Mobility is a key determinant of health; 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 and multifaceted, but arthritis and osteoarthritis, two conditions that affect millions of individuals in the US, are the most prominent in posing a significant threat to mobility and quality of life, especially among the elderly. These individuals with limited mobility face higher rates of morbidity, mortality, disability, hospitalizations, healthcare utilization, and ultimately, a quality of life that, for many, is deemed too poor.
Studies consistently demonstrate the link between mobility and quality of life. For instance, the LIFE pilot study found a strong association between mobility, measured by a 400-meter walk test, and quality of life, measured by the Quality of Well-Being Self-Administered instrument. Similarly, research on elderly Swedish adults showed that increased mobility significantly improves mental and physical well-being.
One way of strengthening mobility is by incorporating regular exercise. Moderate activities, such as walking or swimming, can ease symptoms, increase strength, and maintain a healthy weight, thereby reducing stress on the joints. Combined with a comprehensive treatment plan, exercise can mitigate the impacts of arthritis, promoting a more active and fulfilling life.
A Brief Overview of Arthritis
Arthritis is a general term for over 100 different types of joint inflammation, characterized by symptoms such as pain, stiffness, decreased range of motion, and joint deformities. It affects a significant portion of the population, especially as people age, with osteoarthritis being the most prevalent form. Management of arthritis 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 are joint soreness, morning stiffness, lack of coordination, and increasing disability – all of which can significantly hinder an individual’s mobility and reduce overall 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 go on to 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 those with psoriasis and commonly affects the fingers, joints, and spine, causing pain and damage similar to ankylosing spondylitis. It is 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 in the sacroiliac joints that connect the base of your spine to the pelvis). As with most inflammatory conditions, AS can be progressive, causing inflammation in the joints and tissues of the spine, which leads to back pain, stiffness, and decreased mobility. In more severe cases, AS can lead to spinal fusion (new bone fuses to the spine) that results in a rigid spine that has difficulty bending.
Arthritis in its various forms significantly impacts individuals’ lives, making early diagnosis and appropriate management essential for maintaining mobility and quality of life.
Benefits of Excercise for Arthritis
Along with taking the right medicines and giving the body the proper rest it needs, exercise is a powerful tool for managing arthritis and improving overall health. Daily exercise helps reduce pain, increase strength, and enhance flexibility, all crucial for maintaining 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, with one study finding that swimming significantly reduced joint pain associated with osteoarthritis. Elderly individuals should aim for at least 150 minutes of light-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. While this isn’t necessarily related to lifting hundreds of pounds at a time, elderly members of society who wish to strengthen their joints, bones, and muscles should start by using resistance bands, lighter hand weights, or weight machines that can help build muscle strength and endurance. Doing this at least two days a week while targeting all major muscle groups can help build strength and reduce joint pain in the long term.
Balance and Coordination Exercises
Improving balance and coordination, especially for older adults with arthritis, is important to prevent falls and maintain independence. Practices like yoga and tai chi focus on gentle movements and balance, enhancing 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 arthritis sufferers. Regular participation in these activities can significantly improve overall coordination and safety.
Alongside balance and coordination, elderly individuals are also encourages to practice flexibility exercises and stretching to help reduce stiffness and improve the range of motion in the joints. 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 fully operational.
Incorporating these various types of exercises into a daily routine can significantly alleviate arthritis symptoms and improve quality of life. As always, anyone who decides to incorporate regular exercise into their lifestyle should consult with a healthcare provider beforehand to ensure it’s safe and appropriate for their specific condition.