Living with arthritis can make daily activities like housekeeping and maintenance for older adults challenging. However, exercises such as range-of-motion, strengthening, and aerobic exercises can significantly ease arthritis pain, improve mobility, and enhance the quality of life for older adults.

Assisted living in senior communities helps take care of everyday tasks with the added benefit of personalized support, services, and care, so older adults can maintain their independence and do more of what they love.

What Is Arthritis?

Arthritis is a broad term describing joint pain or joint disease characterized by inflammation in places where 2 bones meet. There are many types of arthritis, and common symptoms of arthritis include stiffness, swelling, redness, and pain in the affected area.

Arthritis symptoms can come and go or be chronic (long-term) and can range from mild discomfort to severe pain that impacts daily activities. The most common types are osteoarthritis and rheumatoid arthritis.

Osteoarthritis results from joint wear and tear, causing pain and stiffness. Rheumatoid arthritis, an autoimmune disease, leads to inflammation in the joints, resulting in pain, swelling, and potential joint damage.

How Arthritis Affects Daily Life & Mobility

Arthritis can severely impact daily activities. Simple tasks like walking, climbing stairs, or even holding a cup can become painful. The result is often reduced mobility, possibly leading to muscle weakness and further complications.

The Role of Exercise in Easing Arthritis Pain

Exercise offers numerous benefits for older adults with arthritis. Regular physical activity can help maintain joint flexibility, reduce stiffness, and increase muscle strength around the joints.

Exercise helps keep the joints moving, which is crucial for maintaining flexibility. Strong muscles support the joints, reducing the strain on them. Additionally, exercise releases endorphins, the body’s natural painkillers, which can help reduce pain perception. These improvements can lead to a significant reduction in pain and an enhanced ability to perform daily tasks.

5 Exercises to Ease Arthritis Pain in Seniors

Exercises that ease arthritis pain include using the full range of motion of joints, strengthening the joints, and raising heart rate.  

1. Walking

Exercises that raise heart rate and are easy on the joints include walking. Walking is a simple yet effective low-impact exercise. It helps improve cardiovascular health, increases energy, and strengthens the muscles around the joints.

Start with short walks and gradually increase the distance as comfort allows. Wear proper footwear to support the joints and avoid hard surfaces that may cause more pain.

1. Swimming

Swimming or water aerobics is excellent for older adults with arthritis. The buoyancy of water reduces the impact on the joints while providing resistance to strengthen muscles. Local community pools often offer senior-specific classes, making it a social and enjoyable activity.

1. Stretching

Regular stretching or range-of-motions exercises can lessen stiffness and help maintain and improve flexibility. Focus on gentle stretches for all major muscle groups, holding each for 20-30 seconds. Stretching can easily be done daily and is especially beneficial after other forms of exercise to prevent stiffness.

Examples can include:

• Stretching the arms up high
• Rolling shoulders forward and backward

1. Strength Training Exercises

Strength training with light weights or resistance bands helps build muscle strength to provide better support and protect the joints. Start with light weights, gradually increasing as strength improves. Focus on major muscle groups and aim to do strength exercises at least two days a week.

1. Tai Chi or Yoga

Tai Chi or yoga focuses on slow, gentle, deliberate movements and deep breathing. These exercises are beneficial for improving balance, flexibility, and muscle strength. They also promote relaxation, which can help manage pain and improve overall well-being.

Incorporating Exercise into Daily Routine

Older adults should consult their healthcare provider or physical therapist before starting an exercise routine. Here are some tips on how older adults can incorporate exercise to ease arthritis pain.

Make Exercise a Habit

Consistency is key to gaining the benefits of exercise. Set aside specific times each day for physical activity. It can be helpful to link exercise to daily routines, like walking after breakfast or stretching before bed.

Start & Go Slow

To reduce stress on joints while exercising, warm up, start slow, and begin with stretching or range-of-motion exercises before moving on to strength and aerobic exercises. Also, stop if you feel pain and take a break.

Use Heat & Ice

Heat can lessen pain and relax joints and muscles before you exercise. Icing the joints for up to 20 minutes after exercising can reduce swelling.

Support & Encouragement from Family Caregivers

Family caregivers can play a vital role in supporting older adults with arthritis. Encourage loved ones to stay active by participating in exercises together. Offer positive reinforcement and celebrate progress, no matter how small.

When to Seek Professional Help

Consulting with healthcare professionals can provide tailored exercise plans that consider individual capabilities and limitations. Senior living communities often have resources and exercise programs designed to help manage health conditions in older adults.

Healthy, Active Senior Living

Exercise is a powerful tool for managing arthritis pain and improving the quality of life for older adults. By incorporating low-impact activities such as walking, swimming, Tai Chi, stretching, and strength training into their daily routines, older adults can experience significant relief from arthritis symptoms.

Contact Sommerset Neighborhood to learn how our community can support your loved one’s health and well-being and help them maintain active lives with services and amenities.