Living with arthritis doesn’t mean you have to give up on staying active. Exercise is one of the most effective ways to avoid frailness, improve mobility, and diminish joint pain. For seniors managing arthritis, the focus should be on low-impact activities that strengthen muscles and lubricate joints without adding unnecessary strain.
Four easy workouts that can give seniors with arthritis the exercise they want without causing arthritis to flare up include:
- Water aerobics and swimming
- Chair yoga
- Walking
- Strength training with resistance bands
Why Exercise Matters for Seniors with Arthritis
Arthritis impacts mobility, balance, and flexibility, making everyday activities more challenging. However, regular, gentle exercise can provide key benefits for those living with arthritis:
- Reduced joint pain and stiffness: Movement increases blood flow and synovial fluid production, alleviating stiffness and discomfort.
- Improved muscle strength: Stronger muscles help support and protect vulnerable joints.
- Enhanced flexibility: Stretch-based exercises improve range of motion, making daily tasks easier.
- Better heart health: Physical activity benefits cardiovascular health, reducing risks like heart disease and hypertension.
- Boosted mental well-being: Exercise triggers endorphin production, lifting mood and reducing anxiety often associated with chronic pain.
The key is to choose workouts that are gentle and low-impact to get the benefits of exercise without painful arthritis flare-ups.
4 Easy Workouts Seniors with Arthritis Will Love
Water Aerobics & Swimming
Swimming and water-based activities are excellent choices for seniors with arthritis. The buoyancy of water supports your body weight, reducing the strain on your joints while offering an effective, full-body workout.
The benefits of swimming include improved cardiovascular health, strengthening muscles, and enhancing joint flexibility with minimal impact.
If you’re new to swimming, it’s best to start small. Start with swimming a few laps at a time or by joining a beginner water aerobics class. Some water aerobics classes are tailored to people with arthritis and can be a great introduction to swimming and water activities.
Chair Yoga
Chair yoga is a low-impact way for seniors to maintain movement and strengthen key muscle groups—all while remaining seated. Chair yoga workouts allow seniors to work on their balance and flexibility, while the meditative aspect of yoga can have the added benefit of mental clarity.
Make sure to use a stable chair without wheels and to move slowly and gently. If you find yourself in a position that causes pain or discomfort, stop what you’re doing and try another pose.
Walking
Think walking is too simple? Think again! It’s an accessible, low-impact exercise that’s particularly good for arthritis management.
Walking boosts cardiovascular health, reduces joint swelling, and helps with weight management. When walking, make sure to wear supportive footwear and stick to flat, even surfaces to reduce the stress on your joints.
Walking can also be a great way to socialize. Try joining a walking group, or invite friends on your next walk to get a social boost with your exercise.
Strength Training with Resistance Bands
Strength training improves muscle tone which alleviates pressure on arthritic joints. Resistance bands are useful as they offer controlled resistance without stressing the joints.
Strength training allows seniors to build muscles and joints, improves stability, and can make daily tasks easier. It’s important to use low-resistance bands to start and move slowly with controlled movements. This will reduce the chances of injuries.
If you want to try strength training, it’s important to consult a professional trainer so you don’t hurt yourself. Professional fitness instructors can teach you about proper form and effective exercises.
Tips for Safe & Effective Workouts
While exercise is beneficial for arthritis, it’s important to prioritize safety and listen to your body. Here are some expert-recommended tips to keep in mind during your fitness routine:
- Warm up: Always take 5–10 minutes to gently warm up your muscles and joints before exercising.
- Move at your own pace: It’s okay to modify or slow down an exercise based on your comfort level.
- Respect pain signals: A bit of discomfort is fine, but sharp pain means that you stop immediately.
- Stay consistent: Aim for at least 150 minutes of moderate-intensity exercise weekly, as recommended by the CDC, but spread this time out in manageable chunks.
- Consult a professional: If you’re unsure where to start, physical therapists or arthritis specialists can guide you in developing a tailored plan.
Staying Motivated
Staying active when arthritis makes movement challenging isn’t easy. To help you stay committed, try these motivation hacks:
- Set Small, Achievable Goals: Start with 5–10 minutes of movement and build from there.
- Reward progress: Celebrate milestones like adding an extra lap at the pool or walking a block further.
- Track your efforts: Use a simple journal or a fitness tracker app. Seeing progress is a powerful motivator!
- Surround yourself with support: Joining arthritis-friendly fitness groups or classes keeps the experience social and uplifting.
Don’t Let Arthritis Slow You Down
Arthritis may complicate movement, but the right exercises can be truly transformative for your health. Whether it’s the weightlessness of water aerobics, the zen of chair yoga, or the simplicity of a daily stroll, there’s a starting point for everyone.
At Bentley Assisted Living in Branchville, we offer daily gentle exercise and stretching classes for our residents. Contact us to book a tour today.
