Osteoarthritis (OA), also called osteoarthroses or degenerative joint disease, is the most common type of arthritis.             

              OA affects nearly 27 million Americans.  It typically affects only joints, such as the hips, hands, knees, low back and neck.  After the age of 50, women are more often affected by OA than men.  Loss of joint function as a result of OA is a major cause of work disability and reduced quality of life.               

          Pain, stiffness in joints after periods of inactivity or excessive use, grating or catching sensation during joint movement, and bony growths at the margins of affected joints are symptoms of osteoarthritis.              

         The cause of OA is not yet known, but certain factors increase the risk of developing OA such as; heredity, overweight, joint injury, repeated overuse of certain joints, nerve injury, and aging.             

           Management of OA varies with the severity of the symptoms and focuses on decreasing pain and improving joint movement. Treatment plans often include a combination of drugs, rest, physical   activity, joint protection, use of heat or cold to reduce pain, and physical or occupational therapy.   

The four best exercises for Senior Adults are Strength training, balance exercises, stretching, and endurance. 

Strength training builds older adult muscles and increases your metabolism, which helps to keep your weight and blood sugar in check.  Balance exercises build leg muscles which helps prevents falls.   Over 300,000 admissions to hospitals are for broken hips and falling is often the cause of those fractures.   Stretching exercises can give more freedom of movement, which will allow you to be more active during your senior years. Stretching allows you to use your muscles in a different ways allowing you to be more flexible in the long run.  Stretching exercises alone will not improve your endurance.  Endurance exercises are any activity walking, jogging, swimming, biking, even raking leaves, increases your heart rate and breathing for an extended period of time.  Build up your endurance gradually, starting with as little as 5 minutes of endurance activities at a time.  

Some safety tips are important to know when performing physical activities.  Here are a few that you should keep in mind.  

Check with your doctor so you know if you are at high risk for any chronic diseases such as heart disease or diabetes.  Most older adults, regardless of age or condition, will do just fine if they practice safe senior exercise by increasing physical activity to a moderate level.

 
Don’t hold your breath when performing strength exercises, it can affect you blood pressure.  Avoid locking joints of your arms and legs into a strained position.  Breathe out as you lift or push a weight and breathe in as you relax.  Muscle soreness lasting a few days and slight fatigue are normal after muscle building exercises.

If you notice any new symptoms such as shortness of breath, rapid or irregular heart beat Consult with your doctor.