Summer Outdoor Exercises Benefit Your Joint Health

Daily exercise keeps joints flexible and strong, which can delay the progression of arthritis and prevent the need for joint replacement surgery.

Arthritis and Exercise

Pain is common in all forms of arthritis, but research indicates that regular physical activity can help delay the advancement of the condition and enhance joint mobility. Regular body movement helps improve balance, heart health and muscle strength.

“Our joints and muscles get nutrition through movement,” said A. Lynn Millar, PhD, a professor of physical therapy at Winston Salem State University in Winston-Salem, North Carolina. “Once you start to move around a little, you’ll improve the lubrication and circulation around that joint.”

Although it is crucial to stay active to alleviate arthritis symptoms, it is essential to cease activity if you experience severe or persistent pain. Stretching first can help reduce strain on joints and prevent injury, but you must listen to your body and take breaks as needed.

Exercising Outside Has Added Benefits

Exercise and spending time in nature both enhance brain cognition. However, the combined benefit of exercising outdoors has “an additive impact on brain function.”

A study published in Nature found that a 15-minute outdoor walk significantly improved attention and working memory compared to an indoor walk. The research concluded that, if pressed for time, people may benefit more from getting outside for a short walk than “hitting the gym.”

Types of Joint-Healthy Outdoor Activities

If you have been inactive for a while, you should begin by walking. Once you can work out for 35 to 45 minutes, you can begin to add intensity.

Here are 10 outdoor, joint-friendly activities that will improve your health and enhance cognition:

1. Walking in an outdoor pool — Walking in the pool reduces joint strain by 50 percent compared to walking on pavement or grass.
2. Cycling in the park — Biking works all muscle groups in the lower body. If you have back or knee problems, consider buying a recumbent bike.
3. Yoga — Many health clubs offer outside yoga. Studies show yoga can reduce symptoms of fibromyalgia and rheumatoid arthritis.
4. Bocce ball — If you have hip or knee pain, bocce ball can be a good option because you play the game in a mostly upright position.
5. Golf — This activity has a double benefit. Swinging the club works your shoulders, legs and upper back. In addition, you’ll get in all your steps from walking between holes.
6. Walking — Whether you are hiking a trail or strolling on the sidewalk of your neighborhood, walking will tone the muscles around arthritic joints as well as reduce mental stress.
7. Outdoor Pilates — You can do Pilates in your own backyard with a mat and YouTube video. Work at your own pace and enjoy the spinal stretches and breath work.
8. Tai chi — You can do standing moves if you are concerned about joint pain. You can always limit your range of motion.
9. Shuffleboard — Playing outdoor shuffleboard works your arms and legs as you push the weighted puck forward.
10. Swimming — This sport may be the perfect, whole-body workout. The water’s buoyancy reduces joint strain, yet you challenge every muscle group.

Aging and Arthritis Can Increase the Risk of Debilitating Falls

Falls are the leading cause of fatal and nonfatal injuries among seniors. More than 25 percent of Americans over 65 fall each year. Those who suffer from arthritis are even more likely to fall because arthritis causes pain, stiffness and decreased joint mobility.

Many seniors are afraid of falling, and they limit their daily activity level to reduce the risk of injury. Choosing a sedentary lifestyle usually causes further physical decline, loneliness and dependence on others.

Incorporating Physical Exercise into Your Day

A regular exercise program can help improve balance and coordination to prevent hip fractures and life-threatening falls. According to the Centers for Disease Control and Prevention, adults are advised to engage in at least 150 minutes of moderate-intensity physical activity each week, along with two days of muscle-strengthening exercises.

You can meet your activity goal by exercising 30 minutes a day for five days a week, 22 minutes seven days per week, or any other time increment that fits in your schedule. If you are trying to lose some weight to lessen the impact on your joints, your doctor can help you create a customized exercise plan.

Remember that any kind of movement can be exercise. Even gardening and house cleaning can provide an excellent, low-impact workout. Consider taking a walk during conference calls or asking a friend to go for a walk instead of going out to lunch. You can incorporate movement into most parts of your day if you are intentional.

Talk to an Orthopedist about Total Joint Replacement

Being physically active is the most effective non-drug treatment for osteoarthritis. If you feel pain when exercising, it’s best to see a doctor so you don’t cause further injury. An orthopedist can talk you through treatment options that will offer you pain relief and increased mobility.

You may want to consider total joint replacement to remove the damaged joint and replace it with an artificial one. Knee and hip replacements are common, safe procedures that have high success rates. If you have tried nonsteroidal anti-inflammatory drugs, weight loss, cortisone shots and physical therapy, talk to your orthopedist. You may be able to schedule a joint replacement before the year ends.