The term arthritis refers to several conditions that can only be confirmed by a medical diagnosis. These include:
Arthritis treatment is mainly palliative, aimed at relieving pain and improving joint health. According to the CDC, most types of arthritis respond to joint-friendly exercises. Appropriate exercise reduces pain and improves joint motion and function. The key here is to focus on low-impact exercises that don't stress the joints.
Before starting exercises for arthritis, speak to your doctor or the health services director at Broadmoor Court in Colorado for guidance on the best arthritis exercises.
Here are four appropriate exercise activities to help reduce joint pain and increase mobility.
Walking is an excellent exercise for arthritis. It's suitable for most seniors, except those who experience severe pain when walking. Regular walking exercises the cartilage in your knees and helps circulate the synovial fluid that reduces friction and nourishes the joints. If you’re stiff, in pain or a bit unsteady on your feet, consider using a walking stick, crutch or hiking poles to improve balance and posture.
The Arthritis Foundation recommends regular walks, daily if possible, or three to five times a week at minimum. They suggest starting slowly and gently building up to a moderate intensity, aiming for around 30 minutes per day. It's good practice to set some goals and maintain a regular walking routine. Join the Broadmoor Court walking club, which meets five times per week at 9 a.m. You can find details about the walking schedule on the daily activity calendar.
Arthritis often starts in one or two joints, most commonly in the hands, ankles, knees or hips. Here are some low-intensity exercises to get these joints moving.
Exercises to improve flexibility in the hand include the fist exercise, wrist bends and finger exercises.
If your ankle is sore, perform ankle circles. Either stand, holding onto something for balance, or sit in a chair. Raise your leg off the ground, and rotate your foot by moving the ankle. Try to draw an imaginary circle. This exercise may seem strange at first, but it helps by stretching ankle joints and calf muscles while relieving tension. The exercise may be more comfortable if you first remove your shoes. Draw five circles in one direction and then five in the reverse direction.
These two exercises help knee and hip arthritis:
Seniors with severe arthritis in multiple joints will find swimming reduces the weight on their joints, making it easier to exercise them. It's best to do these exercises in a heated or warm pool. The Arthritis Foundation says aquatic exercise in warm water relieves pain more effectively than other forms of exercise. Try swimming several laps around the pool, as this improves mobility and relieves pain. If you aren't keen on swimming, stand in the shallow water and perform exercises such as:
It's best to start slowly, making certain the joints you're exercising are under the water.
Many other activities may help relieve arthritis, depending on age and mobility. Cycling, whether on a bike or cycling machine, is a low-impact exercise that eases foot and ankle arthritis. Gentle hiking is another activity that can help relieve arthritis, provided it's not too strenuous. Other forms of exercise that can improve joint flexibility include yoga and tai chi.
You can join one of our weekly exercise sessions. These include the Sit and Be Fit program. It meets three times per week, and that’s good for seniors with mobility difficulties. If you're more active, consider the twice-weekly Morning Exercise sessions. Check the Broadmoor Court calendar for dates and times.
