4 Top Exercises for Older Adults and Others With Arthritic Joints

By A B Fraser, MD

If you're an older adult, or anyone else, with arthritic joints and the stiffness that goes with it, high impact exercises probably won't work. However, if you know the value of exercising, you must adapt and overcome by doing no impact/low impact workouts. Here are four of the top exercises for anyone with arthritic joints:
Water Aerobics
Doing aerobics in a pool is probably the most beneficial of all. Not only can you get a good cardio exercise, but you'll also build strength. Using the natural resistance of water, you'll get a total body workout that is very joint friendly. Exercising in an outdoor pool is best as you will also get the recommended daily allowance of Vitamin D with just 5 to 10 minutes of sun exposure.

If you are in an area with inclement weather in the winter, find an indoor pool at a local health club, YMCA/YWCA or gym.
Cycling
Whether you cycle indoors on a stationary bike or outdoors, cycling is a good lower body workout. To get the maximum benefit, choose a route with varied terrain, but nothing that is beyond your capabilities. Of course, be careful, and always wear a helmet.
Elliptical Trainer
Friendlier on joints than a treadmill, elliptical trainers work both the upper and lower body without the constant joint pounding of walking or running. Most have a variable resistance adjustment so you can get as good and challenging workout as you want.
Yoga
Not only is yoga joint friendly, it actually improves joint range-of-motion by increasing their flexibility. This means less pain and stiffness. Two other benefits from yoga are increased breathing capacity, (meaning you get a better transfer of oxygen in and carbon dioxide out of your blood), and a better outlook on life from the meditation part.
Just be sure to take a class geared to your age group and physical ability.

All of these exercises, except the elliptical trainer, can be done outside where your body can soak up Vitamin D and you can breathe in fresh air. On the other hand, when the weather isn't so great, they can all be done indoors.
The older we get, the harder it is for us to process the sun to make an adequate amount of vitamin D, so be sure to get your level checked. If your vitamin D level is low, consider taking a Vitamin D supplement.
Vitamin D deficiency is common in older adults. Without enough Vitamin D, your body will not be able to make use of the calcium you take in each day, thus increasing your risk of osteoporosis through the loss of bone density.

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