Temperatures are starting to cool down, sunset is happening a little earlier and fall is upon us. A change of seasons might mean a change in your exercise habits and activity levels, but an important way to stay healthy is to keep moving!
As we age, joints can get creaky, but still the best advice is to remain as active as you can to ensure optimal aging, said Endeavor Health Swedish Hospital orthopaedic surgeon Kiera Kingston, MD.
Walking is easy and effective
“Walking is a great activity for most everyone,” added Dr. Kingston. There’s little risk of injury, no special equipment needed (other than a decent pair of walking shoes) and no need to get to a gym to make it happen.
“Anything in the pool is also very joint friendly — swimming, pool walking, water aerobics are all easy on the joints and excellent ways to stay active,” said Dr. Kingston. Of course, these options do require access to a pool, which not everyone has, but for those who are interested there are plenty of health clubs and community pools available at a variety of price points.
Cycling and spinning keep you moving
Biking — both outside on trails or less busy roads, and inside on a spin bike — is another easy option for healthy exercise without much joint strain.
“Spinning is a great form of exercise, but I advise patients not to go crazy or spend the whole time sprinting or high intensity training,” said Dr. Kingston. For people who have low back pain, or find the position on a traditional bike uncomfortable, she suggests trying a recumbent or seated bike.
Elliptical trainers are also good options for joint-friendly cardio exercise, and some people enjoy climbing on a StairMaster.
Many longtime runners love the advent of cooler temperatures in autumn and look forward to getting out despite the impact on knees and other joints. “If this is what gives you joy, keep doing it, but you have to be OK with the downstream effect and maybe take more time off between runs,” suggested Dr. Kingston, who has plenty of patients who enjoy running.
Avid runners who enjoy racing can consider switching to triathlon, where they’ll still have the buzz of training and competition, but spend less time on their feet and more time swimming and biking with less impact on joints.
Don’t neglect strength training
“Weightlifting is very important, especially as you get older,” said Dr. Kingston. “You don’t need to jump to the squat rack at the gym and push huge amounts of weight, but doing exercises with light dumbbells can help with bone loss and strengthen muscles to reduce risk of injuries.”
Working with a professional trainer or physical therapist when you first start using weights is important to ensure proper form, and always use a spotter when lifting heavier weights, urged Dr. Kingston.
Building muscle strength around the joints can help preserve the mechanics and function of the joint, she explained. Core exercises are important and building core strength can help protect your back.
“I recommend that you do what you love, whatever you will keep doing, as that’s the most important thing,” added Dr. Kingston.
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