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Walking with RA

Movement helps keep joints flexible and muscles strong in rheumatoid arthritis. The trick is pacing around flares.

On good days#

Short, flat, steady walks in supportive shoes. Build by a minute or two a week.

During a flare#

Rest the hot, swollen joints. Gentle range-of-motion moves, or skip the walk entirely.

Morning stiffness#

Many people walk more comfortably later in the day, after a warm shower.

Talk to your rheumatologist#

About exercise alongside your treatment, and whether any medicines affect bones or infection risk.

Should I talk to my doctor before walking?

If you have a heart, lung or other health condition, take medicines that affect heart rate or blood sugar, or haven't been active for a long time, yes. Our printable question list helps.

Is it OK to walk if it hurts?

Mild soreness is common when starting. Sharp, worsening or chest pain means stop and get checked.

How hard should I walk?

Use the talk test: you should be able to talk in full sentences.

Handy tools: Heart-rate zones · Realistic weight-loss timeline · Questions for your doctor

Walking with arthritis → Joint-friendly walking →

Last reviewed October 30, 2026 · Updated November 1, 2026 · Sources · General information, not medical advice.

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