Are you or a loved one struggling with arthritis? You're not alone—millions of seniors face the challenges of arthritis every day. But there's good news: Staying physically active can help!
In this article, we will explore the importance of maintaining an active lifestyle despite arthritis and discuss low-impact exercises specifically designed for seniors to support joint health without worsening the symptoms. Ready to get started?
The Benefits of Exercise for Arthritis
Exercise is an essential part of managing arthritis symptoms for seniors. Regular physical activity can help alleviate pain and stiffness, increase joint mobility and flexibility, strengthen muscles and bones, and ultimately improve seniors' overall quality of life. It's vital not to let arthritis hold them back from engaging in daily activities and enjoying life to the fullest.
Types of Exercises for Arthritis
When it comes to arthritis-friendly exercises for seniors, it's all about finding movements that offer maximum benefits without causing additional discomfort or injury. In fact, the best options are low-impact activities that focus on four key areas:
- Range-of-motion
- Strengthening
- Aerobic exercise
- Balance and coordination
Range-of-Motion Exercises
These exercises aim to maintain or improve the flexibility of seniors' joints, which in turn helps minimize stiffness and pain. Examples include:
- Arm circles: Stand or sit with good posture, extend your arms out to the side, and make small circles in the air with your hands. Do this for 10-15 seconds in one direction, and then switch to the other direction.
- Wrist flexion and extension: With arms extended straight in front of you, gently bend your wrists up and down, holding each position for 5 seconds.
- Ankle pumps: While seated, move your ankle up and down like you're pressing on a gas pedal. Repeat 10 times on each foot.
Strengthening Exercises
By building strong muscles, seniors can better support their joints as well as maintain stability. Examples of arthritis-friendly strengthening exercises include:
- Seated leg lifts: Sit in a sturdy chair with your back straight. Slowly lift one leg straight out in front of you, holding for a few seconds, then lower it back down. Repeat 10 times on each leg.
- Chair squats: Stand in front of a chair with your feet hip-width apart. Slowly lower yourself to sit down, keeping your weight in your heels and your knees behind your toes. Stand back up and repeat 10-12 times.
- Wall push-ups: Stand facing a wall, with your hands on the wall at shoulder height and your feet slightly apart. Bend your elbows, bringing your chest closer to the wall, and then push yourself back to the starting position. Repeat 10-12 times.
Aerobic Exercises
Aerobic activities boost seniors' heart rates and improve overall fitness. Low-impact options for seniors with arthritis include:
- Walking: Start with a short, slow-paced walk and gradually increase your distance and speed over time.
- Swimming: Swimming offers a full-body workout without putting stress on your joints.
- Chair marching: Seated in a chair, lift your knees one at a time as if marching in place.
Balance and Coordination Exercises
These exercises help improve seniors' overall stability and prevent falls. Some examples include:
- Heel-to-toe walking: Walk in a straight line, placing your heel directly in front of your toes with each step.
- Single leg stand: Holding onto a stable surface, stand on one leg for 10-15 seconds, then switch to the other leg.
- Tai Chi: This ancient Chinese practice involves slow, controlled movements that can improve balance and coordination. In fact, The Sheboygan County Website lists various wellness programs, including Tai Chi.
Exercise Modifications and Precautions
Seniors should always listen to their bodies and consult with a healthcare professional before starting a new exercise program. Adjust intensity levels as needed, ensuring proper form and technique, and take breaks when necessary. Remember, the key is to find activities that seniors can safely and consistently incorporate into their daily routines.
Need Assistance With Exercises? We Can Help!
By incorporating arthritis-friendly exercises into seniors' daily routines, they can combat the aches and pains associated with this condition and improve their overall quality of life.
If you or a loved one in Sheboygan, Plymouth, Cedar Grove, Port Washington, Saukville, Kewaskum, Chilton, Kiel, New Holstein, or Mount Calvary need assistance with daily activities, including practicing recommended exercises, Senior Helpers Sheboygan is here to help.
Contact us today to learn more about our services as well as how we can support seniors in maintaining an active and healthy lifestyle.