No matter what your age is, you should make time for some form of physical activity. Regular exercise is important for maintaining a healthy heart as well as building strong muscles and bones.
It improves the way you feel overall, provides you with more energy, makes you appear younger, and prevents you from feeling down and depressed.
However, as people become older, they have an increased risk of developing stiff joints due to conditions such as arthritis or bursitis, which can make it difficult for them to exercise.
It is possible for something to be uncomfortable or even painful when the joints are inflamed, as is the case with osteoarthritis or bursitis.
Exercise has the potential to exacerbate joint pain because of the force that is placed on the joints with each step or action.
Each step you take on level ground places an additional 1.5 times your body weight on your knees.
A man who weighs 200 pounds puts the same amount of force on his knees as a 300-pound man does when he walks because of their disparity in weight.
The pressure builds up as the incline of your stroll becomes steeper.
Exercises that are gentle on the knees and hips are recommended for people who suffer from joint pain. Here are five forms of exercise that are gentler on your joints than others.
Stationary bicycling. Both upright and recumbent (sitting) stationary bikes provide an alternative form of aerobic exercise without putting pressure on the joints.
Elliptical trainer. On an elliptical trainer, your feet are on pedals suspended off the ground.
Rather than picking up your feet for each “step,” the pedals move in a circular, gliding motion, removing the impact while mimicking the motion of walking or jogging.
Water exercise. Water counteracts gravity, providing a weightless environment for exercise.
Without gravity, you have more mobility and simple exercises done on land are less painful when performed in water.
Whether you choose to swim laps or participate in a group water aerobics class, water exercise is one of the best forms of low-impact exercises for those with joint pain.
Rowing machine. Rowing is one of the few true full-body workouts.
A workout on the rowing machine is not only low-impact; it also adds variety and fun to the usual treadmill or elliptical workouts.
Like other machines, you can adjust the intensity of your workout to suit your fitness level. Rowing will strengthen your legs, back, core, arms and shoulders.
Yoga. Yoga is a form of exercise that improves posture, reduces stress and increases flexibility and mobility.
The slow movements of yoga are great for building strength and balance.
When you pick up the speed of your yoga workout, you’ll increase the cardio effects and reap even more benefits.
No matter what exercises you choose, be sure to get in both strength and cardiovascular exercises each week.
To keep your mind and body strong and healthy, aim to get 30 minutes of exercise three to five days each week.
