Exercise regimen for people with osteoarthritis

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Topic “Bone and joint pain in the elderly” with you to learn the content.

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Appropriate exercise regimen, especially for people with arthritis. Helps improve musculoskeletal strength, relieves symptoms for the elderly.

Some people think that daily activities such as housework, bathing, dressing, cooking, etc. are enough to help joints maintain their range of motion, but not really. 

Why is exercise necessary for arthritis patients?

For arthritis patients, exercise is important because:

  • Increase energy for the body;
  • Help patients sleep better;
  • Weight control;
  • Maintain a healthy heart;
  • Increase muscle and bone strength;
  • Reduces depression and fatigue;
  • Boost your confidence

người già tập thể dục dưới nước

Exercise helps keep joints healthy and maintains or improves joint range of motion.

In addition, exercise helps transport nutrients and protective substances to the joints and move waste products away from the joints.

How to choose the right exercise

People take care of Or the elderly should consult a doctor about plans and goals to be able to create an appropriate exercise program.

Practicing sports and exercises that are not suitable for your physical condition and endurance can easily cause injury or damage to your joints. It is especially difficult for the elderly to recover.

Therefore, the form and intensity of exercise recommended for each individual will be different, depending on: Type of arthritis, joints involved, level of inflammation, stability of joints, etc.

Here are some forms of exercise that are suitable for people with arthritis:

  • Walk: This is a great and cost-free option. Walking helps strengthen and maintain joint flexibility, and reduces the risk of osteoporosis;
  • Tai Chi: This gentle martial art from China features flowing, gentle movements. It is designed to help relax, and improve joint range of motion;người già tập thái cực quyền
  • Yoga: Helps relieve pain, relax stiff muscles and soothe sore joints. Yoga Using controlled movements, pressure, stretching and relaxation, deep breathing,..
  • Cycling: freestyle cycling or stationary cycling, adaptable to many physical limitations;
  • Jogging: This is a good exercise option for arthritis patients if running on soft surfaces. However, it should be limited for people with lower limb arthritis.

Notes on exercise for arthritis patients

To get the most benefit from an exercise regimen, older adults need to:

  • Perseverance: Exercise should be done daily to see results and get the full benefits. 
  • Increase intensity gradually: The best exercise program is one that starts low and builds gradually. Exercising too hard when you first start can make arthritis symptoms worse;
  • Exercise when symptoms are least severe: The best time to exercise is when the patient has the least pain and stiffness;
  • Do not abuse: Each person has their own tolerance limit, so choose appropriate exercises based on the actual situation of the elderly. 
  • Listen to your body: Reduce frequency or stop exercising if pain lasts more than 2 hours or worsens after exercise.

  • Avoid exercise if the joint is hot: Exercise can make swelling or warmth in the joints worse.
  • Set realistic goals: Don't set too intense a workout goal right from the start.
  • Rhythmic and steady: Exercise should be combined with breathing exercises, avoiding sudden movements as this can put stress on the joints. 
  • Rest alternately with appropriate exercise regimen

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