Osteoarthritis is one of the normal results of aging. As a matter of fact, it will occur when the cartilage between bones breaks down. The result is pain and discomfort. At the same time, osteoarthritis can be exacerbated as well by being overweight, repetitive movements in your employment, and playing sports over the years as well. The symptoms of osteoarthritis are pain, stiffness, difficulty moving, and pain after activity. Eventually, the pain will manifest even when you are at rest.
Additionally, it’s clear that one of the best treatments for osteoarthritis is exercise. It may seem counter-intuitive to be active when it hurts to move. In fact, exercise has three main benefits for osteoarthritis sufferers. Firstly, it can help you to lose weight, which will lessen the impact on your joints. Secondly, it will strengthen the muscles that cushion your joints. Finally, it will help increase your range of motion which will help stave off the disease getting worse.
Here are 10 exercises that will help those suffering from osteoarthritis.
10. Water Aerobics
Water exercise is a great option for people with osteoarthritis. It has low resistance and is particularly easy on sore joints. You can use pool noodles and water weights to amp up the resistance for a better work out. There are many recreation centers that offer water aerobic classes.
9. Tai Chi
Tai chi is a brilliant exercise for those with sore joints. The movements are slow and fluid, which makes it easy for those with osteoarthritis. You can find tai chi videotapes to practice the movements from home or look for a tai chi class.
8. Yoga
Yoga is a great stretching exercise for people with osteoarthritis. It is low impact and many of the difficult poses can be modified for an easier exercise. Look for a yoga DVD that is designed for beginners or people with limited mobility. If you choose to go to a yoga class, inform your instructor of your medical condition.
7. Pilates
Pilates, like yoga, is a great low impact exercise. At the same time, Pilates focuses on building core muscles, which can help you balance throughout the day. Strengthening muscles is a great activity for people with osteoarthritis.
6. Stationary Bike
In the same fashion, the stationary bike is a comfortable way to get aerobic exercise. If sitting on a bicycle seat is too uncomfortable, choose a recumbent bike. Other good choices are the elliptical machine and the rowing machine.
5. Stretching
Stretching is one of the good form of exercise for people with limited mobility and sore joints. It can also gives you greater flexibility while slowly building muscles. Of course you can use stretching techniques to warm up before getting started on any other type of exercise.
4. Weight Training
Light free weights are a great option for people with osteoarthritis. You can also use a lighter weight with more repetitions rather than a heavyweight. You can use a weight resistance machine as well. The key is to use proper form so that you don’t injure yourself.
3. Walking
Walking is a simple yet one of the effective exercise. It’s just that it has a low impact but has amazing benefits. If walking is also difficult for you, try using Nordic walking sticks. They will surely give you added balance and help ease the tension from your joints as well.
2. Dancing
Dancing is one of the simplest exercise that you can do in your own home. It’s a indeed fun activity that can be as slow or as exciting as you want. Turn on some music and show off your moves. But you need to be extra careful to keep your movements safe, as it can be easy to get carried away.
1. Using a Personal Trainer
One of the best choices is to use a personal trainer. Look for one who is truly qualified to work with seniors and individuals with osteoarthritis. Even if it’s just one session, make sure that they can help you identify exercises to help you in the future.
We look forward to assisting you at home soon. Please call 630-225-0100 or set an appointment for a free home care needs assessment.
