#Episode 20:
How to Be Physically Active With Arthritis
Want to support research like this & more?
Episode Description:
Physical activity is an effective way to manage arthritis, yet many people face challenges such as pain, fatigue, stiffness, or uncertainty about where to begin.
Arthritis Research Canada’s Dr. Manuel (Manny) Ester, patient partner Carole Silvera and others living with arthritis created the online resource Just One Move. Just One Move is a research-driven online platform and community that helps make physical activity more accessible, realistic, and sustainable for people with arthritis.
“Just One Move helps people develop and maintain physical habits,” said Ester, “We focus on small, actionable steps, broken down with the help of people with arthritis.”
Learn more about this research in Episode 20 of the Arthritis Research Education Series.
Webinar
Learn about physical activity strategies for arthritis in our next webinar. Join Dr. Manuel (Manny) Ester and patient partner Carole Silvera for our next webinar on Wednesday, June 17 at 10 am PDT.
You’ll learn about:
- Why physical activity is important for people living with arthritis
- What counts as physical activity
- Common barriers to physical activity and how to overcome them
- Practical strategies to build physical activity into your daily routine
Can’t attend the webinar? Sign up anyway and we’ll send you a link to the recording.
Research
Content and Topic of Research
Click the links to learn more about physical activity studies at Arthritis Research Canada.
- Changing physical activity behavior among individuals with inflammatory arthritis: an umbrella review of current behaviors, behavioral determinants, and behavior change interventions
- Priority setting of healthcare provider barriers and facilitators to supporting patient physical activity in rheumatology: a nominal group technique study
- Priority Setting of Physical Activity Barriers and Facilitators Among Individuals With Rheumatoid Arthritis: A Nominal Group Technique Study
- A theory of change for patient-initiated follow-up care in rheumatoid arthritis
- Online physical activity resources for individuals with rheumatoid arthritis: an environmental scan and quality appraisal
- Perspectives on Ease of Use and Value of a Self-Monitoring Application to Support Physical Activity Maintenance among Individuals Living with and beyond Cancer
- Effectiveness of a Self-Monitoring App in Supporting Physical Activity Maintenance Among Rural Canadians With Cancer After an Exercise Oncology Program: Cluster Randomized Controlled Trial
- I START: Improving Strength Training and Tailoring Among People with Rheumatoid Arthritis
Research Scientist
Dr. Manuel (Manny) Ester
Postdoctoral Associate | Research Trainee, Arthritis Research Canada
Manuel (Manny) Ester is working as a post-doctoral associate with Dr. Claire Barber at the University of Calgary’s McCaig Institute for Bone and Joint Health. He completed his BSc in Molecular Biology and Biochemistry at Simon Fraser University. He completed his MSc in Molecular Techniques in Life Science at the Karolinska Institutet, Sweden, and his PhD in Kinesiology from the University of Calgary, specializing in the use of technology to support long-term physical activity habits.
Manny is interested in applied health research that leverages health behavior change, technology-based interventions, and implementation science. His research with Dr. Barber will include an implementation pilot for patient-initiated follow-up care in rheumatoid arthritis as well as an upcoming physical activity behavior change project.
Want to support research like this & more?
Additional Resources
- How to exercise with arthritis and maximize the benefits of physical activity: 10 tips from an exercise specialist: These tips from ParticiPACTION will help you get the most out of physical activity.
- Physical Activity and Arthritis Care with Manny Ester:Read our interview with Manny Ester to find out more about his research focus on physical activity.
- Exercising safely with arthritis | Arthritis Talks: In this video interview with The Arthritis Society, Manny Ester discusses how to exercise safely with arthritis.
- Moving more with inflammatory arthritis and strategies for behaviour change: A workshop that provides arthritis health care professionals with evidence-based strategies to support people living with arthritis to become more physically active.
- Joint Effort: Physical Activity in Arthritis: A webinar with a panel that included Dr. Manny Ester and Dr. Allyson Jones from Arthritis Research Canada. The webinar explored movement and arthritis from the perspectives of patients and healthcare professionals.
- Let’s Move With Leon: A 12-week self-led physical activity program for arthritis that features behaviour change techniques, follow-along videos filmed with a patient partner, and a workbook.
Frequently Asked Questions
Can physical activity help with my arthritis?
Yes. Research shows that regular physical activity can help reduce pain, improve joint function, increase strength and flexibility, support mental well-being, and improve overall quality of life for people living with arthritis and related rheumatic diseases.
What kinds of physical activity are safe for people with arthritis?
Safe physical activity can look different for everyone. Walking, stretching, balance exercises, swimming, chair exercises, and gentle strength training are all examples of movement that may help. The most important thing is finding activities that feel manageable and sustainable for your body.
Do I need to exercise intensely for it to make a difference?
No, small amounts of movement can still have meaningful benefits. Physical activity does not need to involve intense workouts or long exercise sessions. Even short, gentle movement throughout the day can help support joint health and overall well-being.
What if physical activity feels painful or difficult for me?
Many people living with arthritis experience pain, stiffness, fatigue, or fear of worsening symptoms. It is important to listen to your body and move at a pace that works for you. Just One Move has several practical resources for adapting movement and overcoming common barriers to staying active.
What is Just One Move?
Just One Move is an online platform and community created through research led by Arthritis Research Canada. It was designed with input from people living with arthritis to help make physical activity feel more accessible, realistic, and achievable.
Feedback & Survey
Let us know what you think. Your feedback is important to us and helps inform future topics and episodes!