As we age, it’s important to stay active and exercise to maintain bone health. But for people with arthritis, exercising can be challenging. The pain and stiffness associated with the condition can make it difficult to get moving, but it’s important to stay active. In this blog, I'll provide 10 tips for exercising to strengthen your bones as you age if you have arthritis.
Introduction to Exercises to Strengthen Bones as You Age
Exercising is essential for maintaining bone health and preventing bone loss as you age, especially for people with arthritis. Regular physical activity can help build strong bones and muscles, reduce joint pain, increase flexibility and mobility, and improve balance and coordination.
But for people with arthritis, exercise can be difficult. Arthritis causes pain, stiffness, and swelling in the joints, which can make it difficult to move and exercise. It’s important to talk to your doctor before starting any exercise program as they can provide advice and guidance on the best exercises for your specific condition.
“Regular exercising goes a long way in keeping your joints healthy, but always exercise in moderation and instead of following exercises that strain your joints and forces them to bear an excessive weight, such as running and weight training, adopt exercises such as swimming and cycling, where your joints are better supported and the strain on your joints is more controlled.”
― Osteoarthritis: Everything you need to know to diagnose and treat your arthritis and how to maintain a healthy body
Benefits of Exercising for People with Arthritis
Exercising is important for people with arthritis and can help reduce pain and stiffness, improve mobility, and build strong bones. Regular physical activity can also reduce stress, improve sleep, and boost overall wellbeing.
Exercise can also help improve balance and coordination, which can help reduce the risk of falls and injuries. Regular physical activity can also help maintain a healthy weight, which can help reduce the stress on joints and reduce pain.
Recommendations for Exercising with Arthritis
If you have arthritis, it’s important to talk to your doctor before starting any exercise program. They can provide advice and guidance on the best types of exercises for your specific condition.
It’s also important to start slowly and gradually increase the intensity and duration of your workouts over time. Make sure to listen to your body and take breaks when needed.
Types of Exercises for Arthritis
There are several types of exercises that can help strengthen your bones and reduce pain and stiffness associated with arthritis. The best exercises for people with arthritis are low-impact activities like walking, swimming, and biking. These activities are gentle on the joints and can help reduce pain and stiffness.
It’s also important to incorporate strength training, balance, and flexibility exercises into your routine. These exercises can help build strong bones and muscles, improve mobility, and reduce the risk of falls and injuries.
Strength-Training Exercises for Arthritis
Strength-training exercises are important for people with arthritis as they help build strong bones and muscles. Strength training can also help reduce joint pain and stiffness, improve mobility, and reduce the risk of falls and injuries.
When strength training, it’s important to start slowly and gradually increase the intensity and duration of your workouts over time. Make sure to use proper form and avoid exercises that cause pain or discomfort. You can also use light weights, resistance bands, and bodyweight exercises to help build strength.
Balance Exercises for Arthritis
Balance exercises are important for people with arthritis as they help improve balance and coordination, which can help reduce the risk of falls and injuries. Balance exercises can also help improve posture, reduce joint pain, and increase flexibility and mobility.
When doing balance exercises, it’s important to start slowly and gradually increase the intensity and duration of your workouts over time. Make sure to use proper form and avoid exercises that cause pain or discomfort. You can also use balance boards, balance discs, and balance balls to help improve balance.
Aerobic Exercises for Arthritis
Aerobic exercise is important for people with arthritis as it helps reduce joint pain and stiffness, improve mobility, and build strong bones and muscles. Aerobic activities like walking, swimming, and biking are low-impact and gentle on the joints.
When doing aerobic exercises, it’s important to start slowly and gradually increase the intensity and duration of your workouts over time. Make sure to use proper form and avoid exercises that cause pain or discomfort. You can also use an exercise bike, elliptical, or treadmill to help improve aerobic fitness.
Stretching Exercises for Arthritis
Stretching exercises are important for people with arthritis as they help increase flexibility and mobility, reduce joint pain and stiffness, and improve posture. When stretching, it’s important to move slowly and gently and avoid exercises that cause pain or discomfort.
It’s also important to incorporate dynamic stretching into your routine. Dynamic stretching involves moving your joints and muscles through their full range of motion. This type of stretching can help improve flexibility and mobility and reduce joint pain and stiffness.
Safety Tips for Exercising with Arthritis
When exercising with arthritis, it’s important to follow a few safety tips. Make sure to warm up before exercising and cool down afterwards. This will help reduce the risk of injury and reduce joint pain and stiffness.
It’s also important to wear supportive shoes and clothing and use proper form when exercising. Make sure to take breaks when needed and avoid exercises that cause pain or discomfort. Finally, make sure to stay hydrated and listen to your body.
Conclusion
Exercising is important for people with arthritis as it helps build strong bones and muscles, reduce joint pain and stiffness, and improve mobility and balance. But it’s important to talk to your doctor before starting any exercise program and follow safety tips.
When exercising with arthritis, it’s important to start slowly and gradually increase the intensity and duration of your workouts over time. Make sure to use proper form and avoid exercises that cause pain or discomfort.
Exercising can help reduce pain and stiffness, improve mobility, and build strong bones and muscles. So, if you have arthritis, make sure to incorporate low-impact activities, strength training, balance and flexibility exercises, and stretching into your routine.
If you have any questions about exercising with arthritis, make sure to talk to your doctor. They can provide advice and guidance on the best exercises for your specific condition.
So, keep these 10 tips in mind and start exercising today to strengthen your bones as you age!
