What if there were a simple, effective way to combat arthritis—a condition that affects over 53 million adults in the U.S. and is a leading contributor to healthcare costs? As the population ages, finding strategies to prevent and manage this debilitating condition has never been more important. Exercise offers a promising solution. Learn how certain types of physical activity can help prevent the onset of arthritis and help manage and improve the symptoms of those already living with it.
Understanding the Burden of Arthritis in Older Adults
Arthritis is an umbrella term for more than 100 conditions that affect the joints, surrounding tissues, and connective tissues. In the U.S., it impacts roughly one in five adults. As the population ages, this number is projected to increase. Adults aged 65 and older are particularly vulnerable, with 48% diagnosed with arthritis. Osteoarthritis (OA), the most common type, is expected to affect 40% of men and 47% of women over their lifetimes.
OA is a degenerative joint disease and the leading cause of disability in the U.S. It typically affects the hands, lower back, neck, and weight-bearing joints such as knees, hips, and feet.
While anyone can develop OA, the risk increases with age. Women are more likely to be affected than men, especially after age 50. Although there’s no cure, symptoms can often be managed through medications and lifestyle adjustments.
The Weight Connection
Excess weight puts extra strain on the knees, hips, and spine, making OA more likely. Research shows that people who were overweight in their younger years are at a higher risk of developing knee OA in their 30s and 40s. That’s why maintaining a healthy weight is essential – not just to lower the risk, but also to ease symptoms for those already affected.
Exercise: A Prescription for Prevention
While maintaining a healthy weight is important, regular exercise also plays a significant role in preventing and treating OA, particularly in older adults. Programs that combine strength training, stretching, and low-impact aerobic exercises are the most effective in reducing arthritis-related pain and disability.
Strong muscles support and stabilize joints, protecting cartilage from wear and tear. Regular exercise also helps control weight, reduce joint stress, improve flexibility, and prevent stiffness.
8 Ways Movement is Medicine for Arthritis
Exercise is one of the most effective treatments for those living with OA. Although many people with arthritis shy away from exercise due to painful joints, staying active is one of the best ways to manage arthritis and reduce pain.
Exercise benefits people with arthritis in several ways:
- Lubricates joints by stimulating the production of synovial fluid, which acts like oil for the joints, reducing stiffness and improving movement.
- Strengthens surrounding muscles, acting as a natural support that protects joints and reduces pressure.
- Reduces inflammation and body fat, both of which promote better joint health.
- Increases blood flow, helping to remove damaged cells and promote healing.
- Maintains joint flexibility through activities like yoga and stretching, which can improve range of motion and reduce pain and stiffness.
- Promotes weight loss, alleviating stress on weight-bearing joints such as the hips, knees, and ankles. Losing just one pound can relieve four pounds of pressure on the knees; losing 10 pounds can take 40 pounds of pressure off.
- Improves balance and coordination through exercises like strength training and tai chi which can protect joints by reducing the risk of falls.
Arthritis is a major health challenge for America’s aging population. However, regular exercise can improve the quality of life for those with arthritis by reducing pain, slowing the progression of the disease, and minimizing disability. As research continues to highlight the benefits of exercise for joint health, it’s clear that movement is medicine—and it’s a prescription that can make a world of difference.
Aaptiv: The All-in-One Fitness and Wellness Solution
Aaptiv’s AI-powered personalized fitness app offers over 10,000 on-demand classes across a wide variety of fitness and wellness categories, including strength training, stretching, and low-impact aerobic workouts. Along with access to over 27 thousand fitness facilities across the U.S., seniors can get the customized fitness coaching they need to help prevent or improve their arthritis symptoms.
Learn more about Aaptiv wellness and fitness benefits for health plans.
(Before starting any exercise program, it’s important to consult with a physician, physical therapist, or other health professional experienced in managing osteoarthritis.)
