Let Us Get Physical: How Staying Active Can Help Manage Arthritis Pain After 65

Arthritis is a condition that doesn't discriminate by age, but for individuals older than 65, it can be particularly challenging. The Centers for Disease Control and Prevention (CDC) report that 47% of adults aged 65 and older have been diagnosed with arthritis. As we age, the chronic pain and stiffness associated with arthritis can make our everyday activities and cherished hobbies increasingly difficult. However, there's a silver lining: physical activity has been shown to significantly decrease the symptoms of arthritis. But how can you overcome the catch-22 situation where movement can cause pain, yet is essential to relieving it? 

In this article, we’ll share things you can do to stay engaged and active so you can help keep the aches and pains of arthritis at bay. 

The importance of physical activity 

Did you know that staying physically active can help manage arthritis symptoms? Not only does regular movement help maintain joint flexibility, reduce pain and improve overall wellness, it can also go a long way toward boosting your mood and improving your mental health. However, it’s important to steer clear of high-impact exercises such as running, squats or jumping, as these can make arthritis symptoms worse.  

Low-impact exercises and strength building 

For those managing arthritis, low-impact exercises are your best friend. Activities like walking, swimming and cycling can increase heart rate without putting too much strain on your joints. Incorporating strength-building exercises, such as lifting lightweight dumbbells, into your routine is also beneficial, as stronger muscles can better support and protect the joints. Your ilumed advocate can help you find just-right exercises to get you moving and keep your arthritis symptoms at bay. 

The role of yoga and pilates 

Yoga and pilates offer excellent ways to stay active, focusing on flexibility, strength and mental well-being. These activities promote joint health and can be modified to suit your comfort and ability level. They also emphasize breathing and mindfulness, which can help manage the pain and stress associated with arthritis.  

Warming up, cooling down and other precautions 

A proper warm-up before and cool-down after exercise is always important, but when you have arthritis, it is more crucial than ever. These practices help prepare your body for physical activity and prevent injuries. Exercises like marching in place, toe taps and neck rolls can help get your body warmed up for activity. After exercise, cool down with simple stretching exercises, such as a cross-body arm stretch. Listening to your body is key; it’s important to recognize the difference between the normal discomfort associated with starting a new activity and true pain that could indicate a problem.  

Staying social and managing stress 

The benefits of staying active with arthritis extend beyond physical health. Social engagement and community involvement have been shown to be beneficial for those with arthritis. An activity that combines both social and physical engagement, such as a walking group or a low-impact cardio fitness class for seniors, can be a fun way to connect with others while staying active. ilumed's social workers can help connect you to local senior groups and organizations in your community.  

Get personalized arthritis support from your ilumed care team 

For those navigating life with arthritis, ilumed offers comprehensive support tailored to individual needs. Regular quarterly visits to your doctor mean a greater ability for your care team to monitor your condition and adjust your treatment plan as necessary. Our approach to whole-person health means that you have coordinated care from specialists, such as physical therapists or rheumatologists working closely with your primary care provider to manage your arthritis symptoms and keep you living your best life. 

Between doctor visits, ilumed's case managers are here to help you make adjustments to your lifestyle and ensure that you stick to your treatment plan. They can assist in finding the right activity and intensity level for you, adapting everyday activities to your abilities and even suggesting specially made tools, such as kitchen utensils and gardening equipment, that can help ease the strain on your joints. 

Take control of arthritis with ilumed 

If arthritis pain has caused you to think your exercise days are over, think again. ilumed’s care team can help make managing arthritis easier to navigate. Through regular medical check-ups, connections to specialists and support from your ilumed advocate and others in your community, you can find new ways to stay active, manage pain and maintain a fulfilling lifestyle.  

Remember, the key to managing arthritis is not to avoid activity but to adapt it to your needs and capabilities. By maintaining a physically active lifestyle, you can help keep arthritis pain from taking over your life.   

Get more healthy lifestyle tips at ilumed.com/resources.