Summary of general exercise guidelines for RA. This information is derived from ACSM exercise management guidelines [140] and the research literature.
Benefit
Type of Exercise
How best to Achieve
Improve CV health
Cycling
60–80% HR max
Walking
30–60 mins/session
Swimming
3–5 days/week
Dance
Increase duration, then intensity over time
Increase muscle mass & strength
60–80% 1RM
Free weights
8–10 exercises (large muscle groups)
Weight machines
8–12 reps/exercise
Therabands
2-3 sets
2-3 days/week
Increase intensity over time
Increase ROM & flexibility for enhanced joint health
Stretching
10–15 minutes
Tai Chi exercises
2 days/week
Yoga/Pilates
Improve balance*
One leg stance
On a regular basis
Stability ball
Strengthening core muscles
*The effects of balance training alone in RA patients to enhance functional capacity through increased proprioception and coordination and to reduce the risk of falls have yet to be conducted [98]. Thus the effectiveness and safety of balance training are unclear.
