Did you know that arthritis impacts more than 50 million Americans, making it the number one cause of disability in the country?
And while exercise doesn’t reverse damage that’s already done, it can help prevent arthritis from getting worse, and it has the added benefit of keeping excess pounds off. That can make a huge difference on the joints that support most of the body’s weight: the hips and knees.
The Y is here to help with our program, Fit & Well Seniors. This program features simple, easy-to-learn movements that motivate individuals to stay active and reclaim their health.
Some changes that past participants have noticed include:
- More energy
- Better balance
- Increases in upper and lower body strength
- More flexibility and range of motion
- Better sleep
- More feelings of happiness
- Sense of independence
The Y offers 119 land and 26 aquatics classes in all 8 Wards of DC in addition to health and lifestyle assessments, inter-generational activities, social clubs and a mobile unit – all free of charge. Each class session includes cardiovascular, strength training, balance and flexibility exercises and the fostering of strong social relationships between participants.
Moving is essential if you are living with arthritis! Exercise helps to limit pain and improve joint motion. It also boosts energy levels, improves strength to support your joints, and prevents falls and future injuries. Movement helps your joints be healthier.
As always it is best to seek medical advice before starting any exercise program and work with a doctor and a physical therapist to develop a tailored exercise plan, but most doctors will recommend some or all of the following activities to reduce the impact of arthritis.
Stretching
Stretching can help improve flexibility, reduce stiffness, and increase range of motion. Stretching daily is important for relieving arthritis’ symptoms. The ideal stretching routine will be different for each person and depend on which joints are affected and what symptoms occur. However, stretches often involve slowly and gently moving the joints of the knees, hands, and elbows.
Walking
Walking is a low-impact form of exercise that can help with aerobic conditioning, heart and joint health, and mood. Walking is an excellent form of exercise. It’s low-impact, and because it’s a weight-bearing exercise, it helps strengthen muscles and build bone. It is essential to wear proper shoes and stay hydrated, even if the walking is not strenuous. It is often sensible to walk slowly initially and then increase the pace when possible. During inclement weather, our walking tracks can make this form of exercise easy and convenient!
Flowing movements, such as Yoga and Tai Chi Both yoga and tai chi combine deep breathing, flowing movements, gentle poses, and meditation. They increase flexibility, balance, and range of motion while also reducing stress.
Pilates
Pilates is a low-impact activity that can increase flexibility for enhanced joint health. It can be helpful to do Pilates poses that activate the core muscles and emphasize movements that help with stability. Pilates can be good for overall movement patterns, similar to yoga and tai chi.
Water Exercises
Water helps support body weight by minimizing gravity, which means that water exercises do not impact heavily on the joints. Swimming, water aerobics, and other gentle water exercises can increase flexibility, range of motion, strength, and aerobic conditioning. They can also reduce joint stress and stiffness.
Cycling
As arthritis increases the risk of cardiovascular disease, it is vital to keep the heart as healthy as possible. Cycling can help improve cardiovascular function. Riding a stationary bike can be a safe way to get the joints moving and improve cardiovascular fitness. In addition to improving aerobic conditioning, cycling can reduce stiffness, increase range of motion and leg strength, and build endurance.
Strength Training
Strengthening the muscles around the affected joints can help increase strength while reducing pain and other symptoms of arthritis.
YMCA of the USA has shared this website as a good resource to learn more about arthritis and current arthritis research to understand the causes, prevention and development of new treatments.
