When your joints are stiff and you hurt all over from rheumatoid arthritis (RA), hitting the gym is probably at the bottom of your to-do list.
But then you hear about a cool new exercise class and consider trying it. New exercise trends may seem adventurous and different, offering a refreshing spin on your typical idea of a workout.
But if you have RA, it’s important to pause for a moment first and think through how a new type of exercise may affect you. “While trying a variety of different options is beneficial, it can be problematic if you change the frequency, duration, and intensity of exercise all at the same time,” says Ryerson Stinson, an occupational therapist and certified hand therapist at the Johns Hopkins Rehabilitation Network in Columbia, Maryland, who frequently works with people who have RA.
A little research before taking part in a new-to-you workout almost always pays off down the road. If a class is known to be very strenuous, you might start with a beginner-level option instead. To make that determination, Stinson suggests that you “give an honest assessment of where you are in that moment.”
Think also about your personality when considering exercise options. For example, if you like socializing when you exercise, then finding a group exercise class may help keep you happy and motivated to stick with it. If the latest fitness fad is a solo endeavor, however, it might not be for you — no matter how amazing it sounds. Similarly, your local gym may offer a new class you’re interested in, but it doesn’t fit with your daily rhythm. If you experience morning stiffness, as some people with RA do, an early class might not be right for you simply due to timing.
If you try a particular class and you don’t like it, or it’s uncomfortable due to RA symptoms, don’t get discouraged. “I advise people to treat exercise as a skill that you’re going to grow and develop versus ‘I just tried exercise and it failed,’” says Stinson.
Check out these seven exercise trends to see which ones are RA-approved.
1. Best: Strength Training
Using free weights, exercise machines, and your own body weight can all be effective ways to strength train, but resistance bands can be especially helpful if RA is affecting your hands or grip strength.
When you have RA, it’s important to keep a few things about strength training in mind:
- Start with light weights that you can lift with perfect form for 8 to 12 repetitions or for 60 seconds, advises the Arthritis Foundation. Once that weight seems easy, go up by 2 to 5 pounds or increase your reps.
- To make your workout more balanced and safer for your joints, opt for compound exercises that work more than one joint, like squats, rows, and presses.
- To protect your shoulder joints, perform shoulder exercises seated or on an incline bench at the gym.
- Try to schedule a session with a physical therapist or personal trainer who can demonstrate proper form.
2. Best: Ballet Barre Workout
“Barre is a low-impact toning routine that resembles the training for a ballerina,” says Los Angeles–based author and media personality Ashley Black, who was diagnosed with juvenile rheumatoid arthritis as a child. It focuses on developing long, lean muscle.
“This workout is generally positive for people with RA because the range of motion can be easily adjusted to fit the limitations of inflamed joints,” she says.
Since most people with RA have alignment issues, using the mirror and the ballet barre can help you keep good form, Black says. The exercises also have the benefit of being performed slowly, so you don’t have to worry about sudden stress on your joints.
3. Best: Spinning
Spinning is a good RA exercise because of its low impact on the body. But the severity of your RA and any other health problems should be taken into account when deciding to try Spinning or any other exercises.
It’s important to listen to your joints and tweak your workout along the way. For instance, if standing on the pedals is painful, sit down and keep on pedaling. Another good idea: Reduce the tension at the start of class, and gradually increase it. You may also want to alter the range your knees go through. “It’s 100 percent worth having some kind of fitting, or having somebody really make sure that you’re on the bike correctly, especially for a Spin bike,” Stinson says.
4. Best: Dance-Based Fitness
Pole dancing, Zumba, belly dancing, Bollywood, and other forms of dance are, like Spinning, another way to get your body moving to music in a group setting. It’s just the combination that many people with RA are looking for to leave behind thoughts of joint pain and stiffness and get swept up in something fun.
You can also modify the moves to your abilities to help keep your joints safe. The Arthritis Foundation suggests you start out dancing slowly at your own pace. Do the dance at half the rate that everyone else is doing it — at least to start, as you get used to the dance movements. Get to class early to meet the instructor and ask for suggested modifications if an area in particular — like your knees, hips, or wrists — is a trouble spot for your RA.
5. Best: Low-Impact High-Intensity Interval Training (HIIT)
It’s great for weight loss, which is good for people with RA, says Black. “However, there’s a huge catch in my endorsement of HIIT — it must be no- or low-impact,” she says. If you have RA, stick to low-impact exercise equipment, like the recumbent bike and the elliptical machine. Swimming also fits the bill.
6. Worst: Plyometrics
Plyometrics, also called jump training, is often used by athletes to improve performance. Picture jumping up on boxes or doing shuttle runs or burpees.
Plyometrics is not a good choice for people with RA because of its high impact on joints, says Stinson. “When you go to something like plyometrics, you just jump right in and start at mid-level or a higher level,” he says.
7. Worst: CrossFit
CrossFit training is an intensive exercise program using many different activities like weight lifting and jumping, according to the American Council on Exercise, but it’s not a very good exercise for RA, Black says. According to Black, these exercises can shorten the muscles, “which is typically the last thing people with RA need.”
The Takeaway
- Regular exercise is important for people with rheumatoid arthritis and can help reduce joint pain and stiffness while strengthening muscles that support joint health.
- Strength training, ballet barre workouts, Spinning, dance-based fitness, and low-impact high-intensity interval training (HIIT) are generally safe and beneficial exercise options for people with RA when done with proper modifications.
- High-impact exercises are not recommended for people with RA because they can put excessive stress on already inflamed joints.
- Before starting any new exercise program, consider working with a physical therapist or personal trainer who can help you learn proper form and make modifications to protect your joints.
Additional reporting by Erica Patino.
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