Safe Exercises Tips On Old Age Arthritis

SAFE EXERCISES TIPS FOR OLD AGE ARTHRITIS

INTRODUCTION

Joint pain is one of the important concerns in old age. Persistent pain in joints and swelling are the matter of worry in elderly and cause severe deformity in them. Work performance gets lower even if the person is in his early old age. Exercise, medicine, supplementation and diet are the intervention in managing arthritis at old age. Exercise now a day gets more importance for effective circulation of blood and less dependency on the diet. Elderly people do not have to compromise with their daily diet and also on the choice of food.

BENEFITS OF EXERCISE

Regular physical activity is beneficial for arthritis and complicated cases of arthritis like rheumatic arthritis. Scientific studies have shown that doing mild, moderate and intensive exercises help in getting relief from the pain, manage mood swing, increasing appetite and feel energetic. Even, regular exercise is preventive in delaying the onset of arthritis and related complications.

Elderly having arthritis cannot take up intense exercise as they have pain, fragileness of the bones, the stiffness of muscles and less energy to execute the exercises. In that case, choosing exercise pattern, time of physical activity and confidence are much needed to be ensured for old individuals.

TYPES OF EXERCISES AND FREQUENCY

There are mainly two types of exercises – aerobic, those involves intake of oxygen like swimming, running, dancing, cycling etc. Anaerobic exercises like weight training, weight lifting, brisk walk and muscle training. Aerobic or ‘cardio’ exercises involve more oxygen intake and faster breathing than usual, helps in expanding lungs capacity, heart rhythmicity, better blood circulation and lowering arthritis related blood toxicity in joints. Also, cardio exercises help in keeping the old people more energetic, hungry and more productive throughout the day.

• Some moderately active exercises suitable for the elderly can be – Brisk Walking, Bicycling, swimming, gardening, light tennis, dancing, yoga, light sports, rolling and skating.
• Some elderly can also have vigorous exercises sometimes as per their capacity and endurance like – jogging, running, playing soccer and basketball

FOOD AND EXERCISE COMBINATION

Effective exercises in combination with good diet are crucial and the key factor to fight arthritis. A good diet for elderly contains – good quality proteins like milk and milk products, eggs, lean meat, beans, lentils and other legumes. Diet should contain more antioxidant foods like lemon, berries, pineapple to fight inflammation related to arthritis. Probiotic foods like yoghurt, curd have to be included to cater digestion and stay fit internally. The optimum amount of good quality fat like omega-3 and omega-6 have to incorporate in the diet to fight inflammation and related toxicity.

OTHER RECCOMENDATIONS

Some other recommendations for handling arthritis with exercise are – maintain flexibility, drinking enough water and other liquids to support organ systems, stay active throughout the day by moving around and not to stay sedentary, plan the diet and exercise schedule by keeping a target in mind, planning exercise type in an effective manner to avoid strain on muscle, adequate sleep, meditation, participating in group physical activities and avoid overstressing due to the burden of the disease.