Tai Chi can also improve your overall physical and mental health. If you have problems with balancing or are at risk of falling, Tai Chi can be a great exercise to improve your balance as well.

In general, don't practice Tai Chi longer than the amount of time you can walk comfortably, advised Paul Lam, MBBS , a family physician and director of the Tai Chi for Health Institute in Australia. Who it's good for: Anyone, as long as you know your limits.

Stronger muscles help you perform daily activities. But it might be difficult to know what is safe and best for your joints. You can start by doing bicep curls with light hand weights, no more than two to five pounds, and build your endurance over time by adding weight and sets.

You can also do this exercise in the water—hold foam dumbbells in each hand, pull down, and let the weights slowly float up to work your arms, shoulders, chest, and back. Who it's good for: Anyone with feet or ankle problems. Whether you're riding outdoors or using an exercise bike, cycling avoids the pounding of high-impact aerobic activities but still packs great cardiovascular benefits.

It also strengthens the quads. You can start by cycling for 10 minutes at a time at 10 miles per hour, or faster. Try to work your way up to 75 minutes each week to get some vigorous intensity but low-impact exercise in.

You can try cycling on an upright or recumbent bike, whichever is more comfortable for you. Who it's good for: People with pain in their fingers and hands. Spread your fingers as wide as they can go, then make a fist.

Repeat that stretching and squeezing motion. If you're in the water, open and close your hands underwater, or try squeezing a foam ball.

Let it absorb the water before squeezing it out again. Who it's good for: People with RA who want to complete high-intensity exercise without hurting their joints. What makes Zumba—the Latin-inspired dance fitness class—different from high-impact aerobics classes?

It burns calories without jarring your joints. If you are just starting out, ease into Zumba. You will be using all your muscles, so beginners are at risk of over-using them. Taking twice-weekly classes will help you learn the choreography.

Who it's good for: Anyone desiring better balance, improved posture, a stronger core. When standing tall or sitting up straight in a chair, imagine a spring is lifting you from above, suggested exercise physiologist Tess Sibug-Franklin , a Health Coach, Educator, and Health Screener at Interactive Health, Inc.

in Michigan. Close your eyes and take deep, relaxed breaths in through your nose and out from your mouth. Place your hands on your stomach and focus on moving your diaphragm in and out with each breath.

Concentrate on strengthening the core muscles of your abdomen to maintain your balance and posture. Who it's good for: People who have good balance and exercise endurance.

Do not try riding an elliptical machine if you are an exercise novice. This exercise is ideal for people in good cardiovascular condition who want a higher-intensity, no-impact challenge.

Start at a constant ramp height and constant resistance, and make adjustments as you get stronger. Alternatively, choose a pre-set cross-training program. Adding arm movements will increase the cardiovascular benefit. Who it's good for: People who enjoy recreational exercise. Gardening burns calories and can help to ease depression symptoms that can be associated with RA.

But you need to pace yourself. If you've got RA in your wrists, digging for hours at a time may cause a flare-up.

Who it's good for: People with RA who are interested in a more challenging core workout who don't have serious wrist or ankle issues. With suspension training, you leverage your own body weight from straps hanging from an anchor point.

Place your feet in the stirrups and hold your body up with your hands or resting flat on your forearms. Holding a plank position works muscles in the abdomen, back, and shoulders. Work up to a second hold with a second rest between reps.

Who it's good for: People with weak hip muscles. Face the kitchen sink and hold on. Alternate bringing each knee up like you're marching in place. This will work muscles in the front of your hips.

Keep your toes facing forward. Raise a leg out to the side and back to work the outer thighs and glutes. Alternate legs. Face forward. Extend a leg out behind you until it's a few inches off the ground.

Hold and lower it slowly, then switch legs. This works your butt and lower back. You should do these exercises around the kitchen sink because it is something sturdy to hold onto in case you lose your balance, Hlad said. Exercising with rheumatoid arthritis may come with challenges.

It isn't easy to exercise when you are experiencing joint pain but physical activity can help improve your symptoms, strengthen your muscles, and improve the mobility of your joints. Remember to start slowly and build your way up to your goal.

People with rheumatoid arthritis may have different symptoms and varying fitness levels so start where you are comfortable and work your way up. Centers for Disease Control and Prevention. Rheumatoid arthritis RA. Physical activity for arthritis.

Arthritis Foundation. Yoga benefits for arthritis. Ye X, Chen Z, Shen Z, Chen G, Xu X. Yoga for treating rheumatoid arthritis: a systematic review and meta-analysis. Front Med. Building a walking workout.

Yentür SB, Ataş N, Öztürk MA, Oskay D. Comparison of the effectiveness of pilates exercises, aerobic exercises, and pilates with aerobic exercises in patients with rheumatoid arthritis. Ir J Med Sci. How to learn Tai Chi to help your arthritis and overall health. Soga M, Gaston KJ, Yamaura Y.

Gardening is beneficial for health: A meta-analysis. Prev Med Rep. Use limited data to select advertising. Create profiles for personalised advertising.

Talk to your health care provider about how to know when pain is a sign of something more serious. If you have rheumatoid arthritis, ask your provider if you should exercise during flares. You might work through your joint flares by doing only range-of-motion exercises. Or you might exercise in water.

Even during a flare, it's good to keep your body moving. Check with your care provider about exercise programs in your area for people with arthritis. Some hospitals, clinics and health clubs offer special programs.

The Arthritis Foundation offers exercise programs around the United States for people with arthritis. Contact your local branch for more information. There is a problem with information submitted for this request.

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Request Appointment. Exercise helps ease arthritis pain and stiffness. Products and services. Exercise helps ease arthritis pain and stiffness When starting an arthritis exercise program, know what to do and how much to do for best results. By Mayo Clinic Staff.

Thank you for subscribing! Sorry something went wrong with your subscription Please, try again in a couple of minutes Retry. Show references Exercise and arthritis.

American College of Rheumatology. Accessed Oct. Physical Activity Guidelines for Americans. Department of Health and Human Services. Benefits of exercise for osteoarthritis.

Arthritis Foundation. Physical activity for arthritis. Centers for Disease Control and Prevention. Managing arthritis pain with exercise. American Academy of Orthopaedic Surgeons. Products and Services Bath Safety and Mobility Products A Book: Mayo Clinic on Healthy Aging A Book: Mayo Clinic Guide to Arthritis.

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Have a wall or object within reach and have someone nearby, if possible. Talk to your doctor or physical therapist before starting any new exercise routine. They can help you develop a plan that best accommodates your individual needs, which may include modifications.

Take a rest or break when needed. Avoid exercises that aggravate your symptoms or cause you discomfort, swelling, or redness in your joints. Stop if you experience sharp, intense pain. You may find your symptoms are more pronounced during certain types of weather or times of the day.

Take this into consideration when planning your sessions. Begin each session with a warmup and follow with a cooldown. This allows you to gradually ease your way in and out of activity. Slowly increase the duration and intensity of your exercise routine as you progress.

To enhance your exercise program, you may find it beneficial to work with a fitness professional. They can personalize your training to suit your unique needs and goals. A trainer can give you guidance, feedback, and modification options. A fitness pro can also help you to stay motivated and hold you accountable for your growth and success.

Take charge of your health to manage your arthritis symptoms and know that success, improvements, and healing are possible.

Do these exercises regularly to see the best results. Listen to your body and do what feels most appropriate on any given day. Stay well-hydrated and follow a healthy diet with plenty of fresh fruits and vegetables.

Include anti-inflammatory herbs and drink plenty of water. Stay consistent and enjoy the benefits of your dedication and hard work.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Treatments for arthritis include over-the-counter and prescription medications, but natural and lifestyle remedies also play a key role. Find out more….

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How Well Do You Sleep? Health Conditions Discover Plan Connect. Medically reviewed by Gregory Minnis, DPT , Physical Therapy — By Emily Cronkleton on December 19, Guidelines General exercises Shoulders Fingers Hands Hips For seniors Cautions When to see a pro Takeaway Share on Pinterest.

General exercises. Share on Pinterest. To do it: From tabletop position, sink your hips toward your heels. Gently place your forehead on the floor. Reach your arms out in front or rest them next to your body. Hold this position for up to 3 minutes. Was this helpful?

To do it: Stand or sit with your spine straight. Keep your chin level as you gently turn your head to gaze over your right shoulder. Engage your neck muscles, and hold this position for 5 seconds. Gently release back to the starting position. Then do the opposite side.

Do each side 5 times. Shoulder exercises. To do it: From tabletop position, press into your hands as raise your hips toward the ceiling. Align your head with the insides of your upper arms or tuck your chin into your chest.

Keep your heels slightly lifted, bend your knees slightly, and elongate your spine. Hold this position for up to 1 minute.

To do it: Stand in a doorway with your right arm bent at a right angle. Position your fingers to point up toward the ceiling with your palm facing forward. Press the back of your wrist into the doorframe for 5 seconds. Using the other side, press your palm into the doorframe for 5 seconds.

Do the opposite side. Do 2 to 3 sets of 8 to 12 repetitions. Finger exercises. To do it: Hold out your left hand with your fingers straight and close together. Bend the end and middle joints of your fingers while keeping your knuckles straight. Press the tips of your fingers into the pads of your fingers or hand for 5 seconds.

Slowly release to bring your fingers back to the starting position. Then do the opposite hand. Do 3 to 5 repetitions. To do it: Hold out your left hand. Gently press your thumb into your palm, holding this position for 3 to 5 seconds. Release your thumb back to its original position.

Bend your index finger to press into your palm, holding this position for 3 to 5 seconds. Straighten your finger back to its original position.

It should include all the major muscles in the body. Strength training: How-to video collection. Exercises that raise heart rate, known as aerobic exercises, help with overall fitness.

They can improve heart and lung health, help control weight, and increase energy. Examples of aerobic exercises that are easy on joints include walking, bicycling, swimming and water aerobics. Try to work up to minutes of somewhat hard aerobic exercise every week. You can exercise 10 minutes at a time if that's easier on your joints.

It's best to do moderate aerobic activity most days of the week. But even a couple of days a week can help. Exercise at a rate at which breathing is harder than usual while still being able to talk.

Any movement, no matter how small, can help. Daily activities such as mowing the lawn, raking leaves and walking the dog count. Exercises that focus on how the body moves, such as gentle forms of yoga or tai chi, also can help. They can improve balance and posture, prevent falls, and ease tenseness.

If you're in an exercise class, tell your teacher about your arthritis. Listen to your body. Don't do anything that causes pain. If you haven't exercised in a while, start slowly. Don't push yourself too hard — that can overwork muscles and make joint pain worse.

Don't push too hard. Build up slowly. Add more and harder exercise as you get stronger. You might feel some pain and stiffness after exercise if you haven't been active for a while.

In general, if pain lasts more than two hours after exercise, you might be pushing too hard. You might need to exercise less often or for less time. Talk to your health care provider about how to know when pain is a sign of something more serious. If you have rheumatoid arthritis, ask your provider if you should exercise during flares.

You might work through your joint flares by doing only range-of-motion exercises. Or you might exercise in water. Even during a flare, it's good to keep your body moving. Check with your care provider about exercise programs in your area for people with arthritis.

Some hospitals, clinics and health clubs offer special programs. The Arthritis Foundation offers exercise programs around the United States for people with arthritis.

Contact your local branch for more information. There is a problem with information submitted for this request. Sign up for free and stay up to date on research advancements, health tips, current health topics, and expertise on managing health.

Click here for an email preview. Error Email field is required. Error Include a valid email address. To provide you with the most relevant and helpful information, and understand which information is beneficial, we may combine your email and website usage information with other information we have about you.

If you are a Mayo Clinic patient, this could include protected health information. If we combine this information with your protected health information, we will treat all of that information as protected health information and will only use or disclose that information as set forth in our notice of privacy practices.

You may opt-out of email communications at any time by clicking on the unsubscribe link in the e-mail. You'll soon start receiving the latest Mayo Clinic health information you requested in your inbox.

Mayo Clinic does not endorse companies or products. Advertising revenue supports our not-for-profit mission. Check out these best-sellers and special offers on books and newsletters from Mayo Clinic Press. This content does not have an English version. This content does not have an Arabic version.

Appointments at Mayo Clinic Mayo Clinic offers appointments in Arizona, Florida and Minnesota and at Mayo Clinic Health System locations. Request Appointment. Exercise helps ease arthritis pain and stiffness.

Products and services. Exercise helps ease arthritis pain and stiffness When starting an arthritis exercise program, know what to do and how much to do for best results. By Mayo Clinic Staff.

Thank you for subscribing! Sorry something went wrong with your subscription Please, try again in a couple of minutes Retry. Show references Exercise and arthritis. American College of Rheumatology. Accessed Oct. Physical Activity Guidelines for Americans. Department of Health and Human Services.

Benefits of exercise for osteoarthritis. Arthritis Foundation. Physical activity for arthritis. Centers for Disease Control and Prevention. Managing arthritis pain with exercise.

American Academy of Orthopaedic Surgeons. Products and Services Bath Safety and Mobility Products A Book: Mayo Clinic on Healthy Aging A Book: Mayo Clinic Guide to Arthritis.

See also 5 signs a psoriasis support group is right for you 6 ways to manage itchy skin when you have psoriasis Arthritis Arthritis pain: Do's and don'ts Arthritis rehabilitation Arthroscopy Bone marrow aspirate concentrate injection Brucellosis Can psoriasis make it hard to sleep?

Chronic pain: Medication decisions Crohn's Crisis Crohn's disease Crohn's disease and the gut microbiome What is Crohn's disease?