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Great Exercises for Seniors with Arthritis

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An older adult expressing pain while sitting on a bench in the gym holding his right knee.

Pain from arthritis and arthritis flare-ups can make it harder for older adults to maintain their activity levels. Incorporating gentle exercises, such as low-impact cardio, strength training, and flexibility and balance, can make a difference.

Physical activity is crucial for maintaining overall health and well-being, especially for older adults. Senior living communities offer different lifestyle options for older adults with fitness programs that address conditions like arthritis for healthier living.

What Is Arthritis?

Arthritis is a common condition that causes joint pain and inflammation where 2 bones meet. It can lead to significant discomfort and mobility issues, particularly among older adults. There are various types of arthritis, but the most prevalent include:

  • Osteoarthritis: Occurs when the tissues in the joints wear down over time.
  • Rheumatoid arthritis: An autoimmune disorder where the immune system mistakenly attacks healthy joint tissue.

Benefits of Exercise for Seniors with Arthritis

Arthritis can severely impact an individual’s daily life. Simple tasks such as walking, dressing, or even holding a cup of coffee can become strenuous.

Chronic pain and stiffness from arthritis can lead to a sedentary lifestyle, which, unfortunately, exacerbates the condition. However, exercise can help ease the pain and has other benefits.

Physical Benefits

Engaging in regular exercise offers numerous physical benefits for older adults with arthritis. First and foremost, it helps maintain joint mobility so older adults can perform daily activities with greater ease. Exercise also strengthens muscles around the joints, providing better support and reducing strain.

Mental Health Boost

Exercise is not just beneficial for the body; it also positively impacts mental health. Physical activity can improve mood.

Improved Quality of Life

Overall, regular exercise can lead to an improved quality of life. By keeping the body active, older adults can enjoy higher energy levels, better weight control, better sleep, and a sense of accomplishment, all of which contribute to a more fulfilling lifestyle.

Great Exercises for Seniors with Arthritis

A physical therapist helping an older adult exercise with a light dumbbell in his right hand  while in a seated position.

Exercises that are great for older adults encompass those that are low impact and allow full range of motion of joints, strengthening, and balance exercises.

Low-Impact Cardio

Low-impact or aerobic exercises that are easy on the joints and increase heart rate can improve heart and lung health.

Walking

Walking is one of the simplest and most effective forms of exercise for older adults with arthritis. It’s low-impact, easy to perform, and older adults can do them almost anywhere. Regular walks help improve cardiovascular health and maintain joint flexibility.

Swimming

Swimming is another excellent option. The buoyancy of water supports the body, reducing stress on the joints while allowing a full range of motion.

Cycling

Cycling, particularly on a stationary bike, is a great way to get the heart pumping without putting too much strain on the joints. It helps build leg strength and enhances overall endurance.

Strength Training

Strength training is important as it helps build and maintain muscle strength as you age. Older adults should do strength training every other day or at least 2 times a week.

Light Weights

Strength training is crucial for improving muscle mass and bone density. Older adults with arthritis can benefit from lifting light weights or resistance bands. These exercises help support the joints and reduce the risk of injury.

Bodyweight Exercises

Bodyweight exercises are also effective as you can easily modify them to suit individual fitness levels and don’t require special equipment.

Flexibility & Range of Motion

Exercise with a range of motion can lessen stiffness in older adults with arthritis.

Stretching

Maintaining flexibility is vital for older adults with arthritis. Gentle stretching exercises can help keep the joints flexible and reduce stiffness. Examples include daily gentle arm raises or shoulder rolls to help maintain mobility.

Balance Exercises

Gentle exercises focusing on body movements can improve balance and posture. Improving balance is essential for reducing the risk of falls, a common concern in older adults. Simple balance exercises such as yoga and tai chi can significantly enhance stability.

Tips for Getting Started with Exercise

Before starting any new exercise program, consult with a healthcare provider. They can provide personalized recommendations based on individual health conditions and limitations. Other tips can include:

  • Start slow: Start slowly and gradually increase the intensity of the exercises. Overdoing it can lead to unnecessary strain and potential injury. Listening to the body and taking necessary breaks is key.
  • Stay motivated and consistent: Setting small, achievable goals can help older adults stay motivated and consistent. Finding a workout buddy or joining a group class can also add a social element to the routine, making it more enjoyable.

Wellness Programs for Healthy Living

Exercise is a powerful tool for managing arthritis and improving the quality of life for older adults. By incorporating various types of exercises, they can maintain mobility, reduce pain, and enhance their overall well-being.

If a loved one is ready to take the first step towards a more active and fulfilling lifestyle, schedule a tour with The Grande at Laumeier Park to learn more about our community and how we can support them with personalized programs. 

Written by
Christina Dolan

More Articles By
Christina Dolan
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