If you enjoy an active lifestyle while also living with arthritis, you're not alone. In fact, the U.S. CDC reports that 50% of seniors aged 65 and older have been diagnosed with arthritis. You don't have to let joint pain, joint inflammation, and arthritis hold you back from hiking, walking your dog, or playing with your grandchildren. A few straightforward lifestyle changes can help you embrace all that life offers, even with arthritis.
Why is Staying Active Important for Arthritis?
If you're tempted to give up your favorite physical activities because of joint pain, this can actually make your arthritis symptoms worse. Staying active is a foundational part of managing the discomfort associated with arthritis. One review of recent medical literature found that consistent physical activity can offer numerous benefits. Example perks include decreased joint stiffness, reduced fatigue, better balance and coordination, increased muscle strength, and enhanced joint range-of-motion (ROM) flexibility. These are all crucial factors necessary for keeping you active and mobile for years to come.
Do Daily, Gentle Stretches for Your Joints Every Morning
Daily morning stretches can increase circulation around your joints while also decreasing swelling and discomfort. This can significantly improve your mobility over time and reduce your symptoms of arthritis. Start with gentle range-of-motion exercises, such as arm circles, arm swings, trunk rotation (if it won't cause back strain), neck rolls, and arm raises. Keep in mind that every person is different, and you should chat with your doctor before taking on new stretches or workouts.
Use Good Posture and Maintain Proper Form When Exercising
Whether you're just starting out or are an experienced athlete, using proper form is critical when engaging in any form of physical activity. Make sure your back stays straight and your core and glute muscles remain engaged while sitting, standing, or moving. This can help reduce joint inflammation, lower the risk of strain on active joints, prevent further injury potential, and warm up the muscles that are necessary for joint stability.
Maintain a Healthy Weight to Reduce Pressure On Your Joints
Extra weight puts increased pressure on your joints, which can exacerbate your arthritis symptoms. This is especially true for the joints in your feet, knees, and hips. Research suggests that losing just a few pounds through healthier eating and physical activity can lessen joint stiffness and improve your arthritis pain.
Eat Anti-Inflammatory Foods to Reduce Joint Inflammation
Eating an anti-inflammatory dietary pattern can help those living with arthritis. Foods that may reduce joint inflammation include salmon, walnuts, chia seeds, fresh fruits, veggies, beans, and lentils. Avoid processed food and sugary beverages because these can trigger joint swelling and arthritis flare-ups.
Focus on Low-Impact Physical Activity
Low-impact physical activity helps to keep your body moving without the stress on your joints created by high-intensity exercises like running or weight-bearing activities. Arthritis-friendly low-impact workouts may include swimming, yoga, aqua aerobics, Tai Chi, and walking.
Take a Break When You Feel Pain
When symptoms flare up, give yourself a break and cool down. Resting allows your body to properly recover between bouts of physical activity. Instead of focusing on how long your hike, run, or gym workout was, focus instead on the total time you spent moving throughout the day.
Senior Helpers of Greater Cincinnati Can Help
Senior Helpers of Greater Cincinnati is here to help you maintain an active lifestyle for years to come. From meal planning to medication reminders, our in-home caregivers support you and your goals, every step of the way. Contact Senior Helpers of Greater Cincinnati today to learn more about how we're making a difference in the lives of seniors in Fairfield, Hamilton, Middletown, Cincinnati, Loveland, and Milford.