Arthritis is a common condition among seniors that can cause joint pain and stiffness. While there is no permanent cure for arthritis, it is possible to manage the symptoms through regular, appropriate exercise. Discover 5 simple exercises that can help relieve joint pain and improve mobility in seniors living with arthritis.
What is Arthritis?
Arthritis is inflammation of the joints that causes pain, stiffness, and sometimes swelling. The two most common types of arthritis in seniors are osteoarthritis and rheumatoid arthritis.
Osteoarthritis occurs when the cartilage that cushions the joints wears down, leading to pain and loss of flexibility. Rheumatoid arthritis, on the other hand, is an autoimmune disease in which the immune system attacks the joints, causing painful inflammation. Regardless of the type of arthritis, staying active is essential to maintain joint flexibility and manage pain.
5 Simple Exercises to Soothe Joint Pain
Regular exercise is an excellent way to reduce arthritis-related pain, strengthen muscles, and maintain joint mobility. Here are five exercises that can be easily incorporated into the daily routine to help relieve arthritis symptoms.
1. Finger Bends
The fingers are often affected by arthritis, and finger bends help improve their mobility. For this exercise, slowly open and close your hands, forming a fist and then stretching your fingers out. Repeat several times to relieve stiffness and improve finger flexibility.
2. Wrist Rotations
Wrists are also commonly impacted by arthritis. Wrist rotations help keep the joints flexible and functional. To perform this exercise, stretch your arms out in front of you and make circular motions with your wrists—first in one direction, then in the other. Repeat several times in each direction to ease tension and improve wrist mobility.
3. Knee Bends
Knees are frequently affected by arthritis, and bending exercises can help strengthen the muscles around the joint. Stand with your feet hip-width apart and slowly bend your knees as if you’re about to sit in an invisible chair. Then, slowly straighten back up. Repeat this exercise several times to strengthen leg muscles and increase knee flexibility.
4. Leg Stretches
Simple stretches can help relieve leg pain. To perform this exercise, sit in a chair and extend one leg straight out in front of you, keeping it straight for a few seconds. Switch legs and repeat. This exercise helps improve flexibility in the hips, knees, and ankles.
5. Gentle Walking
Walking is an excellent exercise for relieving arthritis. It promotes blood circulation and reduces joint pain. Walk at a comfortable pace for 20 to 30 minutes, taking breaks as needed. Walking helps maintain joint flexibility while strengthening the leg muscles.
Anti-Inflammatory Diet: A Key Factor in Relieving Arthritis
In addition to exercises, diet plays an important role in managing arthritis. A diet rich in anti-inflammatory foods can help reduce pain and protect the joints. It’s recommended to eat fatty fish like salmon and sardines, which are rich in omega-3 fatty acids with anti-inflammatory properties. Fruits and vegetables high in antioxidants, along with nuts, flaxseeds, and olive oil, are also beneficial for joint health.
It’s equally important to limit processed foods, deli meats, refined sugars, and saturated fats, as these can increase inflammation and worsen arthritis symptoms.
To learn more about nutrients that support senior health, check out our guide on essential vitamins and minerals.
A Supportive Environment in Senior Living
Senior living often provides a living environment that is well-suited to seniors with arthritis. In addition to offering a safe setting, they provide on-site nursing care, balanced and adapted meals, supervised exercise programs, and personalized support.
If you or a loved one is living with arthritis and considering a more suitable living environment, don’t hesitate to contact a senior housing specialist at Bonjour Résidences by calling 1 844 918-1020 or by filling out an online request. Our team is here to guide you every step of the way.