When you have rheumatoid arthritis (RA), skipping out on regular exercise and stretching can cause your joints to become so tight and stiff that they can’t move or bend. With exercise, you can better maintain a range of motion and improve symptoms such as joint pain, says James R. O’Dell, MD, of the University of Nebraska Medical Center in Omaha, where he is a professor, the chief of the rheumatology and immunology division, and vice chairman of the internal medicine department.People with arthritis who exercise regularly sleep better and have more energy, improved daily function, and less pain, according to the American College of Rheumatology (ACR). While it’s common for people to limit their physical activity because of arthritis symptoms, inactivity is tied to a number of health issues, such as heart disease.RELATED: Rheumatoid Arthritis ComplicationsStart With an RA Exercise Plan“Patients with RA can and should exercise regularly, period,” says Elaine Husni, MD, MPH, the vice chair of rheumatology and the director of the arthritis and musculoskeletal center at Cleveland Clinic in Ohio and an assistant professor at the Cleveland Clinic Lerner College of Medicine of Case Western Reserve University. “There may be modifications needed to try different modalities, depending on your level of fitness and ability.” Think about water-based exercises to start, then move up to more traditional land-based exercises, or start with chair yoga instead of classic yoga classes.For starters, always warm up before exercise and cool down afterward, Dr. Husni says. Also, be sure to use pain as your guide. “Exercise should not be painful, so the onset of pain tells you to slow down or modify your exercise,” she explains.To avoid pain and stay motivated, the Arthritis Foundation recommends starting slowly, depending on your physical activity level, and building from there.The goal is to keep moving at your fitness level to prevent injuries, Husni says. “If you are new to exercise, you may benefit from group classes or a trainer, so someone with experience can watch and teach you how to exercise safely.”Find a Physical TherapistIt’s important to incorporate exercise into your routine as soon as you’re diagnosed with RA. The best strategy is to consult a physical therapist specifically trained in inflammatory conditions; you’ll benefit from working with an expert who’s familiar with your RA needs.A physical therapist can map out a customized routine for you so you know which exercises you can do and which to avoid. Even just one session with a physical therapist can teach you how to get the most out of exercise, Dr. O’Dell says.