Regular exercise can help seniors prevent a loss of muscle mass, improve posture, reduce the risk of a fall and manage chronic conditions such as heart disease, diabetes and arthritis. However, changes to the body that are common with age can lead to knee problems, which can make exercise challenging. While there are forms of exercise that are gentler on the knees, the first step is to talk to your doctor about your exercise plans.
Knee Pain
Before starting any new exercise program, have the cause of any knee problems you are experiencing properly diagnosed. Depending on the underlying condition, certain exercises may be contraindicated while others may be more beneficial. Knee problems can occur at any age due to wear and tear on the body, but they are more common in seniors. Conditions such as arthritis, meniscus tears, pulled ligaments or tendons, muscle pulls and decreased circulation all can lead to knee pain and swelling, says the National Institute of Arthritis and Musculoskeletal and Skin Diseases.
Water Walking
The right exercise program can help lessen the pain and stiffness associated with osteoarthritis of the knee, according to Cleveland Clinic. The goal is to find an activity that does not stress the knees, especially if you have been sedentary. Walking in the water is a good option as the water takes pressure of of the knees while strengthening your muscles as you work to push yourself through the water. If you have a significant amount of pain, you may want to look for an indoor pool that is heated so that the joints and muscles stay relaxed during your session.
Walking
Living with knee pain and stiffness from arthritis or other conditions can make you not want to move. However, a regular walking program can reduce inflammation and stiffness and shed those extra pounds that are placing stress on your knees, reports an article in the Arthritis Foundation's “Arthritis Today” magazine. Aim for about 30 to 60 minutes of brisk walking every day; this can be done all at once or split into shorter sessions throughout the day. You also can wear a pedometer to try to get 10,000 steps each day. If walking is challenging, your doctor or physical therapist can recommend a brace or walking stick to help take pressure off the knee joints.
Swimming
Regular exercise can help you age more slowly, have more energy, sleep better and protect against hypertension, diabetes, osteoporosis and even Alzheimer’s disease, according to the Harvard Medical School. If you find typical endurance exercises such as biking or walking hard on your knees, you can get the same benefits with no-impact activities such as swimming. If you do not know how to swim, look into local health clubs, YMCAs or community centers that offer swim lessons for all ages. If you want to add more resistance to your workout, swim with fins or hand webs.
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