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The recommendation to get regular exercise if you have rheumatoid arthritis (RA) is backed up by plenty of scientific research. Experts say there are at least 4 ways exercise may help ease the signs and symptoms of RA.

References

• 1.Tan Q, Li Y, Guo Y. Exercise Training Improves Functions of Endothelial Progenitor Cells in Patients with Metabolic Syndrome. Exercício Físico Melhora as Funções das Células Progenitoras Endoteliais em Pacientes com Síndrome Metabólica. Arq Bras Cardiol. 2021;117(1):108-117. doi:10.36660/abc.20200028
• 2.Kasapis C, Thompson PD. The effects of physical activity on serum C-reactive protein and inflammatory markers: a systematic review. J Am Coll Cardiol. 2005;45(10):1563-1569. doi: 10.1016/j.jacc.2004.12.077
• 3.Campbell PT, Campbell KL, Wener MH, et al. A yearlong exercise intervention decreases CRP among obese postmenopausal women. Med Sci Sports Exerc. 2009;41(8):1533-1539. doi: 10.1249/MSS.0b013e31819c7feb
• 4.Chen Z, Li B, Zhan RZ, Rao L, Bursac N. Exercise mimetics and JAK inhibition attenuate IFN-γ-induced wasting in engineered human skeletal muscle. Sci Adv. 2021;7(4):eabd9502. Published 2021 Jan 22. doi:10.1126/sciadv.abd9502
• 5.Ding Y, Xu X. Effects of regular exercise on inflammasome activation-related inflammatory cytokine levels in older adults: a systematic review and meta-analysis [published online ahead of print, 2021 Jun 12]. J Sports Sci. 2021;1-15. doi: 10.1080/02640414.2021.1932279
• 6.Park YM, Myers M, Vieira-Potter VJ. Adipose tissue inflammation and metabolic dysfunction: role of exercise. Mo Med. 2014;111(1):65-72. PMID: 24645302
• 7.Farrow M, Biglands J, Tanner S, et al. Muscle deterioration due to rheumatoid arthritis: assessment by quantitative MRI and strength testing. Rheumatology (Oxford). 2021;60(3):1216-1225. doi:10.1093/rheumatology/keaa364
• 8.Masuko K. Rheumatoid cachexia revisited: a metabolic co-morbidity in rheumatoid arthritis. Front Nutr. 2014;1:20. Published 2014 Nov 24. doi: 10.3389/fnut.2014.00020
• 9.How much physical activity do adults need? Centers for Disease Control and Prevention. Last reviewed October 7, 2020. Accessed October 4, 2021. https://www.cdc.gov/physicalactivity/basics/adults/index.htm
• 10.Avina-Zubieta JA, Thomas J, Sadatsafavi M, Lehman AJ, Lacaille D. Risk of incident cardiovascular events in patients with rheumatoid arthritis: a meta-analysis of observational studies. Ann Rheum Dis. 2012;71(9):1524-1529. doi:10.1136/annrheumdis-2011-200726
• 11.Shimojo G, Joseph B, Shah R, Consolim-Colombo FM, De Angelis K, Ulloa L. Exercise activates vagal induction of dopamine and attenuates systemic inflammation. Brain Behav Immun. 2019;75:181-191. doi: 10.1016/j.bbi.2018.10.005
• 12.Felger JC, Lotrich FE. Inflammatory cytokines in depression: neurobiological mechanisms and therapeutic implications. Neuroscience. 2013;246:199-229. doi: 10.1016/j.neuroscience.2013.04.060
• 13.Fakra E, Marotte H. Rheumatoid arthritis and depression [published online ahead of print, 2021 Apr 28]. Joint Bone Spine. 2021;88(5):105200. doi: 10.1016/j.jbspin.2021.105200
• 14.Gautam S, Tolahunase M, Kumar U, Dada R. Impact of yoga based mind-body intervention on systemic inflammatory markers and co-morbid depression in active Rheumatoid arthritis patients: A randomized controlled trial. Restor Neurol Neurosci. 2019;37(1):41-59. doi: 10.3233/RNN-180875
• 15.Brady SM, Fenton SAM, Metsios GS, Bosworth A, Duda JL, Kitas GD, Veldhuijzen van Zanten JJCS. Different types of physical activity are positively associated with indicators of mental health and psychological wellbeing in rheumatoid arthritis during COVID-19. Rheumatol Int. 2021 Feb;41(2):335-344. doi: 10.1007/s00296-020-04751-w
• 16.Rongen-van Dartel SA, Repping-Wuts H, Flendrie M, Bleijenberg G, Metsios GS, van den Hout WB, van den Ende CH, Neuberger G, Reid A, van Riel PL, Fransen J. Effect of Aerobic Exercise Training on Fatigue in Rheumatoid Arthritis: A Meta-Analysis. Arthritis Care Res (Hoboken). 2015 Aug;67(8):1054-62. doi: 10.1002/acr.22561
• 17.Zielinski MR, Systrom DM, Rose NR. Fatigue, Sleep, and Autoimmune and Related Disorders. Front Immunol. 2019;10:1827. Published 2019 Aug 6. doi: 10.3389/fimmu.2019.01827

These 5 quadriceps exercises help build strength and encourage healing after knee replacement. The exercises will get progressively more difficult as your quad tendon heals and pain diminishes.

Experts say that if you have aches and pains caused by hip osteoarthritis, one of the best treatment options is exercise. Research suggests that building muscles can ease your symptoms and won’t cause your hip to deteriorate faster.

References

• 1.Krauß I, Steinhilber B, Haupt G, Miller R, Martus P, Janßen P. Exercise therapy in hip osteoarthritis--a randomized controlled trial. Dtsch Arztebl Int. 2014;111(35-36):592–599. doi:10.3238/arztebl.2014.0592
• 2.Fransen M, McConnell S, Hernandez-Molina G, Reichenbach S. Exercise for osteoarthritis of the hip. Cochrane Database Syst Rev. 2014 Apr 22;(4):CD007912. doi: 10.1002/14651858.CD007912.pub2
• 3.Kraus VB, Sprow K, Powell KE, Buchner D, Bloodgood B, Piercy K, George SM, Kraus WE. Effects of Physical Activity in Knee and Hip Osteoarthritis: A Systematic Umbrella Review. Med Sci Sports Exerc. 2019 Jun;51(6):1324-1339. doi: 10.1249/MSS.0000000000001944
• 4.Wellsandt E, Golightly Y. Exercise in the management of knee and hip osteoarthritis. Curr Opin Rheumatol. 2018 Mar;30(2):151-159. doi: 10.1097/BOR.0000000000000478
• 5.Dore D, Winzenberg T, Ding C, et al. The association between objectively measured physical activity and knee structural change using MRI. Ann Rheum Dis. 2013;72(7):1170–5. As cited in Kraus VB, Sprow K, Powell KE, Buchner D, Bloodgood B, Piercy K, George SM, Kraus WE. Effects of Physical Activity in Knee and Hip Osteoarthritis: A Systematic Umbrella Review. Med Sci Sports Exerc. 2019 Jun;51(6):1324-1339. doi: 10.1249/MSS.0000000000001944

Read about the advantages of walking and suggestions for getting started on a walking exercise program.

References

• 1.Barbour KE, Helmick CG, Theis KA, Murphy LB, Hootman JM, Brady TJ, Cheng YJ. Prevalence of doctor-diagnosed arthritis and arthritis-attributable activity limitation-United States, 2010-2012. Morb Mortal Wkly Rep. 2013; 62(44): 869–873.

Learn how physical therapy can help maintain mobility and strengthen joints affected by arthritis.

Yoga is often recommended to relieve arthritis pain. There are many types of yoga classes available, and choosing which class to go to can be confusing. Learn about the different types of yoga and which is best suited for you.

References

• 1.Kolasinski SL, Garfinkel M, Tsai AG, Matz W, Van Dyke A, Schumacher HR.Iyengar yoga for treating symptoms of osteoarthritis of the knees: a pilot study. J Altern Complement Med. 2005 Aug;11(4):689-93. doi: 10.1089/acm.2005.11.689. PubMed PMID: 16131293.
• 2.Evans S, Moieni M, Lung K, Tsao J, Sternlieb B, Taylor M, Zeltzer L. Impact of iyengar yoga on quality of life in young women with rheumatoid arthritis. Clin J Pain. 2013 Nov;29(11):988-97. doi: 10.1097/AJP.0b013e31827da381. PubMed PMID: 23370082; PubMed Central PMCID: PMC3644391.
• 3.Deepeshwar S, Tanwar M, Kavuri V, Budhi RB. Effect of Yoga Based Lifestyle Intervention on Patients With Knee Osteoarthritis: A Randomized Controlled Trial. Front Psychiatry. 2018;9:180. Published 2018 May 8. doi:10.3389/fpsyt.2018.00180

Bikram yoga (also called hot yoga) can help to ease your chronic arthritis symptoms and increase your flexibility.

References

• 1.Hunter SD, Laosiripisan J, Elmenshawy A, Tanaka H. Effects of yoga interventions practised in heated and thermoneutral conditions on endothelium-dependent vasodilatation: The Bikram yoga heart study. Exp Physiol. 2018
• 2.Hunter SD, Dhindsa MS, Cunningham E, et al. Impact of Hot Yoga on Arterial Stiffness and Quality of Life in Normal and Overweight/Obese Adults. J Phys Act Health. 2016;13(12):1360-1363.
• 3.Renjith AS, Marwaha V, Aggarwal N, Koshy V, Singal VK, Kumar KVSH. Prevalence of left ventricular dysfunction in rheumatoid arthritis. J Family Med Prim Care. 2017;6(3):622-626.
• 4.Castaneda S, Gonzalez-juanatey C, Gonzalez-gay MA. Inflammatory Arthritis and Heart Disease. Curr Pharm Des. 2018.

These low-impact exercise suggestions can help you stay active despite the pain and symptoms of fibromyalgia.

If you have moderate to severe arthritis, use these tips to help you make the most of your yoga practice.

Keeping an arthritic shoulder immobile can increase pain. Incorporating shoulder stretches, like the towel stretch, crossover stretch, and overhead stretch can help to keep blood flowing, build up the shoulder muscles, and maintain the shoulder's range of motion.