexibility and everything in between. It’s no surprise this ancient practice is consistently recommended for nearly everyone as a beneficial form of mental and physical exercise. If you’re just starting out or working to ease into your practice, look for beginner or gentle routines that emphasize:
- Range of motion
- Balance
- Flexibility
6. Do Hands-First Mobility
Especially on cold mornings, taking a moment to take the brunt of winter stiffness for your hands can be incredibly beneficial. Try soft stress ball squeezes, lifting one finger at a time, or a warm water soak, then gentle stretches. For these movements, even 60 seconds can make a huge difference.
7. Keep Your Movement Plan Flexible
Living with Rheumatoid Arthritis means that your symptoms can fluctuate from day-to-day. On tougher days, a win might look like:
- 3 minutes of stretching
- A short walk to the mailbox
- Gentle mobility while seated
Every RA journey is different and progress doesn’t have to be all-or-nothing.
Treatment at IVX Health
If speciality infusion and injection biologics are a part of your chronic illness treatment plan, then consider choosing IVX Health for your ongoing care needs. IVX Health makes it possible to receive your therapy in a comfortable, convenient, and private environment.
With a private suite for every patient, you can watch your favorite streaming show or movie on the big screen TV in each room, use a laptop or other mobile device to surf the web, or simply hang out with family and friends. We always have chairs for guests, and each center has a family room that is spacious and private if you need to bring your kids to your treatment. We also offer flexible appointment scheduling – including evenings and Saturdays – at any of our convenient locations.
At IVX Health, we truly are invested in helping you live your best life. If you’re ready to experience a new kind of infusion clinic, click here to learn how to move your infusion or injection therapy to IVX Health.
