Exercising is a challenge for many Americans, whether young or old. Medical issues like arthritis compound the challenges to exercise, making it even more difficult. Although seniors with arthritis may not be able to do every type of exercise, there are certain types of exercise that are gentle yet beneficial to them. Additionally, the Mayo Clinic states that exercise is important for people with arthritis because it helps to strengthen the joints, enhance bone strength and promote healthier sleeping patterns.
Yoga
Yoga is one of the best exercises for seniors with arthritis. According to the Yoga Journal website, practicing yoga helps seniors with arthritis by loosening up the muscles and increasing range of motion. It can also increase flexibility and balance, which are very important for seniors because they help to prevent falls. Yoga also increases blood circulation. There are many different types of yoga, all of which can be beneficial for seniors with arthritis. The best type of yoga for a senior with arthritis is based on the individual's condition.
Swimming
People with arthritis need to exercise to maintain their cardiovascular health. The Mayo Clinic states that low-impact aerobic exercise, such as swimming, is the best choice for seniors with arthritis. Swimming does not impact the joints and cause pain or injury like running and other intense exercises can. The Mayo Clinic recommends swimming for 20 to 30 minutes three times per week.
Bicycling
Bicycling, whether in a gym on the stationary bike, or outdoors on a street bike, can also help seniors who have arthritis. Bicycling keeps joints flexible but strong and can even reduce arthritis pain. Bicycling is another low-impact exercise because it does not cause repetitive stress on the joints. The American Academy of Orthopaedic Surgeons recommends bicycling several times per week for maximum health benefits.
Strength Training
Weight lifting and other forms of strength training are essential for seniors, especially those with arthritis. The Mayo Clinic explains that strength training such as lifting light weights increases bone density and helps to protect the joints. It can also build and maintain muscle strength. Seniors with arthritis can do exercises like biceps curls and lateral raises with small, light free weights several times per week.
