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Yoga and Stretching Exercises

Do each stretching exercise 3 to 5 times at each session. Slowly and smoothly stretch into the desired position, as far as possible without pain. Hold the stretch for 10 to 30 seconds. Relax, breathe, then repeat, trying to stretch farther.

2 older women doing a buddy stretch

Buddy Stretch

older woman doing calf stretch

Calf

older man doing hip stretch

Hip

older woman doing standing thigh stretch with a chair

Thigh (Standing)

thigh exercise on the floor

Thigh (Floor)

older woman doing a back of leg stretch on a bench

Back of Leg

woman doing back of leg stretch on the floor

Back of Leg (Floor)

older woman doing ankle stretch

Ankle

older woman doing back exercise in a chair

Back 2

older man doing a back stretch

Back 1

older woman doing a chest stretch

Chest

older woman doing a shoulder and upper arm stretch with towel

Shoulder and Upper Arm

older man doing a shoulder stretch

Shoulder

woman doing a next stretch

Neck

older woman getting up from the floor

Getting Up from the Floor

woman getting down on the floor

Getting Down on the Floor

Icon: Safety

SAFETY

If you’ve had hip or back surgery, talk with your doctor before doing lower-back flexibility exercises.

Progressing

As you become more flexible, try reaching farther in each exercise. But don’t go so far that it hurts.

Exercise is safe for almost everyone. For people with arthritis, exercise can reduce joint pain and stiffness. It can also help with losing weight, which reduces stress on the joints.

Flexibility exercises can help keep joints moving, relieve stiffness, and give you more freedom of movement for everyday activities. Examples of flexibility exercises include upper- and lower-body stretching, yoga, and tai chi.

Strengthening exercises will help you maintain or add to your muscle strength. Strong muscles support and protect joints. Weight-bearing exercises, such as weight lifting, fall into this category. You can use bottles of water or soup cans if you don’t have weights.

Endurance exercises make the heart and arteries healthier and may lessen swelling in some joints. Try low-impact options such as swimming and biking.

If you have a chronic condition, before beginning any exercise program, talk with your health care provider about the best activities for you to try.

Exercise is safe for almost everyone. In fact, studies show that people with osteoarthritis benefit from regular exercise and physical activity.

Senior man on a bicycle and wearing a helmet

For people with osteoarthritis, regular exercise can help:

  • Maintain healthy and strong muscles
  • Preserve joint mobility
  • Maintain range of motion
  • Improve sleep
  • Reduce pain
  • Keep a positive attitude
  • Maintain a healthy body weight

Three types of exercise are best if you have osteoarthritis:

...continue reading "Go4Life: Exercising with Osteoarthritis from the National Institute on Aging"

You know you should be more active, but there are so many things that seem to get in the way. It’s time for some positive thinking. No more excuses!

Overcoming Barriers to Physical Activity
Adapted from the National Institute on Aging

Follow these tips to help you overcome those barriers and improve your health:

...continue reading "Go4Life: Overcoming Barriers to Exercise: No More Excuses from the National Institute on Aging"

Living Well with Chronic Pain - Participants learn self-management techniques and skills needed in the day-to-day management of their chronic pain condition.

Program Benefits

The Chronic Pain Self-Management Program (CPSMP) is a 6-session evidence-based workshop designed for those dealing with chronic pain. Participants learn self-management techniques and skills needed in the day to day management of their chronic pain condition. This program has also been proven effective with family and caregivers. This program also aims to help participants better communicate with their health care providers and make healthy day-to-day decisions.

REGISTER FOR THIS LIVING WELL PROGRAM

...continue reading "“Living Well with Chronic Pain” – A Living Well Utah Program"

Enhance Fitness focuses on dynamic cardiovascular exercise, strength training, balance, and flexibility — everything older adults need to maintain health and function as they age.

Program Benefits

Led by a certified instructor, classes are held three times a week in community settings and are a great workout. Each class may include up to 25 participants and participants may either be amongst peers of their own level of fitness or a group of various fitness levels from the frail to the more fit older adult. Participants completing the program report experiencing:

  • Increased strength
  • Greater activity levels
  • Decreased depression
  • Improved social function

REGISTER FOR THIS LIVING WELL PROGRAM

...continue reading "“Enhance Fitness” – dynamic cardiovascular exercise program by Living Well Utah"