A Beginner Exercise Plan for Rheumatoid Arthritis: My Guide for NRAS, Part 2
In the second part of my guide for NRAS, I put together a beginner exercise plan for people with inflammatory arthritis, including rheumatoid arthritis. If part 1 was about the mindset of getting started, this is the how.
A gentle two-week plan
The plan is designed to ease your joints back into movement without overloading them. The first week focuses on warming up, joint mobility, stretching and balance, helping to loosen stiff joints and build familiarity. The second week introduces light strength work with bands or light weights, alongside low-impact cardio like swimming or cycling, building up gradually over the days.
Modifications that protect your joints
This is the part I'm most passionate about. Regressions let you start at a level that suits
you, for example beginning with push-ups against a wall, then progressing to your knees, and eventually a full push-up. For sore wrists or ankles, straps that attach to your forearms or just above the ankle mean you can still do chest presses, shoulder presses and leg exercises without loading painful joints. These are adaptations I've used myself for years, and now use with my clients.
Don't skip the warm-up or cool-down
A few minutes of dynamic movement before you start helps prepare your joints, and holding gentle stretches afterwards can reduce soreness the next day.
Want a plan built around you?
Every body with arthritis is different, which is why I build programmes around each person's limitations and, just as importantly, their potential. Take a look at my band programmes for a structured start at home, or find out about 1-1 online coaching.
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