What kind of gentle exercise would be good for senior citizen who has joint pain?
Seniors with bad joints or arthritis should go for low-impact aerobic exercises.
If your knee joints hurt, you can:
• Water workout
• Chair stands
Joint pain in the wrists? Then choose:
• Fist close
• Wrist bends
• Gentle weightlifting
The most common disease in older adults is joint and knee pain. It is essential to keep yourself healthy and mobile. Walking may be a helpful exercise if you have arthritic knees or joint pain. Walking is the most effective way to begin the transition from inactivity to activity. It is a low-impact exercise that helps relieve arthritis pain or joint pain.
The reasons that walking is the first step to better health are:
1. It is easy.
2. It is free
3. It uses the whole body.
4. It burns calories.
5. It is a mood booster.
Different exercises can ease the pain depending on which joints you have arthritis. For hands and fingers, for example, you can fist your hand slowly if it hurts, hold it tight and tense for five seconds, release it, and then repeat.
Put one of your elbows on a table with your hand pointing to the ceiling for the wrist. Then push and pull your palm with your other hand, holding for five seconds in both positions.
Another tricky exercise for hands is making an O with your hand. Hold your fingers together and bend your thumb so it touches your index finger.
If you have problems walking and your hips and knees ache, sit on the floor with your legs laid in front of you. Bend forward to reach for your toes. You won’t be able to get them at first, but it’s OK, don’t strain yourself.
Alternatively, find a staircase, step one leg onto the bottom stair, and then do so with the other leg. Step backward and then repeat. Almost every joint pain can be relieved by swimming. It strengthens your muscles and improves your heart health. If you don’t like swimming, you can do water aerobics.
In recent years, water aerobics has become an increasingly popular exercise among people of all ages, but mainly among seniors. Exercising in the water is best for people who have arthritis, and other kinds of joint discomfort since the buoyancy of the water reduces the tension on your joints.
Furthermore, water provides natural resistance, eliminating the need for equipment in strength training. Water aerobics activities increase your strength, agility, and coordination while putting the least amount of strain on your body.
The following are some excellent water exercise activities for seniors:
• Jogging in the water
• Kicking flutter
• Leg lifts
• Push-ups while standing in water
• Arm curls
Chair yoga, like water workouts, is a low-impact type of exercise that boosts muscular strength, mobility, stability, and flexibility, all of which are significant health considerations for seniors.
Chair yoga is an easy type that puts less stress on the muscles, joints, and bones than more classic forms of yoga.
Also, chair yoga is said to improve older people’s mental health. Regular practitioners claim improved quality sleep, fewer cases of depression, and an overall sense of well-being.
Here are some of the best chair yoga exercises for older adults:
• Overhead stretch
• Seated cow stretch
• Seated cat stretch
• Seated mountain pose
• Seated twist