Battling cancer is, without question, a life-altering experience — physically, mentally, and emotionally. And powerful treatments like chemotherapy can take a significant toll on the body, including changes in appearance, including to hair and skin. When this happens, there are often support and resources that hairstylists and estheticians can offer to help you feel more like yourself.

Nicole Roby, esthetician and senior spa leader at LifeSpa in Oakbrook, Ill., fully understands this experience: She experienced the effects of chemotherapy during her own battle with breast cancer.

“Hair loss was one of the most emotionally challenging parts of my chemotherapy journey,” she says. “It wasn’t just about losing my hair — it felt more like losing myself and my identity.”

Roby was diagnosed with stage 3 metastatic breast cancer in October 2021 and underwent two surgeries later that year. In early 2022, Roby began treatment that included 25 rounds of infusion chemotherapy treatment that went through June; she then underwent 30 rounds of radiation between July and September 2022. Today, she takes an oral chemo medication daily in addition to receiving quarterly infusions due to her stage three diagnosis.

“A majority of what I experienced with my hair and skin during my infusion and radiation treatments was a surprise,” Roby says. “They warn you about some things, but you can never be prepared for those changes fully. Especially as an esthetician, where my skin is my billboard, a big challenge I experienced was skin dehydration, dull and lackluster skin, and hyperpigmentation that wouldn’t budge.”

We asked Roby to share more of her experience around how chemotherapy affected her hair and skin and how she learned to best care for both during and after treatment.

Life Time | How did you feel when you learned your treatment would cause you to lose your hair? Tell us about your initial thoughts and actions.

Nicole Roby | When my oncologist confirmed in January 2022 that I would need to start chemo right away as a life-saving measure, I planned to cut my hair to a short pixie the week after my first chemo session. I felt that was the best way to not get overwhelmed with hair loss. I was told that I would begin to experience hair loss by the second treatment, and that was almost spot on.

When my hair started falling out after my initial “chemo cut,” I made the decision to shave my head, which was both heartbreaking and empowering. I chose to have one of my fellow stylists here at LifeSpa, Georgia Kolovitz, shave my head. She knew how to care for me during this sensitive process after helping her father during his cancer treatment. There is something powerful in facing the mirror bald and deciding you are still you.

I had complete hair loss by my third chemo session and remained bald until the end of my radiation treatments. What I was not prepared for was the physical pain that came with the hair loss. My scalp became extremely sensitive and dry.

LT | Tell us about the regrowth process after treatment — what was that like for you?

NR | I first began to see hair regrowth that October, after my chemo had ended. Regrowth was just as emotional as losing the hair to begin with because my hair came back in soft, fuzzy patches, like how a baby’s hair grows.

And the hair was stick straight! My first thought was, Where are my curls and will they ever come back? My focus during the regrowth period was to protect and care for my scalp so that my hair could continue to grow. Every little strand felt like a small victory. Watching my hair grow again was a reminder of what my body had been through, how resilient it truly is, and what was possible.

LT | What hair-care solutions can help someone dealing with hair regrowth after chemotherapy?

NR | Scalp care is crucial, especially right after chemo when your skin is sensitive. A healthy scalp will grant you healthy hair and how you care for it can determine your outcome during the regrowth process.

I recommend using lightweight shampoos and conditioners to not weigh the hair down; they also provide a great base for the early regrowth stages. Avoid shampoos with sulfates, which can add stress to the hair and scalp.

I massaged my scalp regularly with lightweight serums and oils like the Initialiste Scalp Concentrate and Genesis Serum Fortifiant from Kerastase, which is formulated to help weakened hair, promote growth, boost circulation, and nourish follicles. This also helps ease the tightness of the skin from how dry the scalp can be as a result of the treatments.

As your hair starts to grow back, it’s important to treat it delicately:

• Skip excessive heat styling, harsh brushing, and color services in the early stages to avoid damaging the new hair that’s coming in.
• Give the scalp lots of TLC! Red-light therapy can help stimulate growth and also decrease sensitivity.
• Use a satin or silk pillowcase to reduce friction and ease the, at times, painful growth process that is associated with hair loss. The hair follicles coming in are inflamed and there is cell damage from treatment. As the new hair pushes through an already sensitive scalp, it can result in a painful, tight feeling.

Understand everyone’s regrowth process is different, and that hair texture may change temporarily or permanently. My hair came back stick straight when it used to be curly. After about five months, my curls came back and flourished, and I felt more like myself.

If possible, I’d encourage finding a hairstylist who is experienced working with those who have lost hair during cancer treatment — they can offer support, resources, and suggestions specific to your unique needs.

LT | How did chemotherapy affect your skin? How did you care for it during this period?

NR | Chemotherapy targets rapidly dividing cells in the body, which means it can also affect healthy cells that multiply quickly, including skin cells. My chemo treatment took a major toll on my skin. It became extremely dry, sensitive, and at times, inflamed. I experienced dullness, hyperpigmentation, and a general loss of that “healthy glow,” both during and after treatment. My skin didn’t have its true glow back until six months after radiation.

Hydration became my No. 1 priority. Drinking water and consistently using moisturizing products were key. I collaborated with my doctor on safe skincare products to use.

I am also oncology-certified in esthetics, so I was well versed about how and what to use on my skin. I adopted a minimal, oncology-safe skincare routine with products from Eminence and isClinical. Nourishing ingredients like hyaluronic acid, squalane, and ceramides helped my skin feel and look better.

[My daily routine includes] a gentle cleanse twice a day with Stone Crop Gel Cleanser from Eminence in the morning and the Cleansing Complex from isClinical in the evening. [I also] add in the Pro-Heal and Hydra-Cool serums from isClinical.

I used the Zents body-care line. This became a primary hydrator for the skin on my body. I felt good about the ingredients and the Unzented option, which is dye-free and scent-free, as it was safe for my sensitive skin.

LT | What tips do you have for caring for the skin after chemotherapy?

NR | As your skin heals after chemo, it’s important to listen to your body as it will often tell you what it needs. For example, if it’s feeling dry, you might need to use products with soothing, hydrating ingredients.
Here are the top things I’d prioritize:

• Never skip SPF. As an esthetician, recommending SPF is my top priority for anyone. But after chemotherapy, I am even more diligent about sun protection. Chemo and post-care medications can make your skin more sensitive to sunlight, so I always wear SPF 30 or higher, even on cloudy days and when I’m indoors. My preference is a mineral SPF.
• Combat dryness as best as you can. Drink lots of water, consider using a humidifier, and avoid long, hot showers (lukewarm is best) as they can be drying for the skin. Apply your body moisturizer while the skin is still damp from the shower. A combination of a body oil followed by a moisturizing lotion or cream can help lock in hydration.
• Find an experienced esthetician or dermatologist who is well-versed in working with those who have gone through cancer treatment, if possible. They can offer support and resources based on your symptoms and individual skincare needs.

LT | How has going through this process helped you embrace the next phase in your recovery?

NR | This experience shifted the way I see beauty and healing. I’ve learned that recovery isn’t just physical but also emotional, mental, and deeply personal. I no longer have a strong attachment to my hair; I value health over everything.

My hair regrowth marked a turning point for me: It reminded me I was moving forward and healing. My glow also returned, and I enjoy even more the calm that comes with caring for my skin.

Also, cancer was just a part of me and doesn’t define who I am! I have always been a strong-willed person. I have a great family around me and my parents instilled in me that I can be both strong and vulnerable. Cancer doesn’t change who you are. I feel like I’ve lived a few lives, and this is just one big chapter that wasn’t so pretty. But it shows how will and determination can help you overcome the hardest challenges thrown your way.

LT | What advice would you give to someone just starting their post-chemotherapy recovery?

NR | Give yourself grace and know that your body has endured one of the worst types of traumas and it needs time to recover. Ask for help from those who’ve experienced chemo. Find local groups or take advantage of cancer center groups for community.

Don’t be afraid of self-care — you need it and deserve it. You may be uncomfortable in the beginning, but there is a long road ahead and a positive mindset will get you far.

In most cases your hair will grow back, and your skin will glow again. Embrace the now, and enjoy living in this new normal in the most positive way you can. It will keep you going!

When we’re in our 20s, enthusiastic social drinking might fit seamlessly alongside fitness routines, jobs, and other obligations. A couple of decades later, the same approach to alcohol might tank our functioning.

That’s because as we age, we process alcohol less efficiently. “Some are surprised by it and find they feel intoxicated by the same amount of alcohol they used to drink [without a problem],” says Pick. But as we get older, we have less muscle mass and body water, she explains, which affects alcohol processing.

The liver’s capacity to break down alcohol decreases with time. Think of a bathtub. When the drain is open, the tub empties easily. As we move on in years, the liver’s drain tends to slow down. “One hypothesis is there’s less blood flow to the liver as we age,” says Haas. “If blood is flowing to the liver at a lower rate, then that drain is also slower.”

There’s also the simple fact that the longer we live, the greater our exposure to various toxins — and the greater their cumulative burden on the liver.

“The more you’re hanging on to those toxins, the more the drain is clogged and metabolism is slowed down,” cautions Haas. “It’s important for everyone to cultivate a detox-­supportive diet and lifestyle, and keeping alcohol consumption moderate is important for that. The less effectively those detox pathways function, the more likely we are to experience ­disease as we age.”

When Peg Burgess was diagnosed with ovarian cancer in 2022, her treatment plan included an eight-hour surgery and multiple rounds of chemotherapy treatment. After several months of treatment, her body was at its weakest.

“When I got out of the hospital after each round of chemo, I couldn’t walk more than five steps,” Burgess, 70, recalls. “I wanted to do something to feel strong, and I decided I wasn’t going to let cancer run my life.”

In October 2024 — after hearing she was in remission and would likely be for at least 15 more months — she decided it was time to rebuild her strength, so she signed up for an Intro to Dynamic Personal Training session at Life Time MetroWest-Boston in Framingham, Mass. It’s made all the difference. Exercise has helped Burgess not only regain strength and continue to fight her disease, but it’s also lead her to a close friendship that’s a vital part of her support system.

Determination Makes the Difference

Burgess’s determination stood out to Ronald Drago, Dynamic Personal Trainer at Life Time MetroWest-Boston, who met Burgess in that introductory session. “Right off the bat, I noticed that even though she was unfamiliar with weight training, she was a high-effort performer,” he says. “She puts 100 percent into every single rep and set. I’ve never worked with someone who works quite as hard as Peg — and I’ve been doing this for over two decades.”

“Before my diagnosis, I had previously worked with a number of personal trainers, but I would go for a month and then stop,” Burgess explains. “But with Ron, I immediately felt comfortable during that first session. It had been so long since I last worked out, just moving my body felt amazing, and it got better every time.”

Burgess’s motivation was inspiring for Drago from the get-go, but as they worked together and he learned more about what she was dealing with, it became even more extraordinary. When her cancer returned in February 2025 and she had to begin treatment again, their partnership became even stronger.

“I decided to stay with it because it made such a difference in my life,” she says. “Every day I come into the club, and I can do something I couldn’t before on the workout floor. And over time, even everyday activities are just easier for me.”

Strength Found in Showing Up

Drago and Burgess continued training together three to four times a week. While their original goal was to build Burgess’s resilience to withstand treatment, she also discovered a love of strength training and developed a wonderful friendship with Drago.

“I get disappointed if I’m not sore after a workout,” she laughs. “It’s not work for me, it’s a delight. Ron and I have become very good friends. We have a lot of fun.”

Although there are plenty of times when Burgess doesn’t feel great, she never gives up. Immediately following an infusion is when patients often feel their sickest, and there are times when she can’t make it to the club. So Drago goes to her house, and they continue to work together until she feels strong enough to come back to Life Time.

“Peg has a unique quality in that she pushes every rep to the max,” says Drago. “Even if the volume needs to be adjusted, the level of intensity is always high, even when she’s not feeling great.”

As Burgess has continued with cancer treatment, she’s become a bright light for other members at Life Time MetroWest-Boston who are awestruck at her journey and success. “I’ve talked to other members who have undergone cancer treatment, and they’re in disbelief that Peg is able to work out four to five days a week while going through it,” Drago says.

Burgess admits that she’s not out of the woods yet, but the plan to strengthen her body is working — and so is her treatment. While there’s no end-date set for her infusions, she’s had positive visits with her doctors who are encouraged with her progress; they see a path to reducing the treatment load in the future.

She’s also feeling less sick after each chemo session and seeing muscle in places that she never has before. “You can definitely see how Peg’s muscle mass has increased, and every time she finds a new muscle, she’ll show it to you,” Drago laughs. “I was watching her train one day and I said to myself, She doesn’t appear to be someone who’s getting sicker. The good days outweigh the bad now.”

The Force of Friendship

Drago and Burgess’s friendship is clear to anyone who sees them training together, but especially to Mark Airoldi, personal training leader at Life Time MetroWest-Boston.

“Ron is a hard-nosed ex-Marine, and to see the degree of love and care he has for Peg is inspiring,” says Airoldi. “I’ve seen Ron transform as a person since they met. The fact that he has shown that degree of care has inspired our entire team. It puts into perspective what we do and why we do it. To say it’s been powerful wouldn’t do it justice.”

Burgess can attest. “Working with Ron and strength training has made such a difference in my life. I’ll never do strength training without Ron. He’s my absolute favorite, and I adore him. I feel like he’s saving my life.”

The adoration is mutual. “I feel that I’ve learned as much from Peg as she’s learned from me,” Ron says. “It’s helped me become a better trainer. We laugh a lot. We try to make the best out of the situation. I have someone who I feel will be in my life as long as we can.”

See David’s Top 3 Takeaways

By the time I applied to compete on NBC’s American Ninja Warrior (ANW) in 2022, I’d faced health problems nearly my entire life. I’d dreamed of being on the show since I started watching it at 8 years old, but for a long time, no one could have ­believed I’d be able to realize this dream.

Significant health challenges prevented me from physically maturing and participating at school and in sports. Yet when I was 13, I discovered a simple treatment method that allowed me to break away from nearly constant pain and step into my strength.

It changed the course of my life.

 

Seeing the Future

When I was 2 years old, doctors discovered I was legally blind in my left eye and at risk of retinal detachment. For the next eight years, I wore a patch over my right eye for four hours every day to force the weak eye to see. While remarkably effective — I now have 20/40 corrected vision — I spent those hours in almost complete blindness.

That was just the beginning of my health issues. Shortly after starting kindergarten, I began experiencing severe migraine attacks. Each one caused excruciating pain in my temples, and I would vomit dozens of times. I visited doctors all over the country, but the medications they prescribed were usually ineffective and came with nasty side effects.

Because my symptoms kept me mostly at home, I wasn’t developing in all the ways a “normal” kid would. I didn’t have many chances to connect or build friendships with kids my age. I also couldn’t commit to playing team sports because I’d have to miss too many games and practices.

So I became obsessed with ANW. When I felt well, I’d construct and navigate mini obstacle courses with my brother. On bad days, I’d try to watch the show from bed, gaining ­inspiration from the athletes conquering ­obstacles on and off the course.

 

Finding Relief

In fifth grade, my migraine attacks were so frequent and severe that I missed the last 55 days of school and had to be homeschooled the following year.

Medications made me feel awful, so I tried alternatives. I used ice packs, heat packs, and various types of pillows. I tried reforming my diet, avoiding artificial sweeteners, MSG, and red dye. Nothing seemed to work.

When I was 13, my parents took me to a chiropractor, who explained how tension in the suboccipital muscles at the base of the skull often cause tension-induced headaches. He suggested my mom use her thumbs to apply pressure to these muscles the next time I felt symptoms. At the next sign of a headache, my mom did as he instructed — and I felt relief almost instantly!

Because my mom couldn’t always be with me, I wanted to be able to do this for myself. I searched online for a self-serve trigger-point-release product but found nothing. So I decided to make my own.

For my first prototype, I attached two bicycle kickstands to a piece of metal and used the contraption to massage the muscles on my head and neck. It didn’t really work, so I tried again, using a pool noodle as a base for neck support.

This model combined gravity and the weight of my head to put pressure on my suboccipital muscles. I used it at the onset of a migraine attack and felt immediate relief. When I started using it daily for prevention, the frequency and intensity of the attacks dropped dramatically.

Finding relief for myself was incredible, but I quickly turned to the possibility of helping others. In a couple of months, I found a designer to help advance my prototype. Within a few years, I’d developed more than 100 prototypes, acquired four U.S. patents, and come up with a name: Releevum.

I’ve always had high aspirations, but with my health issues, I’d sometimes worry that I’d never be successful. The obstacles seemed insurmountable. But developing this product allowed me to pour my pent-up ambition into a project, and I finally felt like I could shape my future rather than be stymied by my health.

 

Upward Swing

I was 14 when I returned to in-person schooling in 2018. I was only 4 feet, 11 inches tall and weighed 75 pounds. I wasn’t athletic. But later that fall, a ninja warrior training gym opened near my home in Boca Raton, Fla. I started attending open gym sessions, where I could practice obstacle courses on my own.

I was terrible, but I loved the variety of obstacles and how people cheered for each other. With my ANW dream in mind, I kept going back.

The next spring, I competed in recreational leagues. I placed last in my first few competitions, but I progressed rapidly. By the following year, I was ready for more.

I pursued my school PE requirement through an independent study at the ninja warrior gym, and I started strength training with a friend. He showed me his lifting routine and shared his nutrition strategy. I began eating more whole foods, largely abstained from sugar, and ratcheted up my protein intake.

By my senior year of high school, I’d shot up to 5 feet, 9 inches, and I weighed nearly double what I had four years prior. I’d also developed from a social outlier into my school’s student-body president and obtained admittance to Yale University. I was thrilled by my progress, but I wasn’t going to stop there.

 

Dream Come True

At the start of my freshman year of college, I applied to be on ANW. I was one of some 250 athletes — out of more than 100,000 applicants — selected to participate.

I flew to Hollywood the following spring for taping. The experience was brief: I fell during qualifying rounds. Although I was grateful for the opportunity, part of me felt like I’d ruined my one chance at living my dream.

Within 30 minutes of landing back in my hometown, I received a phone call. For the first time in its history, the show was filming two seasons at ­roughly the same time, and the ­producers wanted to offer me a second chance.

This time, I meant business. More determined than ever, I made it to the second-to-last obstacle. Even though I couldn’t complete the course, I went far enough to advance to the semifinals. There, I raced against one of my childhood heroes, Joe “The Weatherman” Moravsky.

He beat me, but I left Hollywood enriched by the opportunity and honored to compete on the show that had inspired me in my darkest days. It was a full-circle moment — the best experience of my life.

I’m hopeful that I can go back and compete again soon.

 

Future Goals

These days, I strive to do something physical each day. I also try to stay curious, maintain a positive attitude, and grow in my spirituality. I’m still attending Yale, majoring in economics and minoring in data science.

In addition to my personal pursuits, I always make sure to join friends for lunch or dinner. Having spent most of my childhood at home, I’m blessed to surround myself with inspiring people and engage in deep conversations.

When I graduate in 2026, I plan to work in management consulting and continue my pursuits with Releevum. I received a $10,000 prize from Entrepreneur Elevator Pitch in November 2023, and I’m excited to release Releevum into the world.

I created a solution for my own problem years ago when I made my first successful prototype, but there’s a long way to go. Millions of people with migraine continue to suffer, and I can’t wait to make a difference in their lives too.

David’s Top 3 Takeaways

1) Obstacles are inevitable in both ninja and life. “Success is determined by how you handle them,” David says.

2) Dream big. Never let the fear of failure stop you from trying, he advises. We can accomplish a lot more than we think when we commit to making progress.

3) Life is a team sport. “True success can’t be achieved alone,” David notes. “Surround yourself with others who encourage you to drive for greatness.”

 

This article originally appeared as “Rising to the Challenge” in the September/October 2025 issue of Experience Life.

For those living with arthritis and the corresponding joint pain, stiffness, and fatigue, traditional workouts can be challenging. Yet moving your body is one of the most effective strategies for managing arthritis symptoms. The key is not to be fearful or avoidant of exercise — but rather to listen to your body and know how to move in ways that support your joints instead of straining them.

Over my 25 years as a fitness professional, I have worked with many clients dealing with arthritis. Pain and discomfort can be an obstacle, but proactive care and healthy habits can help reduce inflammation and improve your condition.

A Look at Two Types of Arthritis

There are more than 100 types of arthritis, yet the most common form is osteoarthritis, with rheumatoid arthritis being another prevalent type.

Osteoarthritis refers to arthritis that develops from wear and tear, whether from a breakdown in cartilage, injuries, or overuse. Rheumatoid arthritis is an autoimmune disease in which inflammation occurs from the body attacking the lining of the joints.

Both conditions can be improved from incorporating exercise and other healthy lifestyle choices, though rheumatoid arthritis may need more attention and assistance from medical professionals to help reduce inflammation.

With either type, it’s best to take advantage of the days when you feel your best by being active — and also to give yourself permission to recover when need to. Those with arthritis may benefit from engaging in movement even when they are a little uncomfortable, but it is still important to balance out workouts with proper rest and recovery. Always seek advice and direction from qualified professionals.

The Importance of Maintaining Muscle and Movement

As we age, it’s common to lose muscle mass and strength, and it takes effort to maintain it. Preserving muscle mass is especially important for those dealing with arthritis. If not addressed and prioritized, arthritis has the potential to be devastating to everyday function and quality of life by adding pain and stiffness to that loss of muscle and strength.

If arthritis is already present, the best plan of action for increasing strength is to gradually increase your exercise frequency and intensity, as well as the duration of your workouts, while also ensuring adequate time for recovery between workouts. For efficiency and to help improve overall functional strength, it’s important to prioritize larger muscle groups and multi-joint compound movements.

Creating a routine you can stick to is crucial. You may very well start off with two or three days a week of exercise that expands to three to five days over time. When exercise is a regular part of life, arthritis can be easier to deal with. It’s not the only solution, but it is an important piece of the puzzle.

5 Recommended Exercise Modalities for Dealing With Arthritis

1. Functional Strength Training

When I work with clients with arthritis, I often emphasize the importance of functional training. The best exercises are ones that help you move better during your daily life and regular activities. These include even the basic movements of sitting down or standing up, getting dressed, putting dishes away, carrying groceries, going up stairs, and more.

While some might take these abilities for granted, they all require a level of strength and joint mobility, which is important to keep working on — especially for those with arthritis. Exercises that require pressing and pulling both horizontally and vertically, squatting (sitting to standing), hinging at the hips, stepping up or down, and rotating motions are beneficial as they all require using more than one joint at a time while incorporating multiple planes of motion. They mimic our everyday functions.

As for equipment, resistance bands and cable machines are a good place to start if you’re a beginner. I recommend waiting to use free weights like dumbbells or kettlebells until you’ve developed more control of your movements, which can take a few weeks or months.

2. Core Strengthening Moves

When managing arthritis, it’s crucial to focus on exercises related to core strength and balance. These moves help stabilize the body and support the joints, helping to reduce pain and improve overall function.

By challenging your core in your workouts, you’re preparing your body to better handle forces and movements encountered in daily life without putting extra strain on your spine or arthritic joints. Examples of these types of exercises include arm or leg lifts in a quadruped position, floor bridges, planks, and Pallof presses. Incorporating these into your regimen can improve your balance, enhance joint support, and contribute to more comfortable, confident movement.

3. Flexibility and Mobility Work

Flexibility and mobility exercises are essential to help you move and feel better overall. They focus on increasing your joints’ range of motion, easing stiffness, and improving posture and alignment.

A smart first step is working with a fitness professional who specializes in corrective exercise. Through a movement assessment, they can identify muscular imbalances and restricted areas that may be contributing to joint discomfort. These insights can help them tailor a program for you that targets your specific limitations and builds a more balanced, functional body.

4. Low-Impact Cardio

Our heart and lungs contribute to many other systems of the body, so it’s important to strengthen them by incorporating cardio sessions into your routine, ideally two to three times per week. Opting for low-impact cardiovascular exercises like walking, swimming, or biking can help reduce any strain on your joints. As with strength training, you can start off slow (as little as 10-minute sessions) and gradually increase duration and intensity as your body allows.

5. Activities That Bring You Joy

When you find pleasure in being active, it’s much easier to stay consistent. Maybe you love scenic hikes, spending time on the golf course, or playing pickleball — whatever gets you moving while you are also enjoying the experience. As you continue to work on your strength and mobility, your body will be better able to perform the activities you love.

A Few Tips Before You Start

Consult the experts and find support in your network.

Be sure to check with your healthcare provider before starting any kind of exercise program — and consider working with a personal trainer or other fitness professional. For best overall results, having qualified people to assist and support you can help with staying motivated and accountable while also gaining a better understanding of your condition. You might also want to lean on a close friend or family member as having people in your corner can improve your overall experience and help you feel more supported.

Listen to your body and manage pain wisely.

When exercising with arthritis, it’s essential to stay in tune with your body and your pain levels. Joint discomfort is a common part of arthritis, but it’s important to distinguish between general stiffness and sharp or worsening pain. Pushing through the wrong kind of pain can lead to setbacks rather than progress.

If an exercise causes pain, it’s a sign that the movement needs to be modified. Always be prepared to regress the movement (reducing the range of motion, decreasing the weight, or choosing a lower-impact alternative). Early on, especially in the first four to six weeks of a new routine, it’s best to keep workouts within a moderate intensity range that allows you to complete 12 to 20 repetitions per set. The key is to challenge the body without overloading it.

Prioritize recovery.

While staying active is crucial for managing arthritis, recovery is just as important. Without proper rest, your body doesn’t have the chance to repair and adapt, and that can limit the benefits of your exercise routine.

Sleep plays a key role in the recovery process. Aim for at least eight hours of quality sleep per night to support joint health, help reduce inflammation, and improve energy levels.

You also want to allow for adequate recovery between workouts that target the same major muscle groups. If a particular area is sore or fatigued, give it time to recover before working it again.

It’s also wise to build rest into your workout structure. Between sets, give yourself enough time to pause — especially when performing exercises that involve the same joints or muscle groups affected by arthritis.

Prioritizing recovery helps prevent overuse, supports consistent progress, and makes it easier to stay active without aggravating symptoms.