Why your body feels different with RA and how exercise can help
If you live with RA, you may have noticed your strength declining, or your body feeling softer even when your weight hasn’t changed. These changes are real and are a direct result of RA’s inflammatory processes. Chronic inflammation causes internal changes within the muscles, impairing their ability to produce force, even when the muscle size stays the same (1). Over time, RA accelerates the breakdown of muscle and suppresses protein synthesis, making it harder to build muscle and recover from exercise (2).
RA also changes how the body stores and uses energy, causing people to gain fat, whilst losing muscle (3) . Weight may look ‘normal’ on the scales, but the increase in fat worsens inflammation and in turn the symptoms of RA (4).
Some medications used to treat RA such as corticosteroids can intensify slow muscle recovery, increase muscle weakness, and change how the body handles carbohydrates and sugars (5). Together, these effects mean that people with RA must take intentional daily steps to preserve their muscle mass and lower their body fat to stay healthy.
The good news? There are science-backed ways to restore balance.
NICE and EULAR are public bodies that make sure that people with RA get the best possible medical care based on what has been proven to work. They create expert guidelines to treat RA safely and effectively. Both EULAR and NICE recommend aerobic exercise and resistance training to reduce inflammation and rebuild strength (6,7). Aerobic activities like walking, swimming and cycling strengthen the heart and lungs, and resistance training improves bone health and helps build stronger muscles. Many people with RA find that regular exercise improves their pain levels, stiffness and also their mood (8).
The challenges
Exercise can feel especially difficult if you live with RA. Pain, stiffness and swollen joints can make even the smallest movements feel forced and uncomfortable. Fatigue can drain the energy needed to stay active and maintain any kind of exercise routine. Flares, low mood and medication side effects may also reduce motivation or limit what feels possible on any given day. On top of this, worries about worsening symptoms or “overdoing it” can make exercise feel overwhelming. It’s understandable that many people with RA find it harder to stay active, even when they know it’s important for their health.
How I can help
With qualifications in fitness, and health psychology, and research expertise in the obstacles and enablers to exercise, I draw on evidence of what truly works to help clients build sustainable, long-term exercise habits that adapt to the ups and downs of RA. I manage clients through a dedicated coaching platform, where I send personalised workouts, demonstrate each exercise clearly, and track progress. I also share access to a resource library, curated specifically for people with RA- so that you can confidently choose movements that support your symptoms, abilities and goals.
Work with me
Work together with me to explore your current activity levels, your daily routine and to identify exercises that feel realistic and achievable for you. Through this shared process, we will get you more active. We will strengthen your muscles, ease the pain in your joints, and improve your energy levels.