It can be hard for older adults to get themselves to exercise especially when they experience arthritis flare-ups. However, exercise may actually be the best way to improve your activity level and manage the pain at the same time. You want to choose some gentle exercises to reduce arthritis pain and improve your health without leading to more stress on your joints. Read on to learn more about the simple exercises older adults with arthritis can do.
Fist Close
Maintaining the flexibility of your fingers is key for people with arthritis in the hands. This simple exercise will help you. First, ball your hand into a fist, slowly if it is hard for you. Hold your hand in this fist position for a few seconds or as long as you can. Then, release and repeat.
Wrist Bends
Some people with arthritis find that they can’t bend their wrist as far as they want to or their wrists get stuck. This exercise will be helpful when practiced regularly. First, place your elbow on the table with your hand pointing to the ceiling. Then, push back your open palm with the other hand. Don’t push too hard but try to go as far as possible. Hold it for five seconds then release it. Now, push your hand forward and do the same.
Sitting Stretch
This sitting stretch will help you to move your hips and stretch your leg muscles. Sit on the floor with your legs in front. Then slowly bend forward and reach for your feet. Don’t push yourself if you can’t reach very far at first. Over time, you will grow to be more flexible.
Step-Ups
Bending your knee gently will help reduce pain. Find the nearest staircase and step one leg onto the bottom step, then the other. Move backward off the step and repeat. Hold onto the banister for balance.
Ankle Circles
Stand up and raise one foot off the floor. Then, point your toe and draw a circle. You can hold onto the side of a chair for balance. This moves your ankle through the whole range of motion. Draw five circles and switch the direction. Do the same for the other ankle too.
Swimming
It can be tough to exercise when you have arthritis. One way to relieve pain and move the joints is by swimming. Water takes the weight off your joints so you can move them better with less pain. If you can’t swim, you can join water aerobic classes instead.
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