Would you like to stay active without wrecking your joints?
Our joints take a pounding as we age. Cartilage erodes, we stiffen up, and before you know it, your daily morning walk feels like a dreaded task. The problem is…doing nothing is worse for you. Luckily there are lots of gentle activities that keep you moving and protect your aging joints.
And the best part?
You don’t need to be a gym rat to do them.
What you’ll discover:
- Why Aging Joints Need Movement
- The Best Low-Impact Exercises
- Tips To Protect Your Joints
Why Aging Joints Need Movement
Sounds counterintuitive, but exercise is actually good for your joints.
Joint fluid lubricates your joints. When your joints don’t move for extended periods, that fluid becomes more viscous. This is why you’re stiff when you wake up. Movement loosens up the joint fluid and helps decrease stiffness and discomfort.
Arthritis plays a large role in this discussion. Almost 54% of adults over the age of 75 have doctor-diagnosed arthritis. That means more than half of seniors live with stiff, painful joints daily.
Here’s the part most people miss…
When you exercise you make your muscles stronger. Strong muscles support your joints better which puts less pressure on the injured parts. By exercising a sore knee you are building up the muscles around the joint.
A great piece of equipment for this is a recumbent bike. Among the best recumbent bikes for seniors are the ones that let you build leg strength without compromising the support of your back. An exercise bike that’s easy on the joints keeps the impact off of your knees and hips while still providing you with an effective cardio workout. You get the benefits of riding without the high impact of running or jumping.
Think about it:
If your joints hurt, you don’t want to do an exercise that causes them more pain. A joint-friendly exercise bike takes care of that problem entirely.
The Best Low-Impact Exercises
Okay, now onto the workouts themselves. These will be low impact exercises that are easy on your joints.
Cycling
Cycling is hands down one of the best joint-friendly exercises out there.
Why? Well for one it’s a smooth repetitive motion allowing for better joint lubrication which helps reduce stiffness. No pounding impact as you would experience when running. Your knees and hips just glide through the pedal stroke.
Having an exercise bike that’s easy on your joints just makes it even simpler. Sit comfortably, adjust the resistance and pedal away at your own pace right in your living room. No traffic, no hills and no inclement weather to deal with!
And this is especially helpful for improving balance as well. Falling is a big problem as we get older and those with arthritis fall significantly more than those without arthritis.
Swimming & Water Workouts
Water is a magic ingredient when it comes to protecting joints.
Water supports much of your body weight when you exercise. Therefore, there is almost no pressure on your joints as you exercise. You can build muscles and work your heart with zero pounding.
Here’s why water works so well:
- It supports your body weight
- It reduces pressure on sore joints
- Warm water relaxes tight muscles
- It’s gentle but still challenging
Lots of pools have warm-water exercise programs. They typically keep the water around 90 degrees. That adds additional muscle relaxation. If you have access to a pool with a heater, you can’t get much easier of a workout.
Walking
Don’t overlook the humble walk.
Walking costs nothing, is easy, and can be done nearly everywhere. The only rule is to take it easy. Walk on level ground and use supportive shoes with good shock absorption.
Begin by walking for only 5 to 10 minutes each day. Your body will adjust quicker than you realize and soon you will find yourself walking farther without the stiffness.
Strength & Range-Of-Motion
You can’t skip strength work.
Strong muscles help stabilize your joints. And you don’t need to lift big weights to do it. Resistance bands or body weight are enough.
Don’t forget range-of-motion exercises. These are slow movements that stretch your joints through their full natural range of motion. Examples include ankle circles, shoulder rolls, and slow knee bends. Perform them daily and your joints will stay limber and loose.
Tips To Protect Your Joints
Performing the correct exercise is only part of the equation. You must also work safely to protect your joints.
Let me show you how.
Take time to warm up. Avoid exercising with cold, stiff joints. Spend several minutes doing some mild exercise to loosen up. By warming up you prepare your joints and decrease injury.
Listen to your body. Some discomfort is normal, but sharp pain is your body’s warning. If something hurts, stop. No exercise is worth injuring yourself over.
Easy does it. This is important. Consistency is far more important than intensity for joint health. Light daily exercise is better than wearing yourself out once a week.
Watch your weight. Excess weight places serious strain on your knees and hips. In fact, losing just one pound can relieve four pounds of pressure from your knees. That means regular, gentle exercise and healthy eating habits give your joints two reasons to celebrate.
Vary your exercises. Don’t just stick to one thing. Cycle, swim, walk and lift weights. This will work out different muscles and keep you from getting bored. Plus it won’t overload any one joint.
And here’s the biggest tip of all…
Always consult your doctor before beginning anything. They can guide you to specific exercises that are safe to perform on your joints given your current condition. It’s better to be safe than sorry.
Bringing It All Together
Taking care of your aging joints doesn’t mean living life seated on your couch. Sitting is actually the worst thing you can do.
Low-impact aerobic activity is the key to maintaining healthy joints pain-free well into the future. Cycling, swimming, walking and light weight training allows you to move your body without the high impact that injures joints.
To quickly recap:
- Keep moving to lubricate your joints
- Choose low-impact options like cycling and swimming
- Build the muscles around your joints
- Stay consistent and warm up properly
- Check with your doctor first
The reality is that it becomes more difficult to remain active as we age. However, it’s never too late to begin. Exercise well into your 70s, 80s and beyond has tremendous benefits, even if it’s mild.
Take some time to try a few of these low impact exercises and see how great your joints will feel. Your future self will thank you.
