Below are some tips that may help people with rheumatoid arthritis exercise safely and successfully, courtesy of the Arthritis Foundation.

Before Exercise:

• Apply heat or ice treatments to the area you will be exercising. Heat relaxes your joints and muscles and helps relieve pain. Cold also reduces pain and swelling for some people. Be sure to apply the heat or cold correctly. Heat treatments should feel soothing and comfortable, not hot. Apply heat for about 20 minutes. Use cold for 10 to 15 minutes at a time. For more advice on proper use of heat or cold, contact your local Arthritis Foundation for a copy of the booklet Managing Your Pain.
• Warm up. Do gentle range-of-motion and strengthening exercises at least 10 to 15 minutes before more vigorous endurance-type exercise. Begin your activity at a slow pace and gradually work to a faster pace. Taking the time to warm up before exercising will help you prevent injuries.
• Wear comfortable clothes and shoes. Your clothes should be loose and comfortable for easy movement. Layering your clothes will help you adapt to changes in temperature and activity level. Your shoes should provide good support, and the soles should be made from non-slip, shock-absorbent material. Wearing shock-absorbent insoles also can make your exercise more comfortable.

During Exercise:

• Don't hurry. Exercise at a comfortable, steady pace that allows you to speak to someone without running out of breath. Exercising at this pace gives your muscles time to relax between each repetition.
• Breathe while you exercise. Don't hold your breath. Exhale as you do the exercise, and inhale as you relax between repetitions. Counting out loud during the exercise will help you breathe deeply and regularly.
• Be alert for "warning signs." Stop exercising right away if you have chest tightness or severe shortness of breath or feel dizzy, faint or sick to your stomach. If these symptoms occur, contact your doctor immediately. If you develop muscle pain or a cramp, gently rub and stretch the muscle. When the pain is gone, continue exercising with slow, easy movements. You may need to change position or the way you are doing the exercise. A good general rule is to stop exercising if you start having sharp pain or more pain than usual. Pain is your warning signal that something is wrong.

After Exercise:

• Cool down for five to 10 minutes. This helps you cool off, lets your heart slow down and helps your muscles relax. To cool down, simply do your exercise activity at a slower pace, such as walking slowly. Also try gentle stretching to avoid stiff or sore muscles the next day.

Source: The Arthritis Foundation