Low Impact Exercises for Seniors and Older Adults with Arthritic Knees

According to most arthritis experts and other health care professionals, strength training and stretching can reduce the pain, inflamation and other symptoms of arthritis. That's right: low impact exercises, like stretching, comprise a physical activity program for seniors and older adults for whom movement may not be possible without difficulty. These exercises enable seniors and older adults to more easily engage in everyday physical activities and movement, like walking, getting dressed, bathing, cooking and reaching for out-of-the-way objects on a shelf. These exercises also help seniors and older adults with arthritic knees get moving in a safe, pain-free way.

Low Impact Exercise for Seniors and Older Adults with Arthritic Knees

Flexibility exercises demand that seniors and older adults hold a stretch without bouncing. They also require that seniors and older adults do them very gently, so much so that there is little to no discomfort. In other words, stretching should not be uncomfortable, rather you should feel relaxed when doing them. This is especially important when seniors and older adults suffer from arthritis in the knees and other joints.

Exercises to Strengthen Arthritic Knees and Ease Joint Pain

Here are 2 flexibility or movement exercises to try that should relieve the pressure on your arthritic knees and joints. Remember, it's important to stretch gently, to the point of resistance. No bouncing or movement, please.

Walking with Resistance Band

1. Place resistance band around both ankles.
2. Walk sideways such that band creates resistance on leading leg.
3. Continue for 15-20 paces in one direction.
4. Reverse direction and repeat exercise.
5. Stop if you feel pain or pressure on knees.
6. Repeat 3 times per day.

Leg Raises

1. Sit securely on the edge of a sturdy, armless chair.
2. Extend one leg in front of you, slowly tightening quadriceps in same leg.
3. Lift leg up slowly.
4. Hold for count of 10.
5. Rest for 10 to 15 seconds.
6. Repeat 3-5 times, each leg.
7. Stop if you feel pain or pressure on knees.

Stretching Exercises for Overall Strength and Balance

Here are 5 flexibility or movement exercises to try that should relieve the pressure on your arthritic knees and joints. Remember, it's important to stretch gently, to the point of resistance, and then hold that point for thirty to sixty seconds. No bouncing or movement, please. Do each stretching exercise 3 to 5 times at each session. Slowly stretch into the desired position and hold the stretch for 10 to 30 seconds. Relax, breathe, and repeat, each time trying to gentle but firmly stretch farther. Over time, as you become more flexible, try reaching farther, but not so far that it hurts.

Ankle Stretch

1. Sit securely on the edge of a sturdy, armless chair.
2. Stretch legs out in front of you.
3. With heels on floor, bend ankles and point toes upward, toward you.
4. Hold position for 15 to 30 seconds.
5. Bend ankles to point toes away from you.
6. Hold position for 15 to 30 seconds.
7. Repeat 3 to 5 times.

Chest Stretch

1. Stand or sit in a sturdy chair.
2. Keep feet flat on floor, 12-18 inches apart.
3. Hold arms at your sides at shoulder height, palms facing forward.
4. Slowly move arms back, while squeezing your shoulder blades together.
5. Stop when you feel the stretch or sense discomfort.
6. Hold position for 15 to 30 seconds.
7. Repeat 3 to 5 times.

Neck Stretch

1. Stand or sit in a sturdy chair.
2. Keep feet flat on floor, 12-18 inches apart.
3. Slowly and gently, turn head to right until you feel a slight stretch.
4. Do not tilt head forward or backward.
5. Hold position for 15-30 seconds.
6. Return to forward looking position.
7. Slowly and gently, turn head to the left until you feel a slight stretch.
8. Do not tilt head forward or backward.
9. Hold position for 15-30 seconds.
10.Return to forward looking position.
11.Repeat 3 to 5 times.

Shoulder Stretch

1. Stand with back against wall.
2. Keep feet flat on floor, 12-18 inches apart with arms at shoulder height.
3. Bend elbows so fingertips point upward, toward ceiling, and touch the wall.
4. Hold position for 15-30 seconds.
5. Stop stretch if you feel discomfort or pain.
6. Let arms roll forward, slowly, elbows remaining bent.
7. Alternate position, pointing towards the hips or above the head.
8. Repeat 3 to 5 times.
9. Relax.

Upper Body Stretch

1. Stand facing wall, about an arm's length from the wall.
2. Keep feet 12-18 inches apart.
3. Lean body forward towards the wall, placing your palms flat against the wall at shoulder height and shoulder-width apart.
4. Keep back straight and slowly "walk" your hands up the wall until your arms are above your head.
5. Hold arms overhead for about 10 to 30 seconds.
6. Slowly "walk" your hands back down the wall.
7. Relax and, then, repeat flexibility exercise.
8. Repeat 3 to 5 times.

RESOURCES on relieving arthritis and joint pain, aging and senior exercise

Arthritis Foundation
www.arthritis.org

American College of Rheumatology
www.rheumatology.org

National Institute on Aging
www.nia.nih.gov

Senior Health
National Institutes of Health

Healthy Aging for Older Adults
Centers for Disease Control and Prevention

Healthy Aging and Longevity Center
WebMD

Exercise & Physical Activity: Your Everyday Guide from the National Institute on Aging
National Institute on Aging

Exercise and Physical Activity: Getting Fit For Life
National Institute on Aging