This article was contributed by Naomi Cook

If you have arthritis, you may have considered light exercise. This may sometimes seem impractical if you are experiencing joint pain or stiffness. In fact, a 2020 Arthritis Foundation survey showed that 71% of individuals with arthritis experienced fatigue during the week. There are certain exercises for older adults with arthritis that won’t prove too taxing, however.

Arthritis can be a painful and sometimes debilitating condition. More information can be found in this useful guide. A non-invasive imaging test of the knee can help diagnose and monitor arthritis if you believe you may have the disorder.

Best Exercises for Older Adults with Arthritis

Exercises for older adults with arthritis can help to alleviate some symptoms. They also support bone and muscle strength. Here are some gentle arthritis exercises that seniors can do to reduce arthritis pain.

Arthritis in the Hands and Wrists

The following exercises can help relieve arthritis in the hands and wrists.

Wrist Bends

Some older adults with arthritis experience their wrists getting ‘stuck’ in a position. Sometimes they may struggle to bend their wrists. This exercise can help to increase mobility.

1. Place your elbow on a table top with the hand pointing towards the ceiling.
2. Use your other hand to slowly push back the open palm. Go as far as you can but avoid pushing so far that you experience pain.
3. Hold the hand position for five seconds, then release.
4. Push the hand forward and hold for five seconds, then release.

Repeat these steps on the other hand.

Fist Close

People may struggle to form a fist for various reasons. Arthritis in the hand is one of them. Finger flexibility is essential if you have arthritis. This exercise may provide some relief.

1. Make your hand into a fist. Do it slowly if the action is challenging.
2. Hold your hand in a fist for five seconds, or as long as possible.
3. Release your hand and repeat this exercise ten times.

Arthritis in the Ankles of Feet

Performing these exercises for older people with arthritis can help improve mobility and balance.

Ankle Circles

This exercise moves the ankle through a full range of motion. The goal is to stretch ankle joints and relieve stress and tension.

1. Hold onto the side of a chair for extra support and balance.
2. Stand up and lift one foot off the floor.
3. Point your toe and only move your ankle to make a circle.
4. Make five circles, then switch directions.
5. Switch to the other ankle and repeat these steps.

Towel Pickup

This is a low effort exercise that can build up strength in the foot and ankle.

1. Sit down and place a towel on the floor in front of you.
2. Keep your heels on the floor.
3. Crunch the towel between your toes to pick it up.
4. Repeat these steps 10 to 20 times.
5. As the exercise gets easier, place a small weight in the towel. This could be something as small as a can of beans.

Arthritis in the Hips or Knees

Arthritis in the knee can occur in one or both knees and may worsen with age. These exercises for older adults with arthritis can help to alleviate symptoms.

Step-Ups

This exercise may help relieve arthritis symptoms. You only need a step. If you do not have stairs, a sturdy block may be a suitable substitute.

1. Bend your knee to help relieve pain.
2. Hold on to a staircase bannister for balance. Step onto the bottom step one foot at a time.
3. Move backwards off the bottom step, then repeat the exercise for thirty seconds.

If you still have energy, repeat for another thirty seconds.

Arthritis in Multiple Body Areas

As arthritis progresses, it can affect joints throughout the body. When this occurs, full body exercises for older adults with arthritis can help to relieve pain.

Swimming

A brisk swim, or a water aerobics class, can provide multiple benefits. These include:

• Boosting joint flexibility
• Improving blood circulation
• Reducing muscle pain and stiffness
• Preserving and building strength and cardiovascular fitness
• Low-impact exercise decreases the impact on joints

You should consider contacting your local pool to learn whether they have services for older adults. For example, they may provide assistance walking into the pool. Many swimming pools also have time slots intended for disabled people or quiet swims. These can make your swimming experience more enjoyable.

Yoga or Tai-Chi

Engaging in activities such as yoga and tai-chi may help older adults relieve arthritis symptoms throughout the body.

Yoga focuses on gentle stretches that relive pressure on joints and strengthen muscles. Tai-chi accomplishes a similar result through gentle movements, deep breaths, and meditation techniques.

You can attend classes both online and in person.

Arthritis, Exercise, and Health After 65

The basic exercises for older adults with arthritis listed above may help in various ways. They can aid in reducing pain, improving range of motion, and sustaining normal joint function.

In addition, these exercises can be easy to do, increase relaxation, and help you sleep better.

Many older adults are concerned that exercise will aggravate their condition. The key is to do low-impact exercises every day to help increase joint strength and flexibility.

Before you start new exercises, you should consult your GP. Furthermore, you should avoid working out when alone. If you cannot arrange for supervision at home, consider finding local classes.

Stay Safe at Home

Arthritis can result in reduced balance and mobility. This may increase the likelihood of falls around the home. If this is a risk for you, you may benefit from a personal alarm from LifeConnect24.

Personal alarms provide extra peace of mind, offering assistance at the press of a button. When your alarm is activated, it sends an alert to our 24/7 Response Team. Using the loudspeaker in your alarm base unit, they will speak with you to assess the situation. This allows them to arrange the correct help. In most cases, this will involve contacting your emergency contacts. These could be a neighbour, a friend, or a family member. In appropriate circumstances they will inform the emergency services.

Do not worry if you experience a fall or other emergency whilst away from your alarm unit. If there is no response, our team will assume it is an emergency and call for the emergency services.

You can find out more about the Lifeline alarm service by reading our quick guide. We believe our alarms can promote independence at home. Don’t just take our word for it; read some of our customer reviews. Finally, you can find out more by getting in contact with our helpful customer service team. Call us on 0800 999 0400 or fill in our contact form and we will get back to you.

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