As you age, you might expect some level of joint pain or arthritis. The joint pain, swelling, stiffness, and fatigue can make you want to stay on the couch. The less movement, the less risk for pain, right?
Wrong. The opposite is true. Regular exercise can help ease joint pain and other RA symptoms, according to the Centers for Disease Control and Prevention (CDC). “People who exercise have improved daily function, decreased depression and fatigue, reduced pain, and improved sleep,” says Hareth Madhoun, a rheumatologist at The Ohio State University Wexner Medical Center.
The cost of joint pain
A recent study indicated that the national cost of pain exceeded the cost of the nation’s priority health conditions (e.g., cardiovascular disease, neoplasms, endocrine, and nutritional and metabolic diseases), with costs ranging from $560 billion to $635 billion annually1. Alarmingly, more than half a billion people experiencing pain are currently over age 65 in the US, with this number expected to triple by 2050. As the number of older adults rises, frailty and chronic conditions associated with pain are likely to increase proportionally.
Why exercise is critical to decreasing joint pain
Exercise is crucial because it increases strength and flexibility, reduces joint pain, and helps combat fatigue. Of course, when stiff and painful joints are causing you problems, the thought of walking around the block or swimming a few laps might seem overwhelming. But you don’t need to run a marathon or swim 10 laps to help reduce pain. Even moderate exercise can ease your pain and help you maintain a healthy weight. When pain threatens to immobilize you, exercise helps keep you moving. Here why:
- Helps control your weight
- Enhance the quality of life
- Improves your balance
- Strengthens the muscles around your joints
- Helps maintain bone strength
- Give you energy throughout the day
- Increases sleep quality
More exercise means more independence for seniors:
Seniors who exercise regularly have a lower likelihood of relying on others. According to Harvard Medical School, regular exercise improves an older adult’s ability to walk, bathe, cook, eat, dress, and use the restroom. If self-reliance is a priority, exercise is one of the most effective ways for older adults to maintain independence.
Before launching into an exercise regimen, it’s essential to check with a physician to ensure you’re healthy enough for exercise and see which exercises are ideal for your current fitness level.
Best Exercises for Seniors
- Water aerobics
- Chair yoga
- Resistance band workouts
- Pilates
- Walking
- Bodyweight workouts
- Dumbbell strength training
Sources
- Gaskin DJ, Richard P. The economic costs of pain in the United States. J Pain.2012;13(8):715-724.