Do you know that there is actually a fun way to work out while achieving great results? You can dance away while alleviating your joint pain so as to maintain your physical mobility as an older adult. Studies have shown that just a 45-minute dance session can help to reduce knee and hip pain in older adults and they are able to walk at a much faster rate within three months. Here are several dance exercises for joint pain that you can try out with a loved one.
Dancing to Relieve Joint Pain
Dancing strengthens our muscles and the music evokes a positive mood. Participants are more likely to keep up with an exercise program if they feel happy while doing it. Dancing is ideal for people of all ages. The key is to find the right style of dancing. For those with arthritis, they should look for a low-impact dance exercise with slow, fluid movements that will not add further stress to their joints. Several other studies have also found that people with rheumatoid arthritis who participated in dance exercises saw an improvement in their tension, fatigue, anxiety, and depression. Below are several dance styles that are worth trying:
Zumba Gold
This dance exercise is specifically designed for elderly participants. It modifies the traditional choreography of Zumba’s aerobic dance into a style that is much lower in intensity. Older adults can still keep fit and active without straining their joints.
Ballroom Dancing
There are various graceful styles of dancing like tango and waltz which will not burden the joints. Participants need to ensure that they put on their comfortable dancing shoes instead of the common high-heeled ballroom shoes. The activity will also offer socialization opportunities to participants as they are able to mingle with fellow participants and forge new relationships.
Lebed Method (Healthy Steps)
This is a gentle type of dance therapy that features moves that are low in impact. The moves aim to increase range of motion, endurance, and strength. Instructors can easily modify the workout session for participants who need to use a chair to exercise. They can still enjoy the great benefits of the dance style without overexerting their physical capacity.
Belly Dancing
This is a Middle Eastern dance style that involves hip movements. The movements help in strengthening the core and there are also much gentler versions of the dance style. However, older adults are advised to consult their personal physician before participating in belly dancing especially if they experience any issues with their hips.
Jazzercize Lite
This is a modified form of Jazzercize. It does not involve intense bouncing and jumping to provide participants with a slower pace of exercise. This low-impact dance style is suitable for older adults to help them loosen their joints which have grown stiff due to a lack of physical activity.
Non-Dance Exercises for Joint Pain
Examples of low-impact aerobic exercises that can ease your joint pain are as follows:
- Swimming
- Walking
- Bicycling
- Using an elliptical machine
Start with just 150 minutes of low-impact exercises every week before progressing forward with longer sessions.
