Don’t let time slow you down. Get moving again with our specialized thirty-minute virtual class designed specifically for those struggling with arthritis.
Arthritis impacts1-in-5 adults in the United States per year. With over 54 million people suffering from arthritis, it’s one of the leading causes of disability. Severe joint pain impacts 24 million people, limiting their activities and reducing their quality of life.
Preventing pain and disability means taking care of yourself, following doctor guidance, and getting moving. Arthritis exercises and joining in on one of our YMCA virtual classes can help you reduce pain and hopefully return to your daily activities.
Joint-friendly exercises are optimal and will keep your pain from increasing. Low-impact exercises put less stress on your already-aching joints. The CDC recommends that you stay as physically active as possible.
Exercise can help with:
· Pain reduction
· Quality of life improvement
· Mood improvement
· Weight management
· Reduction in stiffness and fatigue
You can engage in several low-impact exercises on top of the virtual classes we hold at the YMCA, such as:
It can be beneficial to follow along with our classes and perform some of the low-impact exercises listed above to keep your heart healthy, maintain a proper weight and keep your arthritis pain low.
Note: If your arthritis is flaring up, wait until the symptoms have subsided before engaging in any form of exercise. Consult with your doctor if you have medical issues where exercising may do more harm than good.
Exercise has to be fun and beneficial – or you won’t keep doing it. Our class is designed to help you feel better and stay healthy. You'll need just a few key items that can help you follow along with Debbie, our instructor:
· Sturdy chair to hold onto
· Resistance band
In our video, and I encourage everyone to follow along with Debbie to ensure you’re maintaining proper form as we move through the following exercises:
A simple exercise where you stand upright and lift your right leg to the side using your hips. You'll alternate legs during this exercise. Use a chair for added stability if you need.
Standing straight again, swing your leg forward and backward while keeping your knee straight. Again, hold onto a chair if you need help remaining stable.
Grab onto your chair with both hands, place one foot forward and one back while focusing on a calf stretch.
Also known as calf raises, you’ll stand and move from your heel to your tiptoes.
The opposite of a heel raise. Toe raises require you to go from standing flat to moving the weight to your heels while raising your feet.
Debbie goes through an array of exercises that focus on the shoulders and back using bands. It’s best to follow these exercises on video to make sure that you’re doing them properly.
If you risk falling because of the exercises performed, skip them. A chair or grab bars can be used for added safety, but falling poses serious risks for seniors.
A simple exercise where you make a tight fist, and then open your hands as far as you can.
Four advanced exercises that require you to make an arrow, claw, tabletop and fist.
If you can, sit with your hands crossed on your chest and perform chair stands. Simply stand up and sit back down on the chair.
Seated stretches where you stretch your arms up and then down to the ground. Additional stretches are performed, including bringing your knees to your chest.
Lying flat on your back, lift your knees towards your chest so that your feet lift off of the ground. Keeping your knees lifted, roll from side to side.
Keeping your knees bent but your feet on the ground, lift one knee towards your chest, clasp your hand around the knee and pull the knee into the chest for a good stretch.
Lying flat on your stomach, keep your body straight and put your hands beside you to lift only the upper body off of the mat. The goal is to stretch out your lower back by using your arms to force your body upward from the hips.
Multiple additional exercises can be found in our virtual class. You should do the exercises you can do safely and without pain. If it’s too difficult to perform floor movements or standing exercises, skip them and do the seated ones. Doing something is better than doing nothing.
Getting and staying active is one of the key ways that you can keep your arthritis pain at bay. Our arthritis exercises are designed for everyone and can help you stay active in less than 30 minutes per day.