Exercising as we age is extremely important for many reasons. Some of the key benefits include reduced anxiety, clearer thinking, improved cognitive function, and a lower risk of depression. Regular exercise also helps improve sleep by enhancing sleep quality, increasing the amount of deep sleep, and reducing daytime sleepiness.
It is estimated that about 60% of people between the ages of 50 and 80 have arthritis. Arthritis can affect our ability to exercise safely and comfortably. So how do we stay active without worsening pain? Here are a few tips to help you “Spring into Motion.”
Warm-Up is Important: Before any type of exercise, perform a gentle warm-up such as walking or using a stationary bike for about 5 minutes. Follow this with static stretching for the arms, legs, and back. Hold each stretch for 10–30 seconds, keep the stretches steady and controlled, and avoid bouncing.
Water Aerobics: Participating in water aerobics or walking in the pool helps reduce impact on the joints. Water’s buoyancy can support up to 90% of your body weight, providing a low-impact environment that is easier on weight-bearing joints affected by arthritis.
Mid-Range Exercises: Exercises do not have to be done through a full range of motion to be effective. If you experience knee pain with a full squat, for example, reduce the depth to a pain-free range instead of forcing the movement.
Mobility is Key: Gentle yoga and stretching can make a significant difference as mobility naturally decreases with age. Move into a comfortable stretch and avoid pushing into pain.
Larger Handles: Exercise equipment with wider or larger handles can sometimes be easier and more comfortable to grip, reducing stress on the hands and fingers.
Isometric Strengthening: Isometric exercises involve holding a static position to strengthen muscles without moving painful joints. Examples include wall sits, plank holds, and gently squeezing a tennis ball.
Hopefully these tips help you feel more confident exercising with arthritis. If you have questions or concerns, please reach out to your primary care physician.
If you feel you need more individualized guidance, consider trying Occupational Therapy. We would be happy to work with you to problem-solve and find safe, effective ways to increase your function and keep you moving. Learn more at ot.wustl.edu or by calling 314-286-1669.
