The old advice to rest sore joints was wrong. Exercise is one of the highest-value things you can do for RA — it reduces pain and fatigue, improves function, and, crucially, does NOT wear your joints out faster. Movement is medicine here.
The fear that exercise damages RA joints is unfounded: trials of regular aerobic and strength training show it improves pain, function, and fitness without accelerating joint erosion. (The one exception: people with already badly damaged large joints should favour lower-impact modes.) For nearly everyone, movement protects the joints rather than harming them. Evidence ●●●●●
A mix works best: aerobic exercise for fitness and mood, strength training to support the joints, and — for hand involvement — a specific hand-exercise programme (the SARAH trial showed a simple therapist-guided hand routine measurably improved function). Physiotherapy, occupational therapy, and warm-water hydrotherapy all help. During an acute flare, briefly rest the inflamed joint but keep gently moving. Evidence ●●●●○
Because RA raises cardiovascular risk and causes deep fatigue, exercise is a two-for-one: it improves fitness and lowers heart risk, and — counter-intuitively — it's one of the best treatments for RA fatigue, better than any drug. The 'I'm too tired, should I move?' question almost always answers yes, gently. Evidence ●●●●○
You can't 'wear out' RA joints with sensible exercise
Sensible exercise protects your joints, it doesn't wear them out. Aim for regular aerobic + strength work, add a hand routine if your hands are affected, and keep moving gently even through flares — deconditioning from rest does more harm than movement.
The RA Guide