By: Dr. Manuel Ester, PhD Kinesiology

Manuel is a physical activity specialist with expertise in physical activity for chronic conditions, focusing on helping people create lasting physical activity habits. At the University of Calgary, he works closely with individuals with RA, rheumatologists, and others to improve physical activity support in rheumatology care. Manuel is passionate about the transformative power of movement for all individuals with chronic conditions, which is why he dedicates his time to projects that empower individuals through moving more.   

If you’re expecting another blog rambling on about the health benefits of physical activity and telling you to do all kinds of strength training and cardio, you’ve come to the wrong place. If it were that easy to just be physically active every day while living with Rheumatoid Arthritis (RA) or other forms of inflammatory arthritis, you wouldn’t be here, and I’d be out of a job.

Instead of repeating the same old, let’s talk about some of the many things that can get in the way of physical activity, as well as 3 simple, practical tips for making movement part of your self-care habits!

Spoiler: if you’re short on time, skip down to the bottom and take 1 or more of these tips with you “to-go”.

Moving more while living with RA isn’t easy. You might catch yourself thinking

“I am worried that physical activity will damage my joints. Is it safe? How do I know what I can and can’t do?”

Physical activity is safe for you, and there are minimal risks to making your arthritis worse from moving more. Where you choose to start depends on how you feel, what you’ve done before, and what you want to get out of moving more. Start slow and progress slowly; always listen to your body for feedback. You’ll quickly become your own best coach! 

Note: If you’re having a bad flare, try some gentle movement and be kind to yourself if you can’t do your usual activities.

Remember that all movement counts, even just standing up every 10 minutes while watching your favorite show, doing some light housework, or going for a quick walk around the block at lunch. If the topic of physical activity never comes up with your healthcare team and ask them for help!

“I’m constantly tired and never know when I might flare. I don’t have the energy to be physically active. Plus, won’t moving more just make me more tired?”

Unpredictable flares and lack of energy are two of the most common challenges that individuals with rheumatoid arthritis face to moving more. You’re not alone. The good thing is that, contrary to popular belief, moving more won’t make you more tired. In fact, it’ll give you more energy. Physical activity is one of the most effective ways to overcome fatigue and it works better than many medications available today. 

Still, getting up and going when you’re tired can be a real battle. Pace yourself, matching the type of movement you do with how you feel each day. Low on energy? Do some gentle stretching in a chair or go for a short walk. Feeling good? Get out to your local park for a longer walk or join a friend for a group movement class.

“Managing my RA is a lot of work. I have no time to be active, and gyms are just too expensive!”

It’s true, finding time for movement in a daily schedule full of appointments, family responsibilities, work, and other priorities is difficult. It helps to keep it simple and plan ahead. Why not sprinkle in a quick 5-minute “dance party” while waiting for dinner to finish cooking, or a 15-minute walk with your neighbor in the morning? Commit to moving more by writing it down in your weekly schedule and telling a friend about your plans. 

When it comes to cost, you don’t need an expensive gym membership (if you want to check out a gym at a more affordable price: look for a local recreation centre) or fancy equipment, there are so many free options. Pull up a free stretching routine on YouTube or put on some music and challenge your partner to a snow shoveling party!

We acknowledge that individuals with RA may have additional health considerations that can impact your ability to be physically active. For this reason, we always encourage you to start small, always remembering to be kind and patient with yourself. Talking with your doctor about physical activity and working with a qualified exercise professional where possible will ensure you find the best physical activity routine that is both safe and beneficial for you.

Where do I start? Here are 3 practical tips to move more

1. Make it yours: find your WHY

Find your why: Why do you want to move more? What’s important to you?
Everyone can have a different why, for example:

  • Manage fatigue and other symptoms
  • Get back to your favorite activities with family and friends: garden, walk, play with kids
  • Get outside in nature
  • Stay independent in daily life

Once you have your personal WHY, write it down and set a few simple goals. Don’t forget to look back regularly and celebrate progress!

2. Make it social: build your movement TEAM

Take advantage of the support you have around you. Your team can help you stay accountable, give you personalized tips, and make physical activity way more fun! You could:

  • Tell a friend about how you’re planning to move more this week
  • Plan active get togethers with family and friends
  • Try out a group activity in your community
  • Make a personalized plan with advice from an exercise specialist (keep an eye out for the following “top notch” qualifications: kinesiologist, clinical exercise physiologist, physiotherapist)

3. Make it FUN

If you can find ways to enjoy your movement, you are 100 times more likely to keep doing it! Stick to your favorite activities or try something new to keep things interesting. Your favorites might be the ones where you don’t think about “physical activity” at all: play your favorite sport or walk and talk with friends. 

That’s it – now it’s your turn! Think about your WHY, build your movement TEAM, and have FUN! Let’s get moving!

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