Arthritis: Four exercise tips to ease joint pain and keep you moving in later life
ARTHRITIS can cause painful and stiff joints, which can cause problems with mobility in later life. Symptoms can be improved by keeping active and exercising, but this can be hard for older people who struggle to get regular exercise. Follow these exercise tips to keep joints healthy and pain-free in later life.
This Morning: Dr Ellis on how exercise can help arthritis
Arthritis causes pain, swelling and stiffness of the joints in the body.
It can happen at any age, and is common among older people.
According to a recent LloydsPharmacy ‘Health of the Nation Report’, 83 per cent of over 65s say pain has the greatest impact on their mobility and exercise.
One of the best ways to keep joints healthy is to keep active and exercise regularly, but this can be hard when joints are painful to move.
Start with small steps to build your strength, flexibility and balance gradually and safely, as well as your confidence
Follow these tips from independent living expert Sam, at Betterlife, part of LloydsPharmacy, to keep active and healthy in later life.
Seek advice
If you’ve been inactive for a while, or have other underlying health conditions, it’s always best to have a chat with your GP before taking up any strenuous exercise.
Talk to family and friends for support but also to help motivate you in creating a regular commitment to being active.
Even better, do the exercise with friends or a local exercise group.
Start small
“Start with small steps to build your strength, flexibility and balance gradually and safely, as well as your confidence,” said Sam.
This could involve starting with just 10 minutes at home, before gradually building up to 20, then 30 minutes, and eventually an hour.
“It should be gentle enough that you can speak in a normal voice while exercising, otherwise you should slow down.”
Get into a routine
If you can commit to a regular time and place to exercise, you are more likely to stick to it.
“This is especially true if you can weave it into your regular routine, for example, getting off the bus a stop or two early to walk slightly further or maybe some quick aerobic exercises while the kettle boils,” said Sam.
“If you find your motivation is higher in the mornings, consider scheduling a fitness class, a session at the local swimming pool or pulling out the yoga mat at this quieter time.”
Warm up and warm down
Warming-up can prevent injury and make a workout more effective, while a warm-down can help you to relax and slow your heart rate.
“A ten-minute warm-up and cool-down is a small price to pay to help avoid aches, pains and muscle strains,” said Sam.