When you’re dealing with the stiffness and pain of PMR, intense workouts may not be realistic. But gentle, consistent movement can still support weight management, mood and stress levels — and overall health, says Nilanjana Bose, MD, a rheumatologist based in Houston.
Low-impact activities like walking, swimming, cycling, or yoga are often the most appropriate options, according to LeRitz.
“These types of movement can help preserve lean body mass, support metabolism, and contribute to overall well-being,” he says. Twenty to 30 minutes of moderate activity most days can make a difference. The Centers for Disease Control and Prevention (CDC) recommends adults get at least 150 minutes of moderate intensity physical activity a week and two days of strength training activity per week.
Pay attention to your symptoms and pare down activity when pain and stiffness are heightened, Dr. Bose says. “As patients start feeling better, they’re able to exercise more and have more energy,” she says.
The key is consistency, not intensity. You could take up seated stretches, getting on a stationary bike, or doing your favorite hobby like gardening or cooking. “Everybody has things that they prefer. It’s not what you do, it’s that you do something,” Birnbaum says.
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