Joint stiffness often deters older adults from exercising. This lack of activity, however, can create even more discomfort. To attack your joint pain head-on, you can perform simple exercises that strengthen the muscles around your joints. In fact, if you implement these movements regularly, you can improve joint function, reduce pain, and even sleep better at night.
The simplest exercise to help relieve joint pain is to get moving. Light cardiovascular exercises such as walking—outside or on the treadmill—can work wonders for your knees.
2. Water Aerobics
Swimming and water aerobics can be soothing, low-impact exercises for your joints. Get in the pool, burn calories, and stretch the muscles surrounding them.
3. Strength Training
By exercising the muscles in your legs and arms, you can reduce the strain on your joints during everyday activities. Consider using light weights and resistance bands to work out different muscle groups.
4. Squats and Lunges
Air squats and lunges help build overall strength in your legs, which makes it easier for you to climb stairs and stand up—without unbearable pain.
5. Yoga and Pilates
You can join a class or do these exercises from home. Yoga, Pilates, and other light stretching can improve strength and muscle control. They also make you more flexible, balanced, and coordinated—a combination that helps minimize stress on your joints.
Go for a bike ride or sign up for a low-intensity spin class. These exercises involve minimal impact, so they’re great for your knees, and they’re wonderful cardio workouts.
7. Light Yard Work
Mowing the lawn, raking leaves, pulling weeds—these are all activities that can relieve joint pain. Each movement naturally involves exercises such as walking, rowing, and squats.
If your joint pain persists after light exercise and stretching, you may also consider stem cell therapy. This noninvasive procedure repairs damaged tissue and relieves discomfort in your knees and other joints.
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