Movement is medicine — especially for people living with arthritis. Research consistently shows that the right kind of physical activity can reduce pain, improve flexibility, strengthen joints, and boost mental health. But with so much conflicting information online, it’s hard to know where to start or who to trust.
Below is a collection of evidence-based exercise resources developed by trusted arthritis and rheumatology organizations worldwide. Each offers reliable, patient-focused programs, videos, and guides that help you move safely and confidently at any stage of arthritis.
The American College of Rheumatology’s 2022 Integrative RA Treatment Guideline strongly recommends regular exercise as a key part of rheumatoid arthritis management—alongside medication, not instead of it. The guideline recognizes that movement helps reduce pain, fatigue, and inflammation, while improving strength, mobility, and quality of life. Exercise should be individualized based on each person’s symptoms, disease activity, and physical ability. Collaboration with physical and occupational therapists is encouraged to ensure exercises are safe and sustainable, especially during flares or joint damage. I was a patient partner in the creation of these guidelines.
Key points:
- Exercise is strongly recommended for all people with RA.
- Any type—strength, aerobic, aquatic, or mind-body (like yoga or tai chi)—can be beneficial.
- Rehabilitation therapies (PT/OT) support pain relief, function, and daily independence.
- Exercise plans should be tailored and adjusted through shared decision-making.
In short, the ACR confirms that movement is medicine for RA—what matters most is consistency and personalization, not perfection.
Disclosure: Since 2018, I’ve been an active volunteer on the Arthritis Research Canada Patient Advisory Board, serving as a patient partner in research and resource development. My insights reflect my direct experience with their team and the meaningful impact their work has on people living with arthritis.
Here are two resources you need to know about from Arthritis Research Canada:
Just One Move –Just One Move is an online movement-platform created specifically for people with Rheumatoid Arthritis. It offers short, low-impact exercise “snacks”, habit-building tools, flare-friendly routines, and a supportive online community.
Just One Move emphasizes small moves that build long-term strength, is co-designed by people living with RA (myself included) alongside physical-activity experts and rheumatologists, and is free to access.
Strong With Arthritis –This educational series shows how strength training — using bodyweight, resistance bands, or light weights — can help protect your joints, reduce pain, and improve energy and mood. The guidance comes from healthcare experts and people living with arthritis (myself included), so it feels realistic and grounded in everyday life.
You’ll learn:
- Why building muscle supports your joints and lowers inflammation
- Safe strength-training techniques made for people with arthritis
- Ways to adapt exercises on flare days or when mobility is limited
- How to start slowly and build confidence over time
Most adults, including people with arthritis, don’t get enough physical activity — not because they don’t care, but because no one showed them how to do it safely. These programs fills that gap. It helps you take control of your health, one small movement at a time, without pushing past your limits.
The physical activity resources from Arthritis Research Canada
- Exercise Matters – Take Charge – Take Action Guide
