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Physical Activities to Improve JIA Symptoms

Swimming

Benefits [1]:

  • Increased endurance, stamina and energy throughout the day

  • Improved sleeping

  • Improved range of motion

  • Does not put strain or pressure on joints

  • Found to lead to a higher rating of quality of life [2] 

  • Increased muscle strength

*Walking, jogging, and running are other great ways to build endurance and stamina!

Resistance Exercises

Using resistance bands, jumping rope, using an exercise therapy ball

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Benefits [3]:

  • Decreased joint stiffness

  • Increased muscle strength

  • Increased energy

  • More positive mood

Weight-bearing Exercises

Body-weight exercises (squats, lunges, sit-ups, tuck jumps), climbing steps, passing a weighted ball, using soft free weights

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Benefits [4]:

  • Promotes bone health, which is important since they are still developing

  • Improved muscle strength

  • Increased motor skills

  • Lower risk of breaking a bone

Yoga, Pilates and Stretching

Benefits [5]:

  • Gradually increases range of motion and flexibility

  • Reduces joint stiffness and tenderness

  • Yoga improves psychosocial effects of JIA, like increased self-efficacy

  • Reduced inflammation of joints

  • Improved quality of life

The Joint Freeing Series

  • Originally made for teen girls with JIA to improve joint functioning [5]

Group Activities
Fun Family Activities

Doing physical activities with their peers is a great idea for child with JIA.

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Addresses Psycho-social Difficulties of Children with JIA through [6]:

  • Development of leadership skills

  • Building teamwork skills

  • Increased self-confidence and self-esteem

  • Increased motivation, especially when it is an activity the child chose

  • Provides an outlet which reduces the rate of anxiety and depression the child may have

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There are ways that we can address barriers to group activities, by having the child choose medium-intensity activities that he/she is interested in and motivated to do, and increasing the child's confidence. [6]

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Children that are experiencing mild symptoms or are in remission, can engage in most activities that other children can, but likely at a lower intensity and duration. [6]

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Examples of some fun group physical activities for Kids with JIA are:

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  • Volleyball

  • Biking with friends

  • Passing a Frisbee

  • Badminton

  • Tennis

  • Basketball (Shooting baskets)

  • Horseback riding

  • Shorter intervals of soccer and other endurance sports

  • Swimming or Dance lessons

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Ideas to Stay Active as a Family [7]:

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  • Limit "screen time"

  • Walk or bike together instead of driving

  • Take advantage of free, local areas to be active, like a park or basketball court

  • Set aside one day a week to be active (for example, every Saturday morning go swimming at your community center)

  • Take classes together, like yoga or Zumba

  • Increase the fun of chores by doing things together (for example, taking the dog for a walk or racing to see who can clean the fastest)

  • Incorporate healthy eating (for example, set aside a few hours to go the farmer's market as a family)

Glossary

Psycho-Social Health: Having a positive interaction between your mental processes and social interactions

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Self-esteem: The confidence a person has in their abilities

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Splint: A type of brace that is used to keep a limb rigid and unmoving

References

1. K. Houghton, "Physical Activity, Physical Fitness, and Exercise Therapy in Children with Juvenile Idiopathic Arthritis," The Physician and Sportsmedicine 40, no. 3 (2012): 77-82.

2. D. Singh-Grewal, V. Wright, O. Bar-Or, and B. Feldman, "Pilot Study of Fitness Training and Exercise Testing in Polyarticular Childhood Arthritis," Arthritis & Rheumatism: Arthritis Care & Research 55, no. 3 (2006): 364-372.

3. Cameron Van Oort, Susan Tupper, Alan Rosenberg, Johnathan Farthing, and Adam Baxter-Jones, "Safety and Feasibility of a Home-Based Six Week Resistance Training Program in Juvenile Idiopathic Arthritis," Pediatric Rheumatology 11, no. 1 (2013): 1-18.

4. M. Gannotti et al., "Can Exercise Influence Low Bone Mineral Density in Children with Juvenile Rheumatoid Arthritis?" Pediatric Physical Therapy 19, no. 2 (2007): 128-139.

5. A. Feinstein, "Yoga Intervention for Adolescent Females with Juvenile Idiopathic Arthritis," Dissertation, Georgia State University, August 12, 2014, http://scholarworks.gsu.edu/cgi/viewcontent.cgi?article=1136&context=psych_diss

6. Helene Schorr, and Erin Vlasak, "How Team Sports Benefit Students with Special Needs," Exceptional Parent 45, no. 6 (2015): 26-28.

7. "Youth Physical Activity: The Role of Families," Centers for Disease Control and Prevention, August 2009, https://www.cdc.gov/healthyschools/physicalactivity/toolkit/factsheet_pa_guidelines_families.pdf

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