Do you know what exercises for elderly with arthritis are? In this article from humanhealthmag, we would like to introduce some exercises suitable for people with arthritis. Most of the stretching exercises and elderly foot exercises are not suitable for people with arthritis, and these people should do mild exercise. So, if you have rheumatoid arthritis (RA), regular exercise and stretching can reduce stiffness in your joints. As a result, you can bend your joints more easily and engage in daily activities. Researchers believe that exercise can maintain range of motion and improve symptoms such as joint pain.
According to the American College of Rheumatology, people with arthritis who exercise regularly have better sleep, more energy, better daily functioning, and generally feel less pain. Meanwhile, many people with rheumatism perform less activities due to the symptoms of the disease. Inactivity in these people increases the risk of cardiovascular diseases in the coming years. In the following, we will introduce some gentle and appropriate exercises. It is better to consult your doctor about the exercise program before doing the exercises.
How To Start Exercises for Elderly With Arthritis
In general, patients with arthritis should exercise regularly. However, depending on the level of fitness and ability of these patients, different exercise exercises should be chosen according to the conditions of these patients. To start exercises for elderly with arthritis, water sports can be considered. As mentioned, exercises should be chosen based on the ability of people. For example, if yoga exercises on the floor are difficult for the patient, these exercises can be started with a chair first.
For starters, always warm up before exercise and cool down by stretching after exercise. Be sure to use pain as your guide. Exercise should not be painful. Therefore, when the pain starts, you should reduce the intensity of the exercise. The goal is to choose exercises that match your fitness level to prevent injury. It is important to incorporate exercise into your daily routine as soon as you are diagnosed with rheumatoid arthritis.
The best strategy is to consult a physiotherapist because these specialists have enough information about the inflammatory state of your joints. A physiotherapist can recommend an exercise routine based on the information he has about your condition. In this case, you know which exercises you can do and which exercises you should avoid.
6 Exercises for Elderly With Arthritis
In this section, we introduce some simple exercises for elderly with arthritis. As you know, knee pain is one of the main reasons for quitting sports. One out of ten people over the age of 65 has knee arthritis. This problem makes it more difficult for these people to exercise and therefore leads to obesity, muscle wasting, worsening arthritis and depression. But there are exercises that are not only not harmful to the knees, but also help to improve knee arthritis. These sports are as follows:
- First movement: Step in place for two minutes (that is, walk in one spot but do not step backwards or forwards) to warm up all your leg muscles.
- Second movement: lie slowly on the floor in an arched position. Bend the knees. Then straighten one knee as shown below. Now bring the leg back to the previous position and do the same movement with the other leg. Repeat this movement 30 times for each leg. This movement strengthens the front thigh muscles. Now slowly lie on the floor in an arched position. Bend the knees. Then straighten one knee as shown below. Now bring the leg back to the previous position and do the same movement with the other leg. Repeat this movement 30 times for each leg. This movement strengthens the front thigh muscles.
- Third movement: Lie on your side and keep your body straight. Rest your head on your hand and place your elbow on the mat. Then, lift the leg that is on top and raise it as far as it is comfortable for you and you do not feel pain or discomfort. Then, lower your leg and raise it again. Repeat this movement 10 to 20 times. Then, lie on the other side on the floor and do the same exercise with the other leg. This movement strengthens the side muscles of the thigh.
- Next, lie on your side and keep your body straight. Rest your head on your hand and place your elbow on the mat. Then, lift the leg that is on top and raise it as far as it is comfortable for you and you do not feel pain or discomfort. Then, lower your leg and raise it again. Repeat this movement 10 to 20 times. Then, lie on the other side on the floor and do the same exercise with the other leg. This movement strengthens the side muscles of the thigh.
- Fourth move: Lie on your stomach and place a pillow under your face or use your hands to support your head and chest. Place both feet flat on the floor. Then, lift one leg off the floor. Note that you should not bend the knee. Then put the knee on the floor. Repeat the movement 10 to 20 times and do the same movement with the other leg 10 to 20 times. This exercise is very useful for strengthening the thigh muscles.
- Fifth movement: lie on your stomach and place a pillow under your face or use your hands to support your head and chest. Place both feet flat on the floor. Then, lift one leg off the floor. Note that you should not bend the knee. Then put the knee on the floor. Repeat the movement 10 to 20 times and do the same movement with the other leg 10 to 20 times. This exercise is very useful for strengthening the thigh muscles.
- Sixth movement: stand up and take help from the wall or the side of the bed to maintain your balance. Stand up on the toes of both feet and pull yourself up as high as you can. Then put your feet on the ground. Repeat this movement 30 times.
Important Points About Exercise Program for People With Arthritis
Above we introduced some exercises for elderly with arthritis. People suffering from this disease should pay attention to several important points in their exercises. For example, they should do low-intensity aerobic exercise, such as walking or cycling. These items should be done for a total of 150 minutes per week.
Also, activities that increase flexibility, such as daily stretching exercises, should be done for 5 to 10 minutes. Balance exercises are often forgotten. Activities that strengthen the mind-body connection, such as yoga, tai chi, and walking backward, are beneficial types of balance exercises.
Concluding Remarks
In this article, we talked about exercises for the elderly with arthritis. In general, arthritis can make people’s performance difficult, especially when joint pain worsens, so that a person can’t even do daily tasks easily. It may seem contradictory to suggest exercise and exercise to patients with arthritis, but it can actually be beneficial for their physical and mental health.
From strengthening the muscles around the joints to improving mobility, joint-friendly exercises can be very beneficial for people suffering from autoimmune disease. In addition, exercise is also beneficial for mental health.
FAQs
How To Protect Your Joints During Exercise?
While exercise can help improve your daily performance and prevent muscle wasting, your exercise choices should be geared toward maintaining joint integrity and managing pain.
What Are Psychological Effects Of Exercise In People With Arthritis?
The benefits of exercise for people with rheumatoid arthritis are not only physical but also mental. Exercise can boost your mood, reduce your anxiety, and increase your relaxation. Because depression can be associated with rheumatoid arthritis, exercise should be an important part of your treatment plan. Remember, choosing an exercise that you enjoy will help you commit to your exercise program and keep your spirits up.