In short
The right exercise at the right time keeps muscles strong, builds stamina and reduces fatigue. Match it to your disease phase — gentle movement during a flare, rebuilding strength as you recover, and regular training in remission — guided by your rheumatologist or physiotherapist.
Your exercise sheet
Read the text of this sheet
Phase 1, during a flare (goal: protect muscles, prevent stiffness): daily gentle range-of-motion for neck, shoulders, elbows, wrists, hips, knees and ankles, 1–2 sets; isometric exercises such as a quadriceps set or pushing an arm gently against a wall, held 5–10 seconds, 5–10 times. Avoid heavy weights, resistance bands, running, high-intensity cycling and vigorous aerobic exercise. Phase 2, recovery (goal: restore strength and endurance): sit-to-stand, wall push-ups, heel raises, mini squats and step-ups, 1–3 sets of 8–12; walking, stationary cycling or water exercise. Weeks 1–2 learn the exercises; weeks 3–4 increase repetitions and duration; week 5 onwards add resistance. Phase 3, remission (goal: long-term strength and fitness): resistance bands, light dumbbells, squats and functional strengthening 2–3 times a week, 1–3 sets of 8–15; aerobic exercise 30–45 minutes, 3–5 days a week. Stop and contact your doctor for severe muscle pain, new or rapidly worsening weakness, chest pain, shortness of breath or dark-coloured urine.
Three phases
- During a flare Protect muscles and prevent stiffness. Gentle range-of-motion for every major joint daily, plus isometric holds — tighten a muscle without moving the joint for 5–10 seconds, 5–10 times. Avoid weights, bands, running and vigorous exercise.
- Recovering Restore strength and stamina. Body-weight moves — sit-to-stand, wall push-ups, heel raises, mini squats, step-ups — 1–3 sets of 8–12. Add walking, stationary cycling or water exercise. Change one thing at a time.
- In remission Build long-term fitness. Resistance bands or light weights 2–3 times a week (1–3 sets of 8–15), plus 30–45 minutes of walking, cycling, swimming or yoga on 3–5 days a week.
How hard should it feel?
Use the GlossaryBorg scaleA 0–10 scale for rating how hard exercise feels, used to keep effort at a safe level.All terms A–Z of 0 to 10:
- 0–2, easy: You can talk comfortably.
- 3–4, moderate: Breathing faster — you can talk but not sing.
- 5–10, too hard: You cannot talk easily. Stop and rest.
Tiredness that lasts more than an hour or two afterwards is a sign to ease back.
Save energy through the day
- Pace yourself, and rest before you are exhausted.
- Plan ahead and do the most important tasks first.
- Break big jobs into smaller steps.
- Use assistive devices if they have been recommended.
Words worth knowing
Full glossary- Borg scale
- A 0–10 scale for rating how hard exercise feels, used to keep effort at a safe level.
Exercise is recommended for stable inflammatory myositis under medical supervision (EULAR). This programme is general guidance — your physiotherapist will tailor it to you. Last updated 3 October 2026.