Improving your mobility

 
Improving your mobility

 

Participating in physical activity is crucial for preserving mobility and independence, regardless of your age or health condition.

 

Health benefits of exercise

Regular physical activity is essential for maintaining a healthy weight, promoting strong muscles and bones, ensuring proper joint function, keeping the heart in good condition, boosting mood, and increasing metabolism. By staying active, you improve strength and balance, reducing the risk of falls and maintaining the ability to perform daily tasks. Furthermore, engaging in physical activity lowers the chances of developing cardiovascular disease, type 2 diabetes, and certain types of cancer.

 

How much exercise do you need?

1. Healthy adults are advised by the U.S. Department of Health and Human Services to engage in 150 to 300 minutes of moderate exercise per week, with daily activity. Additionally, it is recommended to incorporate strength training sessions twice a week, as well as balance exercises for older adults who are at risk of falling.

 

2. The Physical Activity Guidelines for Americans suggest that healthy adults should aim for 150 to 300 minutes of moderate exercise each week, along with daily physical activity. It is also important to include strength training sessions twice a week, as well as balance exercises for older adults who may be prone to falling.

 

Exercising with a chronic condition

The guidelines emphasize that older adults who are unable to achieve 150 minutes of moderate-intensity aerobic activity per week due to chronic conditions should engage in physical activity to the best of their abilities. Every effort, no matter how small, is beneficial. The guidelines recommend increasing movement and reducing sedentary behavior throughout the day. It is better to engage in some activity rather than none at all.

 

The key is to find activities that are enjoyable and manageable. If joint issues are a concern, it is important not to push your joints beyond their limits. Instead of high-impact exercises like jogging, consider low-impact options such as swimming, water aerobics, stationary cycling, yoga, tai chi, or qigong. Gradually increasing the intensity of a walking program can also be beneficial.

 

It is essential to understand that there is flexibility in the types of activities you can engage in and when you can do them. Do not feel discouraged if you are unable to participate in the same activities as before. The most important thing is to not let joint pain hinder your physical activity.

 

Although it may seem challenging to be active while experiencing pain, exercise can actually help alleviate discomfort in many cases. For individuals with osteoarthritis, regular exercise can maintain joint function, reduce stiffness, and alleviate pain and fatigue. Building muscle strength can also help reduce strain on the joints.

Make sure to consult with your physician regarding the safety of engaging in physical activity if any of the following conditions are present:

*You have undergone surgery on your hip or knee.

*You have been encountering discomfort in your hip, knee, foot and ankle, or back.

*You are dealing with a persistent or unsteady health condition like heart disease, or you have a respiratory illness, high blood pressure, osteoporosis, diabetes, or multiple risk factors for heart disease.