Arthritis & Exercises – Better Health Benefits for Adults
Elderly people are often seen complaining about difficulties in walking, sitting, standing up, or exercising. This type of pain is mostly caused by arthritis. It is a condition that causes inflammation and pain in the joints, making it difficult to move and maintain an active lifestyle. The Centers for Disease Control and Prevention (CDC) estimates that 23.7 percent of all adults in the US have arthritis. Although arthritis is not entirely curable, numerous researchers have concluded that regular physical activities like exercise can reduce the symptoms of arthritis.
Why is exercise vital for arthritis patients?
Exercise is considered essential for easing the symptoms of arthritis. In addition to increasing strength and flexibility, it relieves joint discomfort caused by day-to-day activities.
Along with your prescribed arthritis treatment program, an exercise routine can help you in the following ways:
- Improve the functional ability of the joints
- Strengthen the muscles around the joints
- Reduce the pain and stiffness around the joints, especially in the morning.
- Help maintain body weight by burning extra calories. Optimum body weight will prevent excessive pressure on the knees.
The best exercises that help arthritis
There are several types of exercises prescribed for arthritis patients depending on their condition. Exercises differ for every individual based on their personal preferences, the intensity of their symptoms, and whether they have any pre-existing recurring motion injury.
1- Range-of-motion exercises
These exercises are the most effective in relieving stiffness and increasing the movement capacity of the joints.
Movements like lifting your arms over your head or rotating your shoulders forward and backward fall under the category of range of motion exercise. In most cases, all types of arthritis patients may perform these exercises on a regular basis.
2- Aerobic exercise
Aerobic exercise is especially useful for rheumatoid arthritis, an autoimmune condition causing swollen and painful joints. Some common yet effective aerobic exercises are walking, dancing, cycling, Zumba, etc.
Walking is the most highly recommended aerobic exercise for seniors which helps in strengthening bones and muscles. It can relieve pain caused by pressure and weight on the joints and muscles. Seniors should try to walk for at least 30 minutes a day to relieve the pain.
3- Muscle strengthening exercises
Muscle strengthening exercises to aid in the development of strong muscles that support and protect your joints. Weight training is the most effective type of strengthening exercise for maintaining or increasing muscular strength.
You can begin training with light weights and gradually increase the weight over time. Avoid working out on the same muscle groups on consecutive days. It’s important to take a day off between workouts. If your joints are stiff or swollen, take one or two extra days to rest for the same. Seniors suffering from arthritis can also perform muscular strengthening exercises if suggested by their physician. You can consult health and wellness care experts of EliteCare – Florida for complete guidance.
4- Water Exercises
Performing water exercises helps ease arthritis-related pain by reducing stress on your joints. It not only helps in building muscular strength but also improves balance and range of motion. Therefore, it reduces the risk of additional fall-related injuries that can increase the pain of arthritis.
The two most popular and risk-free water workouts are:
- Hydrotherapy- a kind of warm water therapy provided by physiotherapists in one-on-one or small group sessions. Exercises are tailored to your unique ailment or injury.
- Gentle Water Exercise – includes swimming laps, water walking, forward bends, and other light water exercises.
Consult your doctor before beginning water exercises if you have any pre-existing health issues, such as a broken bone, chronic wound, sinus infection, stuffy nose, etc.
5- Other Activities
Daily tasks such as walking your dog, mowing the lawn, raking leaves, stretching your body, doing yoga, etc., can keep your joints moving and maintain your joints in motion, which is crucial for people with arthritis.
Summing It Up
Arthritis can make seniors immobile and affect their quality of life. In addition to medication, dietary plans and exercise regimes should be followed properly to prevent the symptoms from getting worse. But do not exercise if you are in extreme pain. Always consult the doctor to check whether you should resume your exercise regime or if the exercises are appropriate for your condition.
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