Knee pain and back pain and joint pain. Oh my.
As we age, the tendons and ligaments that hold our bones together tend to stiffen, while osteoarthritis wreaks havoc on the cartilage in our joints. The cumulative effects result in soreness, stiffness, and ongoing pain.
Approximately 50% of older adults suffer from chronic arthritis pain. So many others endure aches and discomforts resulting from other age-related ailments. The following exercises for older adults can help to ease the pain:
- Strength training: Many seniors worry that lifting weights can lead to injury, when in actuality, strength training – when done properly – is perhaps one of the best ways to reduce that risk. Functional exercise can enhance strength, balance, and coordination in older adults, cutting down on falls. Strength training also aids in building muscle around bones, which cushions them and makes them more impervious to fracture. Strength training should be part of a normal exercise regimen and should be performed at least twice a week under the guidance of a certified personal trainer. Ask your trainer about the following exercises:
- Exercise bands
- Push ups
- Cardio: If you suffer from chronic back and joint pain, age may very well be a factor – not to mention the 20 or 30 pounds you put on in the last couple of decades. Cardiovascular exercises, paired with a vegetable-based diet, may be the best way to rid yourself of this excess weight, and relieve your body of the burden. Get your heart pumping with 30 to 60 minutes of moderate intensity cardio daily. Load-Bearing Workouts, in particular, can use the body’s resistance to gravity and can greatly benefit older adults. Exercises such as jogging, jumping rope, or even climbing stairs can aid in the development of cells that foster better bone health, and mitigate multiple pains.
- Chair exercises: For older adults who have unique mobility challenges, chair exercises provide an alternative to strenuous workouts and a reliance on exercise equipment. A simple chair can deliver a well-rounded workout that helps to promote good heart health, while warding off heart attacks, high blood pressure, strokes, and even dementia.
Fitness Together Ellicott City’s certified personal trainers specialize in helping our senior participants ward off the all too common aches and pains associated with aging by developing customized fitness plans to meet individual needs. Our 1:1 virtual training sessions also provide an ideal opportunity to try out various exercises for older adults. Contact us today to learn more.