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Arthritis-Friendly Exercises for Seniors

Arthritis-Friendly Exercises for Seniors

Dealing with arthritis isn’t just about managing pain—it’s about finding ways to stay active and keep moving without making things worse. Sure, your instincts might tell you to take it easy when your joints flare up, but that can stiffen them up more. The trick is keeping those joints happy with the right activity.

It sounds counterintuitive—moving around when you’re feeling achy? But here’s the thing: keeping your body active is key to managing your arthritis over the long haul. Doctors often recommend around 150 minutes of moderate exercise each week, which breaks down to just a little activity each day. You don’t have to run marathons—just getting up and moving can make a big difference.

Let’s dive into some friendly exercises that won’t leave you sore but will keep you on your toes (without the pain!):


Walking is an all-star exercise for anyone, especially if you have arthritis. You don’t need fancy equipment and can do it practically anywhere. Whether it’s a lap around your block or a quick stroll in the park, walking gets your heart pumping and those joints moving without too much strain. The key is consistency and enjoying the surroundings or the company of a walking buddy to keep things interesting.


Think of swimming as a soothing spa day for your joints. The water supports your weight, easing the load on your joints while you get a solid workout through the gentle resistance of the water. It’s perfect for strengthening those muscles without any harsh impact. Whether it’s laps in the pool or joining a water aerobics class, swimming can transform your exercise routine into a rejuvenating experience.


Cycling outdoors or on a stationary bike is super gentle on your joints. You can adjust everything to fit you perfectly, from the seat height to the resistance, making it a breeze to pedal without pain. You can easily adjust the intensity as your fitness improves, making it a versatile option for a long-term exercise plan.


Yoga is not just about bending into a pretzel. It’s about gentle stretches and poses that build your strength, flexibility, and balance. You can tweak each pose to fit your comfort level, and the slow, controlled movements are perfect for keeping your joints in check. Regular yoga practice can also help reduce stress and improve mental health, which is vital in managing chronic conditions like arthritis.


Incorporating some good old stretching into your day can do wonders. It’s a fantastic way to keep your joints limber. Whether you’re taking a break from gardening or just finished a walk, a few stretches can keep the stiffness at bay.

Strength Training

Use some light weights to add more resistance to your daily exercise routines. It allows you to build and tone your muscles while improving balance and joint stability. You can use water bottles or canned goods if you need weights. Incorporate exercises that improve your core strength, which is important for balance and overall stability, reducing the risk of falls.


Gardening might not seem like exercise, but it’s great for stretching and strengthening. The varied movements in gardening can also improve your endurance and strength in a natural, enjoyable way. Use ergonomic tools to make the work easier and take breaks as needed to avoid overexertion. Plus, there’s something incredibly satisfying about tending to plants and watching them grow—just like the progress you’ll see in your mobility!

The best exercise plan is one you enjoy and can stick with. Mix things up, keep it fun, and listen to what your body’s telling you. Before jumping into anything new, chat with your doctor to ensure it’s a good fit for your arthritis management plan. Physical activity is just one part of managing and living with arthritis. Working with an in-home caregiver can provide you with support throughout other aspects of your life, enabling you to age in place more safely and comfortably. Contact Always Best Care Denver at +1 720-310-6998 to learn more and schedule your free consultation.

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