Staying Active with Inflammatory Arthritis: My Guide for NRAS
NRAS asked me to write a guide for people living with inflammatory arthritis, including rheumatoid arthritis, who want to get active but aren't sure how to start safely. It's something I'm passionate about, because exercise changed my life after years of struggling with JIA.
Check in with your body as you go
One of the most useful habits I share is doing quick body scans during a workout, a few times per session. If something feels harsh, you adjust there and then, whether that's slowing down, lowering the resistance, doing fewer reps or resting longer. It turns exercise into something you're in control of, rather than something to fear.
Medication and exercise work best together
For many of us, the right medication is what makes exercise possible in the first place, by bringing pain and inflammation down. Strength training then builds on that foundation. In my own experience, combining the two has meant far fewer flare-ups.
Build confidence step by step
You don't need a gym to start. Resistance bands at home are a safe, effective way to learn the movements. When you're ready for the gym, bring a friend and start on machines, as they guide your movement and feel far less daunting than free weights.
Celebrate the small wins
Showing up for five minutes, trying a new machine, adding a little resistance: when you live with arthritis, these are genuine achievements. Breaking big goals into small ones is what keeps you going.
If you'd like a structured way to start at home, take a look at my band programmes, or find out about 1-1 online coaching.
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