Exercise and arthritis

Oct 13, 2020 | Joey Keillor | @joeykeillor | Comments (29)

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Your joints are stiff, swollen and achy. Sometimes it hurts when you stand, get up from a chair or climb stairs. Won’t exercise just aggravate these symptoms and make you feel worse?

In fact, it’s just the opposite. The idea that you should rest your joints when you have arthritis is outdated. Today, it’s clear that movement is good medicine for osteoarthritis, rheumatoid arthritis and many other types of rheumatic disease. There’s no reason not to be as physically active as your abilities and symptoms allow. Exercising at least 30 minutes on most days of the week is recommended.

You'll need to take certain steps to keep exercise safe for your joints such as talking to your doctor about what activities are right for you, modifying activity so that painful joints aren’t aggravated, easing into activities and learning to listen to your body for signs of over-doing it.

But with sensible precautions, being active has many benefits for people with arthritis. Regular physical activity can help to:

Relieve pain and stiffness and increase energy — Studies show that moderate aerobic activity and strengthening exercises can reduce pain and morning stiffness. Exercise improves your balance, boosts your endurance and may also reduce inflammation.
Protect bones and joints — Within a relatively short period of time, regular exercise can strengthen the muscles surrounding your joints. This helps stabilize weakened joints and increases flexibility. Stronger muscles may even help compensate for cartilage loss and can improve your range of motion. Over the long term, exercise can help slow bone loss that leads to osteoporosis — a condition that increases susceptibility to fractures.
Control your weight — Combined with healthy food choices, regular exercise can help you lose weight or maintain a healthy weight. Keeping off extra weight has many health benefits, and it’s important for your joints.
Reduce or delay disability — Regular exercise helps you gain strength and agility that can improve your ability to work and do everyday activities, such as carrying grocery bags and climbing stairs. Keeping up better function helps you maintain your independence and quality of life.
Improve mood — People with arthritis are at higher risk of anxiety and depression. Getting regular physical activity can help reduce these mood disorders, relieve stress and improve your overall well-being.

This post is excerpted from Mayo Clinic Guide to Arthritis, a just-published book from Mayo Clinic Press.

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John, Volunteer Mentor | @johnbishop | Oct 27, 2021

In reply to @gscheeley "i'm 71 and have not exercised because of severe pain. Am I too old to start?..." + (show)

Hi @gscheeley, @colleenyoung is right. You are never too old to start exercising. I think too many people have that no pain no gain thought in their minds when it comes to exercise. Exercise for us seniors should incorporate a little fun, something we enjoy doing. I think another thing to remember is not to over do the exercise when you start out.

If you have any senior centers close to where you live you might want to call them and see if they offer any seniors yoga or exercise classes. I'm 78 and try to exercise at least 30 minutes a day for at least 4 or 5 days a week. I have a Teeter FreeStep Cross Fit Trainer that is sort of an elliptical bike that I can use inside the house year around. I used to love to walk but can no longer walk very far due to my lower back. Here is a YouTube video that might give you some ideas of how to start. Just find something you really like doing and make it fun.

20 Min Exercise for Seniors, Elderly, & Older People - Seated Chair Exercise Senior Workout Routines
https://youtu.be/8CE4ijWlQ18

Rachel, Volunteer Mentor | @rwinney | Oct 28, 2021

In reply to @gscheeley "i'm 71 and have not exercised because of severe pain. Am I too old to start?..." + (show)

@gscheeley Hi there! I'm so glad you asked this question. As I see you have heard a resounding, no, it is never too late to begin exercising. I think the first step is understanding that exercise is not a one size fits all plan. Modification is the key word in finding what works for each persons unique situation, age and health needs.

I am 51 and have a chronic pain disorder which prohibits me from standard exercise. No problem! I got past that and realized it was time to do what my body can handle. I was lucky to attend Mayo's Pain Rehab Center and learn how to safely and effectively exercise.

I learned to incorporate low impact weights and began at 1 pound hand weights then gradually worked my way up to 5 pounds over 3 weeks. This is just one example. You might find something in your home to use as arm weights like a cans of food from your cabinet. Leg lifts from a chair or laying on a bed, hand squeezes, shoulder rotations...it can be very gentle and light, but still be effective.

The key is to start slow with whatever it is you're doing and gradually increase reps or pounds. Every few days increase until you plateau at you max comfort level.

gscheeley, do you stretch every day? That is a great place to begin.

JK | @contentandwell | Oct 29, 2021

In reply to @gscheeley "i'm 71 and have not exercised because of severe pain. Am I too old to start?..." + (show)

Hi, @gscheeley Welcome to Connect!

Great advice from @johnbishop and @rwinney. There is no senior center close to me so I do my exercises at home. Of course if you can tolerate walking that is great exercise too. I was walking a lot but then realized that walking on pavement was giving too much of a pounding on my replaced knees. At my health club I walked on a track or treadmill which has less impact.

I am now 74 and exercise daily, generally between 45 - 60 minutes, sometimes a bit shorter, sometimes longer - I did 70 minutes a couple of days ago. I never exercised in my life except for doing fun activities like riding a bike and skiing but when I was in my late 60s I knew I had to do something so I started with pool aerobics. If you have a health club close to you where this is available I highly recommend it, not just as a way to get started but also to continue with it. I have not returned to my health club due to being high-risk to Covid but I really miss both the pool and the gym.

After using the pool for a while I got started with the gym. It's good to start with a few sessions with a personal trainer who understand the limitations of a senior getting started. I also had been in physical therapy so I continued to do some of the exercises from that in the gym at my club.

Of course the pandemic changed everything. As I said, I have not resumed my membership at my health club on the advice of my transplant team (liver transplant in 2016). Now I use a lot of videos to exercise. For me, I like using different people, they are all a bit different from each other. Here are some of my favorites:

Jenny McClenden is specifically for seniors and beginners.
https://www.youtube.com/channel/UCHufaoaq1VqjHvnv8zvg9pQ

Shellea Fowler is also totally geared to people over 50 and there seem to be quite a few of us who are in our 60s and 70s
https://www.youtube.com/results?search_query=shellea+fabulous+50

Jane Fonda! She did some workouts for seniors somewhat recently. I think she was in her 70s at the time. The ones I have done have been walking workouts. I like her because she really understands possible limitations, for instance she has had both a hip and knee replacement herself. She is also surprisingly knowledgeable about the physical body and includes better cooldowns than many exercise gurus do.
https://www.youtube.com/results?search_query=befit+jane+fonda

Senior Fitness with Meredith
https://www.youtube.com/channel/UC2BaKQ5vqal9yaC-VbpD5ZQ

These are just a few of the ones I use. If I'm looking for a short video to finish off with I generally go to Shellea Fowler, She has some very brief ones. If you do a video that does not have a cooldown my favorite is:
https://www.youtube.com/watch?v=Ufmhww_7XNo

I hope I am not overwhelming you, but there really are many videos geared to us seniors. Once you get started you can search on YouTube for senior fitness and find even more. I like to do strength exercises too and for that you should try to pick up some light dumbbells. They tell you to start you can use water bottles as weights which is a good way to start. I have weights from 2 pounds to 8 pounds (2, 3, 4, 5, and 8) and that works out well for me.
I like Annie Taylor Efremsky for short videos with dumbbells. She is younger but her videos are doable with light weights. She has just returned from having a baby so she is just starting up again:
https://www.youtube.com/c/AnnieEfremsky

Rachel, Volunteer Mentor | @rwinney | Oct 29, 2021

In reply to @gscheeley "i'm 71 and have not exercised because of severe pain. Am I too old to start?..." + (show)

Such great advice by everyone. I will second @johnbishop about using the Teeter Freestep elliptical stationary bike. It's costly, but very gentle on the joints, plus the resistance can be adjusted. I use mine year round which is much needed in the great northeast.

@contentandwell touched on seeking guidance from a physical therapist or personal trainer, that's very helpful advice if you feel unsure about your physical abilities. I had reservations about using my body, due to increased pain. It was helpful to have a professional guide me with a safe plan. You may also wish to consult your general practitioner for suggestions or guidance.

proftom2 | @proftom2 | Oct 30, 2021

In reply to @anniebrook "I used to be very active,gym 3 times a week working as a Psych nurse with..." + (show)

For me I've learned "Tiny Increments" of exercise work best. I wake up each day because of hip pain. It's my internal alarm clock. I grab the cane and start my day. Between my cancer, osteoporosis, and hernia I start movement. The movement helps. Being in the water helps a lot. Exercise, I do in tiny increments. Instead of 8 reparations of resistance I do 3 maybe 5. My advice is the reward is worth it. Its reinforces "Feeling Good" two ways. One, physical improvements. Two, emotional improvements. Combined both reward me with hope, just a little feeling of hope, means a lot to me.

thirdbird | @thirdbird | Oct 30, 2021

In reply to @anniebrook "I used to be very active,gym 3 times a week working as a Psych nurse with..." + (show)

I find podcasts and books on my phone make exercise easier

lioness | @lioness | Nov 3, 2021

@gscheeley Good advice from everyone John your a year younger then me but put me to shame I recommend going to P.T and have them help you if you have a physical problem I do and therapy has given me sheets I can do at home when done with P.T.I love Jane Fonda,s exercise DVD I have but am limited to what I can do but whatever you choose Just do it so important for body and mind

lavanda7 | @lavanda7 | Feb 6, 2022

Hello,
I am reading about boron. magnesium and K2MK4. Is there anything else gor osteoarthritis? Treatment etc...
No replacement.
Thank you

Colleen Young, Connect Director | @colleenyoung | Feb 15, 2022

In reply to @lavanda7 "Hello, I am reading about boron. magnesium and K2MK4. Is there anything else gor osteoarthritis? Treatment..." + (show)

Lavanda, you may wish to connect with other members talking about managing osteoarthritis in this discussion:
- Osteoarthritis: Let's connect and support each other https://connect.mayoclinic.org/discussion/osteoarthritis-3/