As an elderly person with painful joints, what are you doing for exercise?
Low-Impact Aerobic Activities
The activities do not strain the joints and include walking, cycling, swimming, water aerobics, light gardening, group exercise classes, and dancing. To get major health benefits, do at least:
150 minutes (2 hours and 30 minutes) of low-intensity aerobic activity, like cycling less than 10 mph, or 75 minutes (1 hour and 15 minutes) of intense aerobic activity, like cycling at 10 mph or faster, each week. Another option is to combine both. According to this rule of thumb, one minute of vigorous activity equals two minutes of moderate activity.
Along with aerobic activity, you should also do muscle-strengthening exercises twice a week, involving all major muscle groups.
Yoga and stretching exercises are also crucial for people with arthritis. Arthritis often causes stiff joints, making daily tasks difficult. Practicing flexibility exercises daily keeps your range of motion open to carry out everyday tasks, hobbies and visit family and friends.
People who are at risk of falling or have difficulty walking should practice walking backwards, standing on one foot, and doing Tai Chi. Do balance exercises 3 days per week if you are at risk of falling. Balance exercises are included in many group exercise classes. See your doctor if you experience any of the following:
• Sharp, stabbing pain that lasts for days or weeks.
• Pain that makes you limp.
• Pain that persists after exercise or worsens at night.
• An injury or swelling that does not improve with rest, medication, or hot or cold packs.
• Swelling that is excessive or your joints feel “hot” or are red.