Arthritis And Inactivity: Why Seniors With Osteoarthritis Need Regular Exercise

Many people who experience the pain and joint stiffness of arthritis resist regular exercise. However, inactivity is one of the worst things for seniors with osteoarthritis. While the concept may seem counterintuitive, exercising consistently can provide significant pain relief.

How does exercise help?

Getting a workout in helps to strengthen muscles and decreases the inflammation and swelling of an arthritic joint. People who exercise also have an easier time managing weight, which can significantly reduce arthritis symptoms. Research has found that regular exercise can also improve sleep. In addition to physical benefits, working out can provide a boost of endorphins and a decrease in anxiety. Physical activity is one of the best tools for improving mental health and maintaining a positive outlook.

Factoring in fall risk

About 1 in 4 older adults fall each year in the US. As people get older, the risks associated with falling, such as a head injury or bone fracture, significantly rise. For people with arthritis, fall risk is even higher, as the condition can lead to muscle weakness and lack of balance. Strengthening some strategic muscles is crucial to fall prevention.

Low-impact options

People with arthritis should opt for low-impact activity options. Low-impact exercises help to strengthen muscles and bones while limiting the pressure on joints. Some excellent low-impact options include water aerobics, tai chi, yoga, and walking.

Improving range of motion

People who suffer from the joint stiffness of osteoarthritis often have a limited range of motion. A doctor may recommend exercises specifically targeted to increasing range of motion and relieving this stiffness. Some examples of these movements may involve raising the arms overhead or doing a few shoulder rolls. These movements can typically be done daily and should always be done before a formal workout.

Dealing with muscle soreness

Exercise should help improve pain, not make symptoms worse. If someone tries to do too much too soon, the discomfort of sore muscles may cause joint pain to worsen. People who have been inactive for a while should ease into an exercise routine slowly. Try using heat treatment, such as a warm towel or shower, before activity. This can help relax the joints and muscles. After exercise, apply ice for up to 20 minutes to decrease the risk of pain and swelling.

Start a new program today

People with arthritis can significantly benefit from a regular exercise program. To learn more about what exercises may be most beneficial, speak with a healthcare provider.

Join our newsletter

Volutpat vel turpis nulla lorem sed semper. Aliquam sagittis sem libero viverra vehicula nullam ut nisl.

What Does COPD Do To The Body?

Chronic obstructive pulmonary disease (COPD) affects the lung’s airways, making breathing difficult. COPD leads to two other conditions: chronic bronchitis and emphysema. Chronic bronchitis restricts the airways and causes excess mucus buildup. Emphysema is a disease that destroys the lung’s air sacs. People with COPD often have to deal with complications from either one of these diseases.

The importance of exercise

Activity is vital for people with COPD because a lack of physical activity can affect a person’s health and overall quality of life. COPD symptoms can even become worse. To start, COPD patients should enroll in pulmonary rehabilitation. This is a program with a team of doctors, nurses, respiratory therapists, dietitians, physical therapists, and exercise specialists. These professionals help people with COPD learn special breathing techniques and exercises, and develop treatment plans to make life with COPD easier. Pulmonary rehabilitation begins with an assessment from a therapist to determine different things about the patient, like blood oxygen levels. Programs are conducted at hospitals, outpatient clinics, or the patient’s home.

Stretching for people with COPD

People with COPD will benefit from lots of stretching. Stretching helps with breath control and body flexibility. Patients should start stretching for at least 10-15 minutes every day. Experts also believe that stretching before and after exercise is good for the body. Stretching is something that can be done anywhere at any time of day. Try some stretching exercises to prepare for more intense activities.

Aerobic exercises

Aerobic exercises are great for people with COPD because these activities increase the amount of oxygen in the blood. Cardiovascular exercise also strengthens the heart muscle. Walking is an excellent form of aerobic exercise. Patients can do this for 15-20 minutes a day to get the blood flowing. Another great exercise is cycling. Patients can use a stationary bike or a regular bike. Swimming can also be beneficial. If an outdoor pool isn’t an option, patients can go to a local sports club and use those pool facilities. A good fitness regimen for those with COPD will incorporate aerobic exercises a few times a week.

Try some resistance training

Essentially, resistance training is weight lifting. However, people do not need to start with a heavy load. Lightweight dumbbells or exercise bands work just as well. Resistance training can be done multiple times throughout the week.

Taking the next step

Anyone interested in pulmonary rehabilitation, exercises, or more information about COPD should consult a doctor, physical therapist, or a respiratory therapist. These healthcare professionals are a wealth of knowledge and resources for leading a healthy life with COPD.

Arthritis And Inactivity: Why Seniors With Osteoarthritis Need Regular Exercise