Pain, stiffness and inflammation from osteoarthritis can make you hesitant about exercising, especially if you're older and have been inactive for awhile. However, the National Institute of Arthritis and Musculoskeletal and Skin Diseases reports that most people with osteoarthritis can lead active lifestyles with appropriate treatment that includes exercise.
Exercise Benefits
According to the Fitness Arthritis and Seniors Trial, which investigated the effects of exercise on seniors over age 60 with osteoarthritis, aerobic and resistance exercises help improve arthritis pain. These activities also improved physical disability symptoms and physical performance, notes the Johns Hopkins Arthritis Center. Exercise helps strengthen muscles that support your joints and reduces inflammation, pain and stiffness.
Cardiovascular Exercises
When you pass the 60 year mark and have arthritis, running a marathon may be out of the question. However, you don't have to give up aerobic activity altogether. In fact, not only does it help to relieve arthritis symptoms as the FAST study shows, it also helps keep your weight down and reduce your risk of heart problems. Water aerobics, cycling and walking are all suitable cardiovascular exercises you can do over age 60. Do aerobic activities at least three times a week for about 30 to 60 minutes.
Strength Training
Not only does arthritis take a toll on muscles, but aging also depletes muscle mass as you get older. As a result, strength training is essential to build muscle and maintain it. Resistance training, in particular, can help to reverse aging, according to the Arthritis Foundation. Use exercise bands for your resistance training. However, other strengthening exercises that should be part of your routine include dumbbells or weight machines. Using your own body weight in exercises such as wall squats and push-ups against a wall also help build muscle.
Caution
Always consult your doctor before beginning an exercise program when you're over 60. A medical exam can determine if you have any other medical conditions that might affect your exercise program. You may also need to see a specialist such as a rheumatologist or physical therapist to determine the best exercises to treat your stage of arthritis.
References
- National Institute of Arthritis and Musculoskeletal and Skin Diseases: Recreational Exercise
- Journal of the American Medical Association: A Randomized Trial Comparing Aerobic Exercise and Resis
- Johns Hopkins Arthritis Center: Role of Exercise in the Management of Arthritis
- Arthritis & Rheumatism: Evidence for the Benefit of Aerobic and Strengthening Exercise
- Arthritis Foundation: Exercise Reverses Aging in Muscle
