Your Go-To RA-Friendly Workout (Repeat This Anytime)

If you want something you can plug into your week without overthinking, this is it. This workout is designed to be low-impact, joint-friendly, and easy to repeat multiple times per week.

Time: 25–35 minutes
Frequency: 2–4 times per week
Focus: Consistency, circulation, and joint support

Warm-Up (5 minutes)

• Gentle march in place or easy walk

• Arm circles and shoulder rolls

• Hip circles and ankle rolls

Strength + Stability (15–20 minutes)
Move slowly. Stop before pain, not after it.

• Sit-to-stand squats or chair squats (2 sets of 8–10)

• Wall push-ups or incline push-ups (2 sets of 8–10)

• Resistance band rows or light dumbbell rows (2 sets of 10)

• Standing or seated overhead press with light weights (2 sets of 8–10)

• Glute bridges or standing hip extensions (2 sets of 10)

Mobility Finisher (5–10 minutes)

• Cat-cow or seated spinal flexion and extension

• Gentle hamstring and hip flexor stretch

• Neck mobility and deep breathing

This workout is not about pushing limits. It is about showing up, moving joints through their range, and building strength that supports daily life. If you repeat this consistently, the benefits compound.