Joint Pain Exercise: The weather is changing and in a few days it will start getting really cold. These days, children and the elderly face the most problems, in such a situation it is your duty to motivate the elders in your house to exercise.
After Diwali, light pink cold will start knocking. However, this weather is very pleasant and comfortable. But this season becomes very painful for those who have pain in their knees and joints. Due to joint pain, there is a lot of difficulty in getting up, sitting and walking. Additionally, sometimes you may have to face stiffness and swelling. This problem often starts after the age of 45, but nowadays the problem of joint pain has become common even in children. If you start doing some simple exercises before winter arrives, you can get relief from joint pain to a great extent. Besides, your body will also become fit and healthy before winter. So let us know which exercises older people can do easily.
Also read: Enjoy winter with flavored tea
cycling
Cycling is not only a great way to start your day during the winter, but it can also be a great way to stay fit. You can get rid of joint pain by cycling 30 minutes daily. By cycling, the muscles of the entire body work, which maintains their flexibility. Besides, regular cycling can also keep your weight under control.
brisk walking
Walking can be a great way to exercise after the age of 40. Walking may seem like a less efficient method, but it can have many long-term health benefits. The movement of the joints while walking helps in increasing blood circulation, making them smoother and smoother. Walking is a form of cardio exercise which helps in burning calories. Apart from this, walking also provides relief from joint pain.
stretching
Stretching is an underrated activity but it can provide relief from joint pain. Stretching can activate every muscle in your body and also helps maintain overall health. Although stretching is a difficult task in old age, but if done carefully, it can be the best exercise. Don't forget to warm up before stretching. Before practicing this exercise, definitely take doctor's advice. Also learn the steps from an expert.
chair exercise
People who suffer from joint pain may face problems in sitting and walking on the ground during winter. In such a situation, you can get relief from joint pain by doing chair exercises. This is a type of mobility exercise that can help in reducing muscle swelling and pain. You can easily do chair exercises at home. But before exercising, definitely consult a doctor.
leg raise
Leg raise exercise is very beneficial for thighs and knees. To do this exercise, sit on a chair and straighten one leg and lift it up. Hold it for 10-15 seconds and then lower it. Repeat the same process with the other leg. This exercise increases the movement of joints and is helpful in reducing knee pain.
hand and wrist exercises
Stiffness in hands and wrists increases in winter. For this, straighten your hands and tie them and then open them. Repeat this process 15-20 times. Apart from this, rotating the wrist in a circular motion is also effective. This exercise is helpful in increasing the flexibility of hand and wrist joints and reducing pain.
climbing stairs
At this age, climbing stairs may be a bit difficult, but this exercise is beneficial for the joints of knees and legs. This exercise strengthens the joints and increases the tolerance of the bones. Joint problems in winter can be controlled by using the stairs for some time a day.
Cat-Cow Stretch
This yoga asana is extremely effective for the joints of the back, neck and spine. Sit on the ground with the support of all four hands and legs. While inhaling, lift the back inward and the neck upward (cat position), then while exhaling, round the back outward and bring the neck down (cow position). Repeat this 10 times. This exercise helps in increasing the flexibility of the spine and reducing joint pain.
hip bridge
Hip bridge exercise is beneficial for the hips and lower spine. Lying on the ground, bend your legs and raise your hips. Hold this position for 10-15 seconds and then slowly come down. This exercise helps in keeping the joints of the lower body flexible.
Keep these things in mind in winter
- Always keep yourself active during winters.
- Keep doing light exercise.
- To reduce muscle swelling, take a warm water compress.
- Keep the body hydrated.
- Get enough sleep at night.
- Take healthy and nutritious diet.
Ankle Rotation
Ankle pain is also a common problem in the elderly, and ankle rotation is an effective way to reduce it. Sitting on a chair, lift one leg and rotate the ankle in circles. Do this process 10 times in a clockwise direction and 10 times in an anti-clockwise direction. This exercise increases the flexibility of the ankles and joints.
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