Staying Strong and Mobile: Tips for Older Adults with Rheumatoid Arthritis
Rheumatoid arthritis (RA) can make everyday movements challenging, especially as we age. But recent guidelines from the American College of Rheumatology highlight something empowering: exercise and physical therapy aren’t just safe—they’re essential for maintaining mobility, strength, and overall quality of life.
Why Movement Matters
Regular physical activity can help older adults with RA:
Reduce joint pain and stiffness
Improve flexibility and balance
Maintain muscle strength, which supports joints
Boost energy and mood
Exercise isn’t just about doing more—it’s about moving smartly and safely, tailored to your abilities and symptoms.
Recommended Types of Exercise
The guidelines suggest a combination of activities:
Aerobic Exercise
Gentle walking, cycling, or swimming
Aim for moderate intensity, where you can talk but not sing while moving
Strength Training
Light resistance bands or bodyweight exercises
Focus on major muscle groups to support joints and improve stability
Flexibility & Stretching
Daily stretching helps reduce stiffness
Incorporate gentle yoga or seated stretches
Balance and Coordination
Tai chi, heel-to-toe walking, or standing on one foot
Can help prevent falls, a common concern in older adults
Working with a Physical Therapist
A physical therapist can create a personalized program based on your symptoms, strength, and joint health. They’ll teach proper techniques, monitor progress, and adjust exercises to prevent injury.
Tips for Staying Motivated
Start small—just 5–10 minutes a day can help
Track your progress to see improvements over time
Exercise with friends or in a class for social connection
Listen to your body and rest when needed
Bottom line: Even with rheumatoid arthritis, staying active is possible and highly beneficial. With guidance from physical therapy and regular movement, older adults can maintain independence, reduce pain, and enjoy a better quality of life.
Reference:
Beverley, K., et al. (2022). 2022 American College of Rheumatology Guideline for Exercise, Rehabilitation, Diet, and Additional Integrative Interventions for Rheumatoid Arthritis. Arthritis Care & Research, 74(11), 1787–1806. https://doi.org/10.1002/acr.25117