Mobility is a key determinant of health. A lack of physical activity can decrease cognitive function, reduce independence, and increase the risk of fractures, falls, and death.
The causes of limited mobility are complex, but arthritis, especially osteoarthritis, is one of the most common threats to mobility and quality of life, touching millions of people in the US each year, particularly older adults. People with limited mobility face higher rates of illness, disability, hospitalization, and death, along with a lower quality of life.
Studies consistently demonstrate the link between mobility and quality of life. For instance, past research found a strong association between mobility, measured by a 400-meter walk test, and quality of life, measured by a self-administered wellbeing instrument. Similarly, other research on older Swedish adults found that increased mobility significantly improves mental and physical well-being.
One way to strengthen mobility is regular exercise. Moderate activities, such as walking or swimming, can ease symptoms, increase strength, and maintain a healthy weight, which reduces stress on the joints. Combined with a comprehensive treatment plan, exercise can reduce the effects of arthritis and support a more active, fulfilling life.
A Brief Overview of Arthritis
Arthritis is a general term for over 100 different types of joint inflammation. Common symptoms include pain, stiffness, decreased range of motion, and joint deformities. It affects a large share of the population, especially as people age, with osteoarthritis being the most common form. Management varies depending on the type and severity of the condition.
Osteoarthritis (OA)
Osteoarthritis is the most common type of arthritis, affecting over 32 million people in the United States. It occurs when the cartilage in the joints breaks down, leading to bones rubbing together, joint inflammation, pain, and bone spurs. Common symptoms of OA include joint soreness, morning stiffness, lack of coordination, and increasing disability. Together, these can significantly limit mobility and quality of life.
Rheumatoid Arthritis (RA)
Rheumatoid arthritis is a systemic autoimmune disease where the body’s immune system attacks healthy joint tissue, usually affecting the synovial joints. This condition typically causes morning stiffness and joint pain on both sides of the body. Over time, joint deformities can develop, and joint inflammation can further damage cartilage and bone. RA is often diagnosed through a combination of medical history, physical exams, and specific blood tests.
Psoriatic Arthritis (PsA)
Psoriatic arthritis is a chronic, inflammatory arthritis that occurs in around 20% of people with psoriasis. It commonly affects the fingers, joints, and spine, causing pain and damage similar to ankylosing spondylitis. It is often characterized by pink-colored, sausage-like fingers and pitting of the fingernails.
Gout
Gout is caused by the accumulation of urate crystals in the joints, leading to painful inflammation. High levels of uric acid in the blood increase the risk of developing gout, which often affects the joint at the base of the big toe. Symptoms include redness, swelling, and intense pain, which can come on suddenly and linger for days or weeks.
Ankylosing Spondylitis (AS)
Ankylosing spondylitis is a type of chronic, inflammatory arthritis that commonly affects the spine, most notably the sacroiliac joints that connect the base of the spine to the pelvis. As with most inflammatory conditions, AS can be progressive, causing inflammation in the joints and tissues of the spine that leads to back pain, stiffness, and decreased mobility. In more severe cases, AS can lead to spinal fusion, where new bone fuses to the spine, causing the spine to become rigid and difficult to bend.
Arthritis in its various forms significantly impacts people’s lives, making early diagnosis and appropriate management essential for maintaining mobility and quality of life.
Benefits of Exercise for Arthritis
Along with medication and rest, exercise is a powerful tool for managing arthritis and improving overall health. Daily exercise helps reduce pain, build strength, and improve flexibility, all of which support mobility. Regular physical activity can also boost mood and energy levels, making daily tasks easier and more enjoyable.
Low-Impact Aerobics
Low-impact aerobic exercises, like walking, swimming, and cycling, are excellent for raising the heart rate without putting too much strain on the joints. These activities help improve cardiovascular health, control weight, and increase overall stamina.
One study found that swimming significantly reduced joint pain associated with osteoarthritis. Older adults should aim for at least 150 minutes of light to moderate aerobic activity per week, broken into manageable sessions.
Strength Training
Strength training is essential for building strong muscles that support and protect the joints. This doesn’t mean lifting heavy weights. Older adults who want to strengthen their joints, bones, and muscles can start with resistance bands, light hand weights, or weight machines to build muscle strength and endurance.
Doing this at least twice a week, while targeting all major muscle groups, can help build strength and reduce joint pain over the long term.ng term.
Balance and Coordination Exercises
Improving balance and coordination, especially for older adults with arthritis, is important for preventing falls and maintaining independence. Practices like yoga and tai chi focus on gentle movements and balance, which improves both stability and flexibility. A study published in the Journal of Rheumatology found that tai chi significantly improves pain, physical function, quality of life, and stiffness in people with arthritis. Regular participation in these activities can significantly improve overall coordination and safety.
Older adults are also encouraged to practice flexibility exercises and stretching to reduce stiffness and improve joint range of motion. Simple activities like stretching the arms overhead or rolling the shoulders can be done daily, often from the comfort of their own bed. Stretching helps increase range of motion and keeps joints flexible and working well.
The Bottom Line
Adding these exercises to a daily routine can significantly ease arthritis symptoms and improve quality of life. As always, anyone starting a new exercise routine should check with a healthcare provider first, to make sure it’s safe and appropriate for their specific condition.
PurposeCare’s home care team can also help, encouraging safe movement and noticing changes in mobility during regular visits.and appropriate for their specific condition.