Staying Active with Arthritis

Arthritis is a common condition that ends up affecting millions of people every year, particularly seniors. Common symptoms of arthritis include joint stiffness, pain, and inflammation usually felt around the major joints in the body like knees, elbows, shoulders, etc. While many may say that with age it hurts to move and prioritize resting, stopping the movement completely is not a good idea either. This is because as we decrease the movement of our joints, they become stiffer, and the muscles surrounding them also become weaker. This phenomenon makes the seniors more prone to injury as well. And on top of that, those with arthritis face a greater challenge. Studies suggest that the percentage of seniors with arthritis increased with age reaching up to 53.9% in those aged 75 and older.

The solution? Movement. Staying active is important for those with arthritis. But don’t you worry. A journey that seems like a mountain to climb also starts with a step. And then taking one step after another.

So, let us make it easier. Let’s start with why staying active is important:

Importance of staying active

 Physical activity plays a crucial role when managing arthritis symptoms or dealing with their onset. Regular exercise helps in minimizing joint pain and stiffness, it strengthens the muscles around the joints, improves flexibility, and enhances endurance too. On an emotional well-being level, regular exercising helps release endorphins (the happy molecule), reduces stress, and uplifts mood too. This is especially essential for seniors who are dealing with chronic pain.

Now, let’s get moving! Here are some of the key tips for seniors on staying active and living a fulfilling life:

Exercise Recommendations

 Low-impact exercises are best for seniors with arthritis. Such exercises are gentle on the joints and are a great way of adding mobility in the day-to-day routine. Here are some of the best low-impact exercises for seniors:

– Walking: It is simple and accessible almost everywhere. Walking improves joint function, strengthens muscles and most importantly boosts cardiovascular health, all of which support the joints

– Swimming: Both swimming and water aerobics are great options for seniors with arthritis. The buoyancy of water minimizes the impact on the joints and provides enough resistance for muscle strengthening

-Yoga: Yoga is another low-impact exercise that helps in building balance and flexibility. The gentle movements also provide relaxation alleviating some arthritis pain

There are ways to make this activity easier and simpler throughout the day. For example:

– Taking walks inside the house while talking on the phone
– Putting on a music channel on TV and dancing to it
– Taking frequent stretch breaks during the day
– Doing gardening tasks while caring for your plants like digging, weeding, raking, etc.
– Doing laps in the hallway or stretching while watching TV

Diet and nutrition tips

 Diet also plays a significant role in managing arthritis symptoms. Here are some anti-inflammatory foods you can add to your meals that keep your joints healthy and pain-free for longer:

– Antioxidant-rich foods: Leafy greens, nuts and berries are packed with antioxidants that help protect cells
– Omega-3 Fatty Acids: Found in fish or Omega-3 tablets, it helps calm down inflammation around the joints
– Whole grains: Brown rice, whole-wheat products and quinoa help too
– Turmeric and ginger: Both spices have anti-inflammatory properties and can be easily added to meals

Here are also some foods to avoid:

– Processed foods high in sugar and trans fats, which can increase inflammation
– Excessive red meat and dairy, which some studies suggest may exacerbate arthritis symptoms in certain individuals

Pain management strategies

 While you add more exercise to your routine and make the necessary nutritional changes in your meals, you need something to deal with arthritis pain as well. Because if you are in constant painful agony, you won’t be able to focus on movement. Tweaking your daily routine with some helpful adjustments like joint-friendly aids can make a significant difference in bringing down the pain level.

Here are some helpful pain management strategies:

– Add joint-friendly footwear to your life: Shoes that offer good arch support and come with additional cushioning can help reduce stress on weight-bearing joints in the body
– Chairs and pillows with additional support: Introduce chairs with proper back support in your life and add cushions that are designed to relieve the pressure, providing enhanced comfort
– Take hot and cold therapy time-to-time: Heat exposure can help relax muscles and enhance blood flow to the affected area while cold therapy helps reduce inflammation
– Assistive devices: You can also take help of walkers or canes to help with mobility and reduce the strain on joints that already are in pain
– Take extra care on a daily basis: To keep pain under control, you can incorporate three60+ Rapid Pain Relief & Joint Mobility Combo. This one offers both internal and external pain relief with tablets made with research-backed ingredients that protect your bone tissues from wear & tear and offer effective relief from joint pain. The Rapid Pain Relief Gel is formulated to provide immediate & lasting relief from joint pain. It absorbs quickly and tackles swelling immediately to ensure your bones are in great condition.

Mental wellness

 And lastly, living with arthritis can take a toll on your emotional well-being and may also be mentally challenging for many. Thus, maintaining a positive outlook and communicating with your friends and family about the constant pain becomes difficult too. In such a case, here are some strategies you can follow to take care of your mental health:

– Practice mindfulness and meditation: Several practices like meditation, journaling, deep breathing exercises and muscle relaxation can help alleviate stress and pain
– Engaging in social interactions: Regularly engaging in social activities or even joining a local arthritis support group where everyone shares their experiences can be helpful
– Pursuing hobbies: Senior years are also the golden days to leave the work behind and take up your hobbies again. Pursue and engage in activities like painting, reading or gardening, as they can provide joy and a sense of accomplishment.

In conclusion, living with arthritis doesn’t mean giving up on an active and fulfilling life. By incorporating gentle exercises, focusing on a healthy diet, managing pain, and prioritizing mental well-being, seniors can greatly improve their quality of life. Staying active not only helps to reduce the symptoms of arthritis but also strengthens the body and boosts emotional resilience. Small, consistent efforts can make a significant difference, and with the right strategies, seniors can continue to enjoy the activities they love while managing their arthritis. Remember, every step counts—towards better health and a fulfilling life.

(A marketing initiative by Open Avenues)

About The Author

Dr. Kriti Soni

Dr. Kriti Soni is a pharmaceutical scientist specialising in developing drug delivery systems and natural products