Joint pain is common amongst older adults and while some may experience serious medical conditions like arthritis, others may just have joint pains and aches which come normally with aging. Older adults may not be able to find a quick remedy for their joint problems but there are certain tips that they can follow to improve joint health to maintain their mobility and fitness.
Losing Weight
Being overweight can inflict a lot of stress on joints, especially the knees. Individuals who are overweight by more than 20 pounds will likely feel some pain in their joints. This is because their legs are supporting the excess weight of their body and a simple weight loss program can help to tackle this concern. The weight loss program can involve replacing high-calorie and high-fat foods with much more nutritious and healthier alternatives which are suitable for the elderly.
Doing Aerobics
It may not be suitable for older adults to perform strenuous exercises but for majority of them, performing basic exercises like aerobics or walking may still be within their physical ability. Exercising regularly can help older adults ease their joint pain especially if they have been pretty sedentary in the past. Exercise is also effective in helping overweight individuals to slim down for better mobility.
Strength Training
Most seniors will find it hard to lift heavy weights but lifting free weights is still doable and can help build valuable muscle mass. Building extra muscle through strength training can bolster the ligaments around the joints to prevent asserting force on them which can be painful. Strength training needs to be done in intervals especially for older adults who are new to the routine.
Maintaining Good Posture
Sitting and standing up straight help reduce pressure on joints as they spread body weight evenly across the body’s frame. Older adults who strive to correct their posture will experience lesser joint pain in the long run. Senior living communities are always putting together all-inclusive health and fitness programs that help residents maintain good mobility.
Reducing Sugar Intake
Sugar is the main ingredient that can cause inflammation in the body which can eventually lead to aching joints. Cookies and cakes contain processed sugars which need to be avoided whenever possible. White bread, pastries, and pasta contain refined carbohydrates that also need to be replaced with whole grains to prevent inflammation.
Doing Stretching
Older adults can try participating in regular stretching and low-impact exercises. These can help to strengthen their bones and promote the flexibility of their joints. For older adults who are homebound, easy stretching against the walls, at the back of a couch, or even simple raising of the knees can be done to improve flexibility.
Having Enough Sleep
The human body can perform at its best when we get an optimal amount of sleep which range from 7 to 8 hours a day. Our body produces biochemicals that are important to repair inflamed muscle and joint tissues. For older adults who have trouble sleeping, help them improve their sleeping environment like getting more comfortable mattress, installing window blinds, and so on.
