Arthritis is a common issue among seniors, and often leads to pain, stiffness, and reduced mobility. However, living with arthritis doesn’t mean giving up on an active lifestyle. In fact, exercise is one of the best ways seniors can manage arthritis symptoms and improve their quality of life, and is often also a great way to stave off the symptoms of dementia. That’s why All American Assisted Living at Coram promotes active lifestyles as part of our Stronger Living program.
Some of the best exercise options for seniors are:
- Low-Impact Activities
- Range-of-Motion Exercises
- Strengthening Exercises
- Aerobic Exercises
Understanding Arthritis in Seniors
A Brief Overview of Arthritis
Arthritis isn’t a single disease, but rather a term that refers to a group of over 100 different conditions affecting the joints. Among seniors, the most common types of arthritis are osteoarthritis and rheumatoid arthritis. Osteoarthritis results from wear and tear on the joints, while rheumatoid arthritis is an autoimmune disorder causing inflammation in the joint lining.
Common Symptoms and Effects
Arthritis symptoms can vary, but typically include joint pain, swelling, stiffness, and decreased range of motion. These symptoms can make daily activities challenging, and may impact a senior’s ability to stay active. Understanding the effects of arthritis symptoms on a person is crucial to managing arthritis effectively.
Benefits of Exercise for Seniors with Arthritis
Physical Health Benefits
Engaging in regular exercise can lead to significant improvements in physical health for seniors with arthritis. Exercise not only helps reduce joint pain and stiffness, but also increases flexibility and strengthens muscles around the joints. This support can reduce the stress on arthritis-affected areas and improve a person’s overall mobility.
Mental Health Benefits
Exercise also offers mental health benefits, including reducing anxiety and depression symptoms. Physical activity promotes the release of endorphins, which are natural mood lifters. Staying active can provide a sense of accomplishment and boost self-esteem.
Enhancing Daily Living
Regular exercise improves balance and coordination, reducing the risk of falls—a common concern for seniors. It also enhances endurance, making everyday tasks like walking, climbing stairs, and even gardening more manageable and enjoyable.
Recommended Exercises for Seniors with Arthritis
Low-Impact Activities
Low-impact exercises are gentle on the joints and highly recommended for seniors with arthritis. Activities such as walking, cycling, and swimming provide cardiovascular benefits without putting excessive strain on the joints.
Range-of-Motion Exercises
These exercises help maintain normal joint movement and relieve stiffness. Simple activities like stretching and yoga can significantly improve flexibility and joint function, making daily movements easier.
Strengthening Exercises
Building muscle strength around the affected joints provides better support and reduces strain. Light weightlifting, resistance band exercises, and even bodyweight exercises like squats and lunges can be very beneficial.
Aerobic Exercises
Aerobic activities help improve heart health and stamina. Low-impact options include water aerobics, dancing, or using an elliptical machine. These exercises enhance cardiovascular fitness while being easy on the joints.
Tips for Getting Started Safely
Consult with a Doctor
Before beginning any exercise program, it’s essential to consult with a healthcare provider. They can offer personalized advice based on your medical history and ensure that the chosen activities are safe for your specific circumstances.
Warm-Up and Cool-Down
Proper warm-up and cool-down routines are crucial to prevent injury and reduce muscle soreness. Start with gentle movements to increase blood flow to the muscles and end with stretching exercises to relax the muscles and joints.
Listen to Your Body
Pay attention to your body’s signals. If you experience pain during an exercise, stop immediately and adjust your activity. Modifying exercises to fit your comfort level can help maintain consistency and prevent injury.
Sample Exercise Routine
Morning Stretch Routine
Begin your day with a series of gentle stretches focusing on all major joints. Stretching improves flexibility and reduces morning stiffness, preparing your body for the day ahead.
Strength Training Circuit
Incorporate light weights or resistance bands into your routine twice a week. Focus on exercises like seated leg lifts, bicep curls, and wall push-ups. Aim for two sets of 10-15 repetitions per exercise.
Aerobic Activity
Choose an activity like walking or swimming and aim for at least 30 minutes, three times a week. If 30 minutes feels too long, break it into shorter sessions throughout the day.
Staying Motivated and Overcoming Challenges
Set Achievable Goals
Setting realistic and achievable goals can keep you motivated. Start with small, manageable objectives and gradually increase the intensity and duration of your exercises.
Find a Workout Buddy
Exercising with a friend or joining a group can make physical activity more enjoyable and provide a support system. Sharing your progress and challenges with others can keep you accountable and motivated.
Make it Fun
Choose activities that you genuinely enjoy. Whether it’s dancing, swimming, or gardening, finding joy in the movement will make it easier to stick to your routine.
Stay Active with All American Assisted Living at Coram
Regular exercise is essential for managing arthritis symptoms and improving the quality of life for seniors. By incorporating gentle, low-impact activities into your daily routine, you can experience reduced pain, increased mobility, and enhanced overall well-being. All American Assisted Living at Coram is committed to helping you maintain your healthy lifestyle through our exercise facilities and Stronger Living program. For more information, contact us today!
