Over 20 million people in America are living with arthritis, which can result in stiffness and pain around the joints. Seniors suffering from this condition would know that the discomfort they experience can limit their movement to a significant extent. However, regular exercise is highly recommended for relieving arthritis-related pain and preventing further discomfort. This doesn’t mean that you start lifting weights or training for a marathon.
It is important to note that not all exercises are suitable for the type of arthritis you are suffering from. Before you begin an exercise regime on your own, speak with your physical therapist or doctor about the types of exercises that would work best for you. Let’s take a look at some of the best exercises for senior’s care who are living with arthritis:
Endurance exercises such as aerobics are essential for overall fitness especially when you’re suffering from arthritis. Aside from helping with pain relief, these exercises also result in an improved cardiovascular health. They can also build stamina and contribute to weight management. Opt for low-impact aerobic exercises such as swimming, walking, and cycling, which are all easy on your joints. Try to adjust your schedule and fit in at least 20-30 minutes of aerobics two or three times a week.
This type of exercises can build muscle strength, reinforcing the support on your joints. A good example of strengthening exercises is weight training, which can help in maintaining or improving the strength of your muscles. Unless you are experiencing pain, discomfort, or swelling around your joints, it is safe to perform your strengthening exercise every alternate day. In regards to which strengthening exercise is suitable for the type of arthritis you have, you need to speak with a physical therapist or a doctor.
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Stiffness of the joints can be relieved using range-of-motion exercises, which also helps you maintain a fall range of motion. These exercises involve allowing your joints to move through their regular range of movement. This may include lifting your arms and raising them above your heard or rolling your shoulders clockwise and anticlockwise. You can perform these exercises every day or at least every alternate day.
Even the slightest of movements can help in managing arthritis. If you’re interested in trying a particular workout regime, you can crosscheck with your doctor and find out whether or not it is safe for you. Gentle forms of alternate exercises such as tai chi and yoga may be ideal for many seniors with arthritis. If you’re taking a class for any of these exercises, make sure you keep your instructor informed about your condition.
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Before starting any exercise regime, it is important to warm-up your muscles and prepare them for continuous movement. This is especially important for an elderly arthritis patient because the stiffness and soreness in the joints may cause discomfort during movement. The key to managing arthritis with physical activity is to prioritize on relieving the pain and then begin with the exercise. With regular exercise, you should be able to strengthen your muscles to an extent that you avoid severe pain and discomfort due to arthritis.
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