This article was contributed by Emily-Anne Briscoe
There are 360 joints in the human body, from elbows and knees to fingers and toes. All joints naturally deteriorate with age and use. Therefore, it’s not surprising that more than 50% of adults over 65 experience some kind of joint pain. Whether this is due to an underlying condition such as osteoarthritis or just an annoying twinge when you reach for something, there are things you can do to support your joints as you get older. One of the best ways to do this is with exercise. Inside and outside of the home there are exercises you can do to prevent joint pain that are suitable for people at all levels of fitness. Here we look at a few of the easiest options to get started.
Stretches
Stretching can be done almost anywhere and there are easy moves to target all areas of the body. By performing stretches, you increase the range of motion for joints, helping them stay flexible as you age, reducing the risk of damaging them during everyday movements. The intensity and duration of the stretches you should do depends on your physical health. You should never try to push your body further than it wants to go – stop the action immediately if you experience any pain.
You may choose to join an organised session of stretching exercises such as yoga or tai-chi, with these often running at leisure centres or village halls in the daytime and evenings. Alternatively, you can include stretches in your routine at home. Some simple moves to get started are detailed below.
Step-Ups
This move will give your knees a gentle workout, helping to relieve pain in this notoriously fragile joint. Simply go to the bottom of your staircase and step up onto the first step, one foot after the other. You may hold the bannister or wall for balance. Then step both feet back down to the ground, one after the other. Try to repeat these moves 10 to 15 times before resting to help prevent joint pain.
Ankle Circles
This exercise can be done from your chair. To make it challenging, you can also try it standing, with one foot off the ground. Lift one foot, point your toes and rotate your ankle, drawing a circle in the air. Do this five times in a clockwise direction, then switch for another five circles anti-clockwise. Repeat with the other foot.
Fists and Fingertips
Hand exercises are one of the easiest to fit into your daily routine with the option of doing a few stretches while the kettle boils to help maintain flexibility in your fingers. Make a fist with one hand and hold it in this position for at least five seconds before releasing. Repeat this action ten times with each hand, going slowly if you experience stiffness.
Next, exercise each finger individually by bending your thumb and attempting to make an “O” shape with each finger in turn. Run through all the fingers on both hands a few times and you’ll notice an improvement in flexibility over time.
Knee Lifts
A quick exercise to do from the comfort of your chair. Knee lifts help to keep your hips in good shape and prevent joint pain. Sit comfortable in an upright chair with your hands resting on the arms of the chair and your feet flat on the ground in front of you. Keeping your knees bent, slowly lift one leg as high as you comfortable can, before gently lowering it to the floor again. Repeat this 5 times with each leg.
Sports
If you’re looking for something a little more interesting or a reason to get out of the house, there are also a number of sports you could try to help prevent joint pain. Ideally, any exercise you take part in should be low impact to protect your joints. Activities such as running and tennis, therefore, may not be suitable. Over time, these activities may damage your joints; as you age, it may be better to stick to lower-impact sports like the ones below.
Swimming
Swimming is regarded as one of the best gentle exercises for people with, or at risk of developing joint pain, as it is easy on the body. The water reduces the impact on your bones while allowing you to have a full body workout, stretching shoulder, knee, and ankle joints all at once. Regular swimming at your local pool, by yourself, or as part of an organised club can help keep your joints moving and increase flexibility. Swimming also improves blood circulation and helps prevent muscle stiffness, meaning your joints are being supported by healthy systems surrounding them.
Walking
Walking is a highly underrated form of exercise that has many benefits to multiple systems within the body. It classifies as an “aerobic exercise” meaning it increases your heart rate and blood flow, keeping your joints well supplied with nutrients. As you walk, blood flows around your body faster and takes oxygen and fluids that lubricate joints and keep them moving freely.
If you decide to try walking for health, it’s important to build up your stamina slowly instead of just rushing into long hikes. You could start with a gentle stroll around your garden and build up over time to ensure you don’t overdo things early on. A brisk 10-minute walk every day is enough to help prevent joint pain. You may wish to walk further, join a rambling group, or even try walking football to make things a little more exciting.
Cycling
Cycling is another full-body workout that is a great alternative to swimming. The repetitive motion of riding a bicycle exercises the knees without putting pressure on the joints, allowing the body’s natural lubricants to flow to the area in well-oxygenated blood. Your hips are also key players when cycling, being allowed to flex and build strength.
Always wear a helmet when riding your bike through town or country and take other safety precautions to ensure your visibility on roads. An alternative is to use an exercise bike at home or in your local gym – sometimes they are even available as part of outdoor gyms in parks. This could help you save money. Using an exercise bike has the benefit of providing a smooth ride without the risk of bumping over uneven terrain or encountering traffic. You can also set the gradient to a higher or lower difficulty depending on your ability.
Whether you stay at home or exercise out and about, it’s worth taking the time to get moving. Keeping joints in use and active is the number one way to prevent joint pain as you age, and prevention is always better than cure.
Keeping Safe with LifeConnect24
Looking out for your safety at home is as important as trying to prevent joint pain. For extra peace of mind, consider a personal alarm plan from LifeConnect24.
Personal alarms help to maintain your independence at home, allowing you to call for help at the press of a button. When our emergency Response Team receive your alert, they will get in touch with your Emergency Contacts.
To find out more about the LifeConnect24 personal alarm service, read our in-depth guide. To order a personal alarm, call our sales team on 0800 030 8999, If you have any questions, you can get in touch with our helpful customer service team by calling on 0800 999 0400.
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