Staying Active With Arthritis

Over 25 percent of all older adults are affected by arthritis and are on some sort of medication for it. Although many believe that prescribed medicine is the only way to treat arthritis, there are other treatments available. One effective and simple method of treating arthritis is exercise. Exercise is beneficial for individuals with arthritis as it lubricates the joints, keeps them flexible, and helps lessen the pain. Additionally, exercising helps shed those extra pounds which put a lot of strain on the joints and makes them stiff Therefore, do not hesitate to incorporate exercise into your daily routines! Before starting any exercise plan, have a doctor’s approval. An individualized exercise perscription from the doctor usually includes low-impact exercises from these categories:


  1. Endurance Exercises-​ Helps maintain a healthy weight and reduces swelling in joints
  2. Balance Exercises-​ Improves proprioception (ability to know where you are in space). Prevents falls.
  3. Range-of-Motion Exercises​- Relieves stiffness and improves flexibility.
  4. Strengthening Exercises-​ Helps muscles support the joints.


YOGA


One great exercise for people with arthritis is yoga. It encourages better posture by making you stronger and more flexible. Some studies have shown how yoga may even prevent inflammation and help protect against some chronic inflammatory diseases. Participating in yoga in the long run could also improve heart health. One study done found that participants 40 years or older who took yoga for 5 years had a significantly lower blood pressure than those who didn’t.


WALKING 


Another beneficial and fairly easy exercise for people with arthritis is… walking! Many might not know this but walking is very beneficial not only for arthritis patients, but for everyone! Begin by taking a 15 minute walk first and then slowly progressing each day. That means that if you started with a 15 minute walk on the first day, increase it to a 30 minute walk the next and so on. This will improve cardiovascular health, strengthen bones, and support flexibility.


SWIMMING


If a senior is suffering from arthritis in multiple area, the best exercise for them would be swimming, This is due to the fact that water takes the weight off of joints and allows them to move further with less pain. If the senior does not know how to swim, sign them up for water aerobic classes where you spend the majority of time standing on the bottom of the pool. Better yet, sign up for the water aerobic class with the senior to provide support and spend some quality time with them.


WEIGHT LIFTING


Although lifting weights might seem intimidating, it is one of the most beneficial exercises for seniors with arthritis. Weight lifting strengthens muscles and helps ease joint pain and stiffness. One study found that seniors with arthritis who performed strength training exercises twice a week for two years improved muscle strength by 59 percent. Furthermore, reductions in pain, inflammation, and stiffness were also reported. Another reason why arthritis patients should weight lift is because strength training can increase bone density and reduce the risk of osteoporosis. This is significant because many medications used to treat arthritis can increase the risk of osteoporosis (a condition that weakens the bones).

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Finally, Thanksgiving is upon us! A time filled with friends, family, great food, and laughter. However, one thing that makes this holiday different from other American holidays is its emphasis on gratefulness. Thanksgiving is all about appreciating those around us and being grateful for the things we have, aside from its historical significance of course. Whether you are a caregiver, a family member, or a friend, the holidays provide a great opportunity to keep your relationship with a senior strong. Here are a few fun activities for family members and seniors to participate in: Baking This is a great activity for seniors as well as the whole family, especially since food is a staple at Thanksgiving. Some things worth baking during this season are things like pumpkin pie, apple pie, cheesecake, or simple things like chocolate-chip cookies. The children can also join, helping bake the cookies and then decorating them. For healthier baked goods, one can look online or ask the senior for some dessert recipes. What would make the senior happier than baking something from their childhood? Relive Moments Through Scrapbooking If you have a pile of photographs that you’ve been saving, now is the perfect time to bring them out! This is also a great activity for seniors with Alzheimer’s as a photograph and recalling when it was snapped might jog their memory. Decorating the scrapbook with stickers and other items might even invite the kids to join in as well. Later on, the kids will inherit the scrapbooks and be able to look back on the great memories they’ve made. Holiday Decorating Decorating the house for the holidays is another festive activity which seniors can most definitely participate in. Put out some cinnamon-scented pine cones or even some autumn colored trinkets to the space. Go outside and collect some beautiful fall-time leaves which have fallen down. Another great idea is taking the senior to a pumpkin patch and picking out some pumpkins to decorate the front of the house. Shopping Many might overlook this festive activity, however seniors can be brought along to help with the Thanksgiving shopping list. Not only will they be great company, but they might also provide some tips for which items to purchase. Have the senior hold the shopping list and keep track of all the items you buy, this will ensure that nothing is forgotten. After that, have the senior pick a place where they would like to eat and thank them for their help.
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