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Medical News Today
01-07-2025
- Health
- Medical News Today
10 types of exercise to try with arthritis of the knee
Exercises for knee arthritis, such as leg lifts, can strengthen the muscles around the knee joint and help a person stay active. Swimming and elliptical training are also suitable is personal, and a doctor or healthcare professional can provide detailed advice about how much exercise a person should do and which activities work best for them. However, certain basic, low impact exercises can help many people, including those with types include osteoarthritis (OA), rheumatoid arthritis (RA), and psoriatic arthritis (PsA), and each type can affect the knees.1. Standing hip abductionStanding hip abductions improve stability, balance, and lifts target the lateral (outside) glutes and can help improve stability, balance, and strength, reducing the impact on the near a wall or a chair and place one hand on it for support if one leg to the side without rotating the toes to the side; keep the toes pointing forward or slightly leaning to the stationary the 15 to 20 times on each side.2. Sit and standSit and stand exercises target the quadriceps (front of thigh) and glutes. This repetitive motion helps improve the range of knee movement and overall leg strength. Over time, they make it easier to stand up without straight in a chair with the feet flat on the the arms over the stand up sit back this for 1 minute.3. Standing knee flexionStanding knee flexion exercises target the hamstrings (back of the thigh) and reduce stiffness. This exercise is helpful for strengthening the leg muscles and reducing knee up one foot backward and bend the knee, bringing the heel toward the for a few seconds, then lower the the knees and maintain a straight 10 to 25 times per these sessions a few times daily.4. The clamThe clam, which a person performs lying down, strengthens the glute muscles. Knee strain occurs at least partially due to weakness in the glutes, resulting in the knee joints absorbing too much shock. Strengthening the buttocks leads to less impact on the to one the hips and knees to 90 degrees, aligning the shoulders, hips, and the feet the top knee up as far as possible, then slowly lower it. Avoid rotating the trunk the stretch for 3 to 5 seconds and repeat on the other to do this 10 to 25 times, twice daily.5. Quadriceps stretchThe quadriceps stretch helps with flexibility and range of motion in the quadriceps and the perform this exercise lying down. However, if lying down is too difficult or painful, a person can do the same exercise standing up while using a chair or wall for facing the right forearm in front for the left knee and grab the ankle or shin with the left lift the knee until there is a slight, noticeable for a few seconds. Switch sides and repeat a few times on each side.6. Hamstrings stretchThis stretch can help the flexibility and range of motion of the hamstrings and can boost the range of motion in the on the back with the legs the right knee and grab the back of the thigh with both pull the leg toward the the arms so the knee points straight this leg toward the ceiling as much as possible and hold for 10 to 20 the knee again, then stretch it once on the other a person finds it difficult to lie on their back and reach the back of their knee, they can perform this exercise from a seated this exercise, a person can sit on the edge of a chair and extend one leg straight, with the heel touching the floor. From here, they can gently tilt their hips forward to stretch the hamstring for a short hold before repeating on the other leg.7. Elliptical trainingThis low impact cardiovascular exercise is preferable to running or jogging for people with knee pain or weak Arthritis Foundation recommends using a machine with a control panel that allows a person to adjust the incline and resistance. It should also have two sets of handles, one moving and one stationary, for full comfort and balance.8. Recumbent cyclingCycling is usually a lower impact exercise than walking or running. Recumbent bicycles provide even more support for the body, putting less weight and strain on the knees than traditional bicycles.9. SwimmingSwimming and other water exercises can benefit people living with arthritis. Water supports much of a person's weight, so exercising in a pool can help reduce the load on joints and swimming is too difficult, a person may gain many of the benefits by doing slower, standing aerobic exercises in shallow water.10. Tai chi and yogaThese meditative, mind-body practices may benefit individuals and serve as complementary therapies for arthritis yoga and tai chi involve breathing techniques and meditation. Plus, they can help maintain muscle strength, flexibility, and balance. This holistic approach may also benefit a person's mental health by reducing the risk of anxiety and depression, for people may benefit from these practices, research into their efficacy is inconclusive. For example, a 2023 review concluded that while tai chi can be an effective intervention for knee OA symptom management, research into the practice is often of low startingA person should always consult a doctor before beginning any exercise routine. In addition to following their recommendations, individuals should consider:Starting slowly: People with arthritis need to be highly attentive to their body's signals and stop if they experience any movement into daily life: Keep the joints limber by adding movement throughout each day, rather than being mainly inactive but dedicating one block of time to rigorous exercising even after symptoms improve: Staying fit and active can help prevent further problems. However, if a person stops exercising, the symptoms may attention to pain: People need to seek medical care for any severe pain or changes in pain. The exercise plan may also need people get used to their arthritis exercises, they can try adding them to daily activities. They can perform many exercises during household chores or sitting at a any movement practice for knee pain resulting from arthritis should be low impact and easy to perform. Each exercise should help build strength, improve flexibility, or increase stamina. This list of exercises provided considers these arthritis and MedicareIf a person has pain and discomfort in their knee and perhaps does not yet have an arthritis diagnosis, Medicare may be able to is available to everyone over age 65 years and those under age 65 years with specific medical Medicare is made up of Part A and Part B. Part A covers inpatient hospital care, and Part B covers outpatient medical appointments, diagnostic tests, and some preventive can use their Medicare plan to see a doctor or specialist to help them with their knee pain, including physical therapy.»Learn more:All about Medicare: Everything you need to knowWhy exercise?Medications alone are unlikely to improve the outcome for someone with knee arthritis. This is why experts recommend a combination of approaches, including:weight management, if necessary, to reduce stress on the jointsself-management programs for people to learn strategies for living with arthritislearning about arthritis, including ways to protect the jointscognitive behavioral therapy (CBT) to help manage pain, mood changes, and fatiguefitness and exercise Along with regular exercise, including low impact activities such as tai chi, yoga, and swimming, a person can try:maintaining a moderate weightmaintaining balance to help prevent fallsstrengthening the muscles around the jointsExercise can also benefit mental health and, depending on the setting, may provide more social is a key part of arthritis treatment. Regular aerobic and strengthening exercises may improve knee arthritis pain symptoms while increasing mobility and strength.
Health Line
22-05-2025
- Health
- Health Line
Chair Exercises for Seniors
Exercise is important for overall health and well-being, especially as you age. Chair exercises may be a good option for people with mobility issues or who want an exercise routine they can do at home. Exercise is an important part of a healthy lifestyle at any age. However, as you grow older, it can be even more important to help keep your mobility and independence. It can also help manage certain conditions, reduce health risks, and boost your mood. Chair exercises can be an accessible way for older adults to get regular physical activity. The Centers for Disease Control and Prevention (CDC) recommends that people ages 65 and over aim for 150 minutes per week of moderate intensity aerobic activity and 2 days of muscle-strengthening activities. If you have a chronic condition or limited mobility, you may need to modify these recommendations. That's why it's important to speak with a healthcare professional before beginning a new exercise routine. Specific benefits of exercise for older adults There are various benefits of exercise for older adults. According to the ' Physical Guidelines for Americans, 2nd Edition,' some of the top benefits include: a lower risk of certain health conditions, such as: heart disease stroke hypertension (high blood pressure) type 2 diabetes improved bone health a lower risk of dementia improved quality of life a lower risk of depression A 2018 review of research examined various studies on the impact of resistance exercise on bone health. The review found that resistance exercise, either alone or in combination with other interventions, may be an effective strategy to improve muscle and bone mass in older people. Another study from 2018 examined the role exercise plays in the management of the symptoms of depression in older adults. The researchers found that combining physical exercise of high or low intensity with antidepressants may be more effective for sedentary older adults with major depression than antidepressant drug therapy alone. Getting started Before you begin any new exercise program —even those designed for older adults, such as the one below—make sure your doctor has cleared you to participate in physical activity. These exercises are all doable at home. Alternatively, you may wish to join a fitness class led by a qualified instructor at a physical therapy clinic or fitness center. The key to a successful exercise session is to take it slow, know your limits, and listen to your body. If something doesn't feel right, stop and try a different exercise. If you continue to feel discomfort or pain, consult your doctor or a physical therapist for guidance. 5 seated leg exercises Seated exercises allow you to target the lower body while seated. These may be a good alternative to other exercises for various reasons, such as: mobility issues balance issues that prevent standing exercises recovery from surgery or an injury Safety tips Choose a sturdy chair that does not tilt, move easily, or wobble. If you can, choose a chair without arms so you have more room to move freely. If you have any concerns or have been advised to limit activity, speak with your healthcare professional before beginning the exercise program. Seated marches Seated marches can be a good warm-up exercise as they can get your heart pumping. Sit in a chair with your feet flat on the floor. Slowly raise one knee without leaning back. If your chair has armrests, you can use them to help keep you from leaning. Lower your leg and place it back on the floor. Repeat with the other leg. Do this for 30 seconds, quickening your pace if you are able. Seated knee extensions Sit in a chair with your back straight, your arms at your sides, and your feet flat on the floor. Extend and straighten your right knee while focusing on squeezing your quadriceps at the front of your thigh. Hold for a count of 1. Bend your knee and bring your heel as close to the chair as you can. Lower your leg and place your foot back flat on the floor. Repeat with the other leg. Repeat this process for 30 seconds if you are able to. Seated knee abduction and adduction Sit in a chair with your back straight, your arms at your sides, and your feet flat on the floor. Place your hands on the inside of your knees. Gently push your knees against your hands as they apply counter pressure. Hold for 3 seconds and then relax. Place your hands on the outside of your knees. Gently push your knees outward against your hands as they apply counter pressure. Hold for 3 seconds and then relax. Repeat these steps for 30 seconds if you are able. Seated hamstring stretch Sit up straight near the front of a chair with your feet flat on the floor. Extend your right leg out in front of you with your heel grounded into the floor. Point your toes toward the ceiling. Placing your hands on your left thigh for support, gently hinge forward from the hip. Keep your spine in a neutral position and hold for several seconds. Return to the starting position. Repeat on that leg to reach around 60 seconds in 'hold' if you are able. Repeat the process on the other leg. Ankle stretch Sit in a chair with your feet flat on the floor. Holding onto the side of the chair, straighten your left leg with your foot off the floor. With your leg straight and raised, point your toes away from you. Point your toes toward you. Try to do 2 sets of 5 stretches on each side. 8 full-body chair exercises This full-body routine includes exercises that you can do either seated or standing. It also includes weighted exercises with light dumbbells or hand weights. Doing exercises from a standing position can help improve balance, but if your mobility is limited, you may find it easier to do them seated. Arm circles with or without marching, seated or standing In a seated position, sit up straight with your feet flat on the floor and shoulder width apart. Extend your shoulders and elbows like an airplane. If standing, have your knees slightly bent and your feet shoulder-width apart. Extend your arms as stated above. March your feet in place, if you are able. Keeping your posture, circle your arms in a clockwise motion (backward). Then reverse the circular motion to counterclockwise (forward). Try to do 8 to 12 repetitions. Dumbbell curls Either sitting or standing, hold a dumbbell in each hand. Hold the weights down at your side with your palms facing inward. Slowly bend one elbow, bringing the weight toward your upper chest. As you lift the weight, keep your elbow close to your side and rotate your palm so it faces your shoulder. Pause and then slowly lower your arm back to the starting position, rotating your palm back inward. Repeat with your other arm. Do 12 repetitions on each arm, if you are able. If you are standing, you can hold a weight in one hand and use the other to hold the back of a chair to help with your balance, if needed. Dumbbell reverse fly Either sitting or standing, hold a dumbbell in each hand. Hold the weights about 12 inches in front of your chest. You should have your elbows up and slightly bent, and your palms should be facing each other, as if your arms are wrapped around a large beach ball. Slowly pull the weights apart while trying to bring your shoulder blades as close together as possible. Allow the movement to pull your elbows back as far as you comfortably can. Pause and return to the starting position. Try to do 8 to 12 repetitions if you can. Seated upper body twist Sit upright in a chair with your feet flat on the floor. Cross your arms in front of your body, reaching for your shoulders. Without moving your hips, turn your upper body to the left as far as you comfortably can. Hold for 5 seconds. Repeat on the right side. Do this 5 times on each side. Squats with chair support Stand behind a chair, facing the back of the chair. Place your feet shoulder-width apart with your toes pointing forward. Stand up as straight as you are able, retract your shoulders, and lengthen your neck and spine. Place your hands on the back of the chair for support. Hinge your hips back as if you are about to sit into a chair. Your hips will bend first, then your knees. Bend your hips and knees into a squatting position that doesn't exceed 90 degrees. Your knees should remain behind your toes. Pressing through your heels, return to the starting position. Try to do 8 to 12 repetitions, if you are able. Chair stands Sit upright in a chair with your feet flat on the floor. If you can, you may want to push the back of the chair against the wall so it doesn't move. Keeping your back and shoulders straight, stand up from the chair using your hands as little as possible (or not at all). Sit back down. Make sure each move is slow and controlled. Repeat this standing and sitting movement until you feel you can no longer do it, or do 8 to 12 repetitions if it is more comfortable. If you are able, rest for 1 minute and repeat another two times. If the chair is too low, try sitting on a cushion and then removing it as you feel able. Standing hip abduction with chair support Stand behind a chair facing the chair's back. Place your feet shoulder-width apart with your toes pointing forward. Stand up as tall as you can, retract your shoulders, and lengthen your neck and spine. Place your hands on the back of the chair for support. Pick your left foot up off the floor, keeping your leg straight, and keeping your weight on your right leg. Keeping your hips and toes facing forward, lift your left leg out to the side. Slightly pause at the top of your range of motion. Slowly bring your left leg back to the starting position. Repeat with the right leg. Do 8 to 12 repetitions. Seated bicycle crunch Sit upright in a chair, feet flat on the floor, shoulder-width apart. Make sure your toes are pointing forward. Sit up as tall as you can, retract your shoulders, and lengthen your neck and spine. Place your hands by your ears. Do not lace your finger behind your head or neck. Pick your left foot up off the floor by raising your thigh off the chair. Keeping your hips and shoulders stable, use your core to move your right elbow to the raised knee. Tuck your belly button back toward your spine and return to the starting position. Be sure to sit up right, nice and tall, between exercises. Repeat the exercise by raising the right knee and moving your left elbow toward it. Keep your movements slow and controlled. Do 8 to 12 repetitions. Tips for limited mobility If mobility issues prevent you from completing seated or standing exercises, you can modify the moves and still benefit from them. You may be able to perform the exercise using a shortened range of motion. For example, if you experience pain, shoulder mobility restrictions, or both with the dumbbell reverse fly, don't extend your arms as far back. Instead, only go as far as feels comfortable for you. Listen to your body and start a flexibility and mobility routine in combination with your workouts.
