Walking With Rheumatoid Arthritis: How Much Is Enough?
Robbie Cassidy
Robbie Cassidy is a physiotherapist and strength coach who specialises in helping people with rheuma...
If you have rheumatoid arthritis and you want to start exercising — walking is one of the best places to begin. It is free. It is simple. And the research says it works.
But how much walking is enough? And what do you do when your joints are having a bad day? Here is the clear, evidence-based answer.
Why Walking Is So Good for RA
Walking does more for your body than most people realise.
It strengthens the muscles around your knees, hips, and ankles. Those muscles act like shock absorbers for your joints. When they are stronger, your joints take less stress. Less stress means less pain.
It keeps your joints lubricated. Your joints have fluid inside them called synovial fluid. Walking circulates that fluid. Think of it like oil in a hinge. If you stop moving, the hinge gets stiff. That is exactly what happens with RA joints that do not move enough.
And here is the part most people miss. Walking has anti-inflammatory effects. A 2017 review in Nature Reviews Rheumatology (Benatti & Pedersen) found that regular moderate exercise triggers anti-inflammatory responses in the body. Your immune system gets a signal to ease off. That matters when you have RA.
A 2020 meta-analysis in the British Journal of Sports Medicine confirmed that people with RA who exercised regularly — including walking — reported less fatigue, less pain, and better quality of life (Rongen-van Dartel et al.).
So walking is not just moving. It is changing what is happening inside your body.
How Much Walking Is Enough?
The general guideline is 150 minutes of moderate activity per week. That is about 30 minutes, five days a week.
But if you are starting from zero — that number does not matter yet.
What matters is this: any walking is better than no walking.
Ten minutes counts. Five minutes counts. A walk around the block counts. Start where you are, not where you think you should be.
Here is a simple way to build up:
- ●Week 1: 10 minutes, three days. Any pace.
- ●Week 2: 12 minutes, three days.
- ●Week 3: 15 minutes, three to four days.
- ●Week 4: 20 minutes, four days.
Add a little bit each week. Small steps — literally. That is how you build a walking habit with RA.
After a month or two, you will likely be at 20 to 30 minutes most days without thinking about it.
What Pace Should You Walk At?
You do not need to walk fast. A comfortable pace is enough.
If you want a rough guide: you should be able to hold a conversation while walking. If you are too breathless to talk, slow down. If you feel like you are barely moving, pick it up a little.
That is it. No heart rate monitors needed. No running. Just a pace that feels like a good effort without pushing through pain.
Walking on Bad Days
This is where most advice falls apart. It tells you to walk 30 minutes a day and says nothing about what to do when your knees are swollen or your feet are burning.
Here is what I tell the people I work with.
A bad day does not mean a rest day. It means a lighter day.
If your normal walk is 20 minutes, a bad day walk might be 5 minutes around the house. That is fine. That still counts. That still keeps your joints moving.
If even that is too much, gentle range of motion exercises from a chair will do the job. Ankle circles. Knee bends. Just enough to tell your body it is still safe to move.
The worst thing you can do is stop completely for days at a time. That leads to more stiffness, more weakness, and a harder return.
The 2-Hour Rule
This is the best tool you have for knowing if you walked too far.
If pain from your walk lasts more than two hours after you get home, you did too much. Walk less next time.
If pain settles within two hours, you found the right amount. Stay there or gently add a bit more.
Simple. Reliable. Use it every time.
Tips to Make Walking Easier With RA
- ●Warm up your joints first. A few minutes of gentle ankle circles and knee bends before you head out. Cold joints are stiff joints.
- ●Wear supportive shoes. This matters more than you think. Good cushioning takes pressure off your feet, ankles, and knees.
- ●Pick flat ground. Hills put extra load on your joints. Stick to flat paths, especially when starting out.
- ●Walk at the same time each day. Habit beats motivation. Morning walks help with stiffness. Evening walks help with stress. Pick what works for you.
- ●Take a rest day if you need one. Walking most days is the goal. Walking every single day without fail is not. Give yourself grace.
What About Walking Sticks or Poles?
If walking poles or a stick help you feel more stable — use them. There is no shame in it.
Walking poles actually reduce load on your lower body joints by sharing the effort with your arms. A 2016 study found that Nordic walking improved physical function and reduced pain in people with arthritis (Figard-Fabre et al., Annals of Physical and Rehabilitation Medicine).
They are a tool, not a sign of weakness.
Bottom Line
Walking is one of the simplest and most effective things you can do for RA. It reduces pain. It fights fatigue. It strengthens the muscles that protect your joints. And it costs you nothing.
You do not need to walk far. You do not need to walk fast. You just need to start — and keep going.
Ten minutes today. A little more next week. That is all it takes.
Want a full exercise plan built for people with RA? Walking is a great start — but strength training is where the real change happens. RA Strength gives you a complete programme that adapts to your body, flares and all.
Frequently Asked Questions
Is walking good for rheumatoid arthritis?
Yes. Walking is one of the best exercises for RA. It strengthens the muscles around your joints, keeps joints lubricated, reduces fatigue, and has anti-inflammatory effects. Research confirms that people with RA who walk regularly have less pain and better quality of life.
How much should I walk with rheumatoid arthritis?
Start with whatever you can manage — even 10 minutes counts. Build gradually by adding a few minutes each week. The general target is 150 minutes per week, but any amount of walking is better than none.
Can I walk during an RA flare?
Yes, but keep it short and gentle. A 5-minute walk around the house is enough on a bad day. The goal is to keep moving, not to push through pain. Use the 2-hour rule — if pain lasts more than 2 hours after walking, you did too much.
How fast should I walk with RA?
A comfortable pace is enough. You should be able to hold a conversation while walking. If you are too breathless to talk, slow down. No need for speed — consistency matters more.
Are walking poles helpful for rheumatoid arthritis?
Yes. Walking poles reduce load on your lower body joints by sharing the effort with your arms. Research shows Nordic walking improves physical function and reduces pain in people with arthritis. They are a useful tool, not a sign of weakness.