Arthritis is common among seniors, leading to pain, stiffness, and decreased joint movement. Although physical activity may be uncomfortable, staying active is important for managing arthritis symptoms and enhancing the overall quality of life.
This article from Senior Helpers Bluegrass will discuss low-impact exercises that can help support joint health without worsening arthritis symptoms or causing injury. Prepare to learn how to safely and effectively lessen your discomfort and find your ideal exercise routine!
Benefits of Exercise for Seniors With Arthritis
Regular exercise is incredibly beneficial for seniors with arthritis, as it can help alleviate pain and stiffness and improve joint mobility and flexibility. Additionally, it can lead to an overall better quality of life. Keeping these benefits in mind, it is crucial to select exercises that meet your individual needs and limitations related to arthritis.
Types of Exercises for Seniors With Arthritis
Three main types of exercises can be helpful for seniors with arthritis: range-of-motion, strengthening, and aerobic/endurance exercises. This article will examine each type of exercise, its unique advantages, and examples that are appropriate for individuals with arthritis.
Range-of-Motion Exercises
Range-of-motion exercises focus on maintaining or enhancing joint flexibility. These exercises involve gentle stretching and can be done daily to help alleviate stiffness and maintain joint function. Examples of range-of-motion exercises include:
- Arm circles: Stand with your feet shoulder-width apart and extend your arms out to the sides. Slowly make small circles with your arms, gradually increasing the circle size. Do this exercise for about 30 seconds, then reverse the circle direction for another 30 seconds. You can also try seated arm circles while sitting in a chair.
- Wrist bends: Rest your forearm on a table with your wrist hanging off the edge and your palm facing down. Gently bend your wrist up and down, repeating this motion for 10-15 repetitions. Be sure to avoid any range of motion that causes pain.
- Ankle rotations: While sitting with your legs extended, rotate your ankles in a circular motion. Perform 10-15 rotations in each direction. You can also do this exercise one leg at a time if more comfortable.
Strengthening Exercises
Strengthening exercises aim to build stronger muscles, providing better joint support and reducing joint stress. It's recommended to perform these exercises every other day. Examples of strengthening exercises include:
- Wall push-ups: Stand facing a wall with your feet shoulder-width apart. Place your hands on the wall slightly wider than your shoulders. Slowly bend your elbows, bringing your body closer to the wall, then push back to the starting position. Perform 10-15 repetitions without causing joint pain.
- Chair squats: Stand in front of a chair with your feet hip-width apart. Slowly lower your body as if you were going to sit down, stopping just before your bottom touches the chair. Keep your knees aligned over your ankles, then stand back up. Perform 10-15 repetitions.
Aerobic Exercises
Aerobic or endurance exercises focus on improving cardiovascular health and overall stamina. These activities should be performed for at least 30 minutes on most days of the week. Examples of low-impact aerobic exercises for seniors with arthritis include:
- Walking: A brisk walk is a great low-impact exercise that can be adjusted to fit your fitness level. Remember to wear proper footwear and warm up before starting.
- Swimming: The buoyancy of water offers a perfect environment for exercising without putting too much strain on your joints. Consider water aerobics classes or swim laps at your local pool.
- Cycling: Stationary bikes or outdoor cycling can both provide a low-impact option for building endurance while being gentle on your joints.
What to Know Before You Start Exercising
Before starting any new exercise routine, consult a healthcare professional. Warm up before and cool down after each workout, and always pay attention to your body, adjusting exercises as needed. Consistency and gradual progression are essential for ensuring a safe and effective exercise routine for those with arthritis.
Get Customized Senior Care Services
Exercise is critical for managing arthritis symptoms and improving overall well-being for seniors. You can develop a sustainable and enjoyable routine by trying various exercises tailored to your needs. For seniors living in Frankfort, Versailles, Midway, Georgetown, and Lawrenceburg, Senior Helpers Bluegrass is here to offer support and resources to help you stay active and maintain a high quality of life. Contact us today to learn more!