Skip to main content
  1. Home
  2. Health & Fitness
  3. News

Researchers reveal which type of exercise helps with rheumatoid arthritis

By
man holding neck pain
Kindel Media / Pexels

As someone with a somewhat similar inflammatory autoimmune bone condition called ankylosing spondylitis, I can personally relate to many of the symptoms and struggles of those with rheumatoid arthritis (RA). Just as certain types of exercise can help reduce inflammation in my spine and SI joints, the same applies to rheumatoid arthritis. Previous research shows that regular exercise can lower the levels of inflammatory markers in the body, as well as many other benefits that also come along with moving your muscles.

Exercise triggers certain hormones and cytokines or proteins that help modulate inflammation. Recently, researchers explored the value of blood-flow restricted resistance training for those with rheumatoid arthritis. Let’s explore.

The study

row of dumbbells
Ivan Samkov / Pexels

In a study published in the journal Disability and Rehabilitation, researchers analyzed a cross-sectional survey with the exercise preferences of 97 people with rheumatoid arthritis and a single-group trial of 12 participants. In this two-part study, the researchers aimed to explore the attitudes and preferences of individuals with rheumatoid arthritis toward blood flow restricted resistance training (BFR-RT) and to assess the impact of a progressive upper and lower body BFR-RT intervention. 

Recommended Videos

How does BFR-RT impact muscle strength, quality of life, functional capacity, and pain in individuals with RA?

What is blood-flow-restricted training?

-gym treadmill
Heyho / Pexels

BFR training or occlusion training involves placing a cuff around the working limb, such as your arm or leg, to help restrict some of the blood flow during exercise. Cuffing your limb and restricting blood flow to your arm during a resistance training exercise like a bicep curl allows you to use lighter weights while still allowing for muscle growth and strength.

Restricting blood flow induces metabolic stress within the muscle, similar to higher-intensity training, making it particularly useful for those who can’t lift heavier weights or perform more vigorous resistance training workouts.

The results

gym picture inside
Danielle Cerullo / Unsplash

The study revealed:

  • Upper- and lower-body blood flow-restricted resistance training can improve the outcomes of RA.
  • Those with RA preferred BFR-RT when supervised by an exercise professional, when it was low-to-moderate intensity, and no more than three sessions every week.
  • In the BFR-RT trial, 100% of the participants liked the program, and 81% were able to adhere to the workout sessions.
  • The BFR-RT trial resulted in notable improvements in functional performance in the lower extremities, muscle strength, and the perception of pain. There were no improvements in the quality of life.

Concluding thoughts

holding knee pain
Towfiqu Barbhuiya / Pexels

People with rheumatoid arthritis usually deal with frequent or even constant pain that can be a barrier to exercise. They might be more willing to complete a workout that they perceive to be less painful, such as BFR-RT, especially if they can get similar results without lifting the heavier weights. If they have to push through less discomfort, individuals might be better able to complete the workouts and experience the anti-inflammatory benefits. 

Overall, BFR-RT is another viable option for many people with rheumatoid arthritis, and this study shows it’s viewed more positively, has high adherence, and can improve strength and function.

Steph Green
Steph Green
Steph Green (Steph Zee) is a singer-songwriter and professional writer with over 12 years of experience in healthcare and… Read Full Bio
Topics
Health & Fitness
Tired of shaky workouts? Meet the MERACH UltraWalk W60 Plus – a walking pad built to last
Animal, Canine, Dog

Finding time to exercise is hard enough. The last thing you need is fitness equipment that feels unstable, sounds like it’s about to fall apart, or struggles to keep up with your pace. Yet that’s exactly what many budget walking pads deliver. Lightweight frames, noisy motors, and limited performance often turn what should be an enjoyable workout into a frustrating experience.

The MERACH UltraWalk W60 Plus aims to change that. Instead of simply offering another compact walking pad, MERACH has built a treadmill-grade under-desk fitness machine designed for long-term reliability, stability, and everyday convenience. Whether you’re walking while working, squeezing in a quick cardio session, or looking to stay active without leaving home, the W60 Plus is engineered to make movement feel effortless.

Read more
Health & Fitness
From wheelchair to walking: The power of mindset, movement, and never giving up
Steph Zee Christmas Secret Music Video Steph Green

I never expected I’d have to learn how to walk again. That journey took me from writing for doctors and magazines to spending thousands of hours researching health and autoimmune disease. When we have excellent health, many of us don’t give it much thought until those sneaky symptoms start to show, and one day it all comes crashing down. Now, our health becomes one of the most important priorities. When we feel good, we can be more productive and chase our dreams. When our health declines and we don’t feel so good, one of our biggest dreams is just to feel better. 

I became a health writer 12 years ago, shortly after graduating with my creative writing degree and getting a diagnosis of the autoimmune bone condition, ankylosing spondylitis. In an effort to improve my health, stay mobile, and help prevent my bones from calcifying and fusing, I spent thousands of hours studying everything from nutrition and naturopathy to conventional medicine and holistic healing. I heard this somewhere, so I can’t take credit, but I like to say I went to “save my ass university”, because pain and illness are some of the biggest motivators.

Read more
Health & Fitness
I tried Magic Mind for a month and here is what happened to my productivity
Furniture, Business Card, Paper

I am proudly an all-brown beverage man. I say it often: I am coffee in the morning, bourbon in the evening, and Pepsi/Coke in between. I know what you’re thinking: What about water? Well, all of those are mostly water. And who wants to drink the same thing they bathe in? That sounds gross. All jokes aside, the coffee addiction is real, and I am not alone. Who thinks they can truly conquer a day without a hard shot of caffeine? I would get it in an IV if it were feasible to do on the subway instead of a cup to go. But that doesn’t have to be the only way you develop your productivity. Instead, you can look to the more natural and healthy methods to maintain and increase your effectiveness. I got my hands on some Magic Mind recently, one of the many different products that claim to elevate brain health, increase mental performance, and, of course, replace the coffee without losing the energy boost. But does it work?

The scientific hoolah

Read more