The National Institute on Aging maintains that "being physically active on a regular basis is one of the healthiest things you can do for yourself." Exercise doesn't need to be strenuous and also doesn't require a daily commitment to provide benefits, according to the NIA. While aerobic exercise is important for heart health and muscle retention, range-of-motion exercises deter joint deterioration and pains due to arthritis, especially for people older than 60.
Finger Exercises
Simple finger movements maintain physical range of motion. Place the hand on a flat surface and lift each finger in turn into the air. Hold the air extension for five seconds and return the finger to the surface before lifting the next finger. The hand should stay flat on the surface while doing the lifts. Start with five repetitions and add three extensions each day. Such range-of-motion exercises for the fingers help maintain flexibility and strengthen muscles susceptible to arthritis, according to occupational therapist M.H. Bennett.
Arm Exercises
Retaining movement range in the upper body requires arm extension exercises. Beneficial arm exercises involve extending the arms in all directions to stretch muscles. Reaching out to the side, reaching overhead and bending at the elbow to reach behind the back are simple stretches that can be done throughout the day. The exercises are done without equipment and at any location. The University of Washington School of Orthopaedics and Sports Medicine cautions to move slowly, without bouncing, while completing this exercise. Do not force the stretch; simply move as far as the body feels comfortable doing, and then stop. With daily exercise, the range for movement will increase and you'll be able to move more fully to extend your arms.
Leg Exercises
The Johns Hopkins Arthritis Center encourages lower body exercise to minimize the impact of arthritis, restore range of movement and to retain flexibility. Water aerobics in the warm water of a swimming pool that incorporate the use of kick boards build movement and retain flexibility. Simply using the pool edge to hold the upper body while the legs slowly extend in the water allows free range of movement, without the body weight added when the exercise is done outside the water.
Back Exercises
The back requires regular exercise to retain flexibility, and range-of-motion exercises for people older than 60 to strengthen the muscles in both the upper and lower back. The back push exercise requires extending the body flat on the floor with the chin resting on the floor and the arms out to each side. Use the arms to slowly push the upper body up from the floor. Move until you feel a slight stretch, but don't move so far that it causes any pain. Keep the body aligned as one unit as you move. The University of Washington School of Orthopaedics and Sports Medicine recommends repeating the exercise once or twice during the day for 3 to 10 repetitions.
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