Arthritis causes both pain and stiffness, making it challenging for seniors to stay active. Regular exercise is a big tool for managing arthritis symptoms, improving mobility, and maintaining overall well-being. With the help of physical therapy, seniors can learn how to use exercise to give them as much help managing arthritis as possible.

Water Aerobics

Water aerobics is a fantastic exercise option for seniors with arthritis as it provides a low-impact, joint-friendly workout. Exercising in water reduces the pressure on joints, making movements easier and more comfortable. Swimming or participating in water aerobics classes can also improve cardiovascular fitness, increase muscle strength, and enhance flexibility.

Many community centers, gyms, and senior centers offer water aerobics classes specifically designed for individuals with arthritis. The buoyancy of water provides a supportive environment that helps reduce pain and stiffness while allowing for a full range of motion. Seniors can enjoy the benefits of exercise while experiencing less strain on their joints.

Walking

Walking is a simple yet effective exercise that can be adapted to suit seniors with arthritis. It is a weight-bearing activity that helps strengthen bones and muscles, improve cardiovascular health, and maintain joint flexibility. Start with short distances and gradually increase the duration and intensity of the walks. Choose flat and even surfaces to minimize joint impact. Investing in a pair of supportive and cushioned walking shoes can provide additional comfort and stability.

Walking with a friend or joining a walking group can make the activity more enjoyable and motivating. If walking isn’t possible yet, physical therapy can help seniors to become strong enough to add walking to their exercise regimen.

Bodyweight Exercises

Bodyweight exercises are an excellent option for seniors with arthritis as they require no equipment and can be performed at home. These exercises help improve muscle strength, enhance balance, and maintain bone density. Examples of bodyweight exercises include squats, modified push-ups against a wall or countertop, and seated leg raises.

Seniors who want to start doing bodyweight exercises might want to do so with the help of a physical therapist at first to reduce pain and discomfort while also learning proper form.

Stretching

Stretching exercises are essential for maintaining flexibility and reducing stiffness associated with arthritis. Gentle stretching can improve joint range of motion and alleviate muscle tension.

Focus on stretching major muscle groups such as the neck, shoulders, back, hips, and legs. Perform each stretch slowly and hold for 15 to 30 seconds, being mindful of any pain or discomfort. Avoid bouncing or forcing a stretch. Incorporating stretching exercises into the daily routine, ideally after a warm shower or gentle activity when the body is already warmed up, can help seniors to be able to handle the rest of their day more easily.

Strength Exercises

Strength exercises help seniors with arthritis build muscle mass, protect joints, and improve overall functional abilities. Use light resistance bands or light dumbbells to perform exercises targeting major muscle groups, such as bicep curls, shoulder presses, or leg extensions. Start with lighter weights and gradually increase as strength improves. If weights are not available, everyday objects such as canned goods or water bottles can serve as substitutes.

Regular exercise is essential for seniors with arthritis to manage symptoms, maintain mobility, and improve overall well-being. Often seniors with arthritis have avoided exercise and extra movement, though, because of pain. Working with a physical therapist can help them to become more active in a safe way.

If you or an aging loved-one is considering Physical Therapy in Bal Harbor, FL please contact the caring staff at Specialized Nursing Services today. (305) 652-2799