3 Easy and Effective Exercises for Adults and Elderly who suffer from Joint Wear and Tear

Are you feeling old yet? Complaining about your joint pain and back pain?

Making this an excuse to yourself from going out there and work yourself out won’t help you ease the pain.

Because the more the more you deprive yourself of the movements to exercise your joints, the more you are risking yourself to a complicated damage.

Rheumatoid arthritis is common to adults and elderly. It makes them not wanting to move at all because of the pain. But proper exercise and frequent movement actually helps to lessen the pain.

According to Hareth Madhoun, DO, a specialist in rheumatology at Ohio State University, “People who exercise improved daily function, decreased depression and fatigue, reduced pain and improved sleep.”

Exercise does not only help your joints but you as a whole. A lot of studies proved that exercise can change your bad lifestyle and will help your body in so many ways.

So, stop making an excuse just because you are old and experiencing those said joint pains. Don’t wait for your muscles to stiffen as you choose to just sit and sleep on your couch because you are too ‘old’ to exercise.

You don’t have to visit the gym to do this.

There are more convenient ways to get your body to move in the comfort of your home or just around your friendly neighborhood. Just try these following exercises:

  1. Do some chores
  • This doesn’t have to be a heavy chore like lifting heavy equipment at home. Just a simple house cleaning will do. Go get that broomstick and sweep the floor. Or, you could use the vacuum cleaner and sway with it.

You can also go out your garden and make some changes. Pull out the weeds and arrange your garden. This will help both you and the people around you. It is the best way to move your body if you don’t want to follow the routine exercises at the gym. Just practice to move along. Keep your joints busy.

Put on some additional movements when doing your chores. For example, jive on some steps while washing the dishes.

Sway your hips while wiping the window. Just the simple things. It doesn’t have to be a zumba or yoga steps. Put on your best moves on your own style, in your own home.

Think of your joints as individuals that need attention. And you, working them out would give them that much attention they need to not act out and give you too much pain.

  1. Walk
  • Aside from doing chores, walking is the easiest way to make your joints move. You can do it anywhere in any way you want. No paid trainings and routines that needs to be followed.

There was this trial published in 2016, it is from the journal of Musculoskeletal Care. They found out that among the people that are on the walking regimen had improved their feelings and the joint pains they are experiencing.

If you are not used to walking as a habit, take it slow. You don’t have to push yourself too hard when starting on this exercise.

This may only lead to further injury and worsened your arthritis. You can take a 5 minute break every time you feel tired. Do not walk on a hill if you haven’t tried it before.

Try the walkathon on a flat surface so you won’t have to overdo yourself. Challenge yourself pace by pace. Let your body adjust.

It is also important to choose comfortable attire. It is not ideal to wear jeans and flip lops.

Get in your gym clothes or yoga pants. Wear a nice pair of comfortable running shoes. You don’t want to end up with swelling toes because you chose to look fashionable with sandals instead of being comfortable with shoes.

After all, you are walking because you want to ease your arthritis and not to show off.

Lastly, walk with a friend. It might get boring along the way so it is better to go on this exercise with a friend. This will help you to keep on track as you won’t mind how long you are walking with a companion.

  1. Cycling
  • If you are more inclined with an adventurous trail or seeking for a much more thrilling way to exercise those joints, then cycling is for you. Whether riding a literal bicycle or a stationary bicycle will also help you to stretch those cramping joints and make them easier to move and fold.

Just make sure that when you decide to go out outdoors for a bicycle ride, you have the proper gear be prepared with the uneven surface you are about to face. There is also a gear called granny gear that is advisable to use for easier way to climb a hill with a bicycle.

Stationary bicycles are way more light weight than those for outdoor. This is for the people who don’t have time to go out and not comfortable with going out on a bike.

You can enjoy the cozyness of your home while doing this exercise. Listen to your favorite upbeat music or watch your favorite show to entertain yourself while doing this.

And just like in walking, don’t push yourself too hard when you start. Just let your body adjust and go with the flow of your chosen routine.

With all that being said, it is best to consult your physician first before trying any exercise. Your doctor will tell you if you are fit to do any of this or best to go on a therapy session. But as long as you are not that old and experiencing just a small amount of pain, it is better to practice your joints with these simple exercises.

As exercising will not only improve your joints but as well as your whole existence. All you have to do is encourage yourself.

Get upon your couch and get moving. It’s now or never!

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