Low impact activities if you have rheumatoid arthritis


Isometric exercises such as planks can help strengthen joints and muscles

Rheumatoid arthritis is an autoimmune disease that impairs the health and functionality of our joints and muscles. Rheumatoid arthritis often causes pain, stiffness and discomfort in the joints. These symptoms could reduce flexibility movement in the joints.

Along with your lifestyle and diet, exercise is one of the main ways to reduce pain and other symptoms of rheumatoid arthritis. However, incorrect postures or high-impact exercises can make your arthritis worse. In this article, we discuss the different exercises that can help you reduce symptoms without causing harm.

Here are 5 exercises to help reduce the symptoms of rheumatoid arthritis:

While walking

Walking is one of the easiest ways to exercise if you have rheumatoid arthritis. Walking helps improve leg joints and also improves blood circulation. It is also easy to follow and can be followed by almost anyone. This exercise is especially ideal for the elderly.


Yoga is a slow-paced, low-impact workout regimen proven to improve joint and muscle elasticity. Yoga is a slow movement regimen and can be modified as per one’s convenience.


Stretching is another low impact visual exercise and can be done at your convenience. You can indulge in stretching even when you are at work as these can be done while sitting in one place and do not require any equipment.

Swimming and aquagym

Water exercises are a great way to strengthen joints and can also help increase elasticity. These can also help you lose weight effortlessly, as obesity can also make your arthritis worse.

Modified exercises

As the name suggests, these exercises are the money versions of better known exercises such as squats, mountain climbers, etc. These can be practiced by reducing their intensity and impact.


Strength training is another great way to work out if you have arthritis because it’s low intensity and low impact. Strength training is also modifiable, so we advise you to gradually increase the intensity and weight during training.

Manual exercises

As discussed at the beginning, arthritis harms the health of our joints. Exercises like walking, stretching, etc. may not provide enough movement to the joints of your hands. Therefore, incorporating some manual exercises can help you increase your flexibility and reduce pain in the joints of your hands.

Isometric exercises

Isometric exercises refer to exercises performed while maintaining certain positions. Since these exercises require no movement, they have less impact on muscles and joints. Isometric exercises help strengthen joints and muscles.

In conclusion, a gradual increase in the intensity of your training is the best way to establish a training routine if you have rheumatoid arthritis. As stated above, rheumatoid arthritis impairs and reduces the elasticity of the joints, therefore, necessary precautions should be taken. Along with this, we also encourage you to eat a balanced diet rich in protein, calcium, iron, vitamins, etc., so that your body gets the nutrients it needs to maintain healthy joints and muscles.

Disclaimer: This content, including advice, provides generic information only. It does not in any way replace qualified medical advice. Always consult a specialist or your own doctor for more information. NDTV does not claim any responsibility for this information.


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