For seniors who suffer from arthritis, exercising can be a double-edged sword. While the exercise is beneficial, it could leave people in more pain.

With that in mind, Fulton Center for Rehabilitation and Nursing would like to share several gentle exercises that can be performed to reduce arthritis symptoms without causing more pain to your joints.

Before we start, it’s important to note that if you’re inactive, please discuss any new exercise regimens with your doctor before increasing your level of physicality.

1.Swimming Pool Activities

Regardless of where you are feeling pain from arthritis, being immersed in water will help you move your joints with less pain. Swimming is the best activity but finding a water aerobics class in your area is also a great option.

2. Make a Fist

Arthritis in hands can be debilitating because there’s so much we do with our hands. However, simply balling your hand into a fist can help finger flexibility and keep joints moving. Experts recommend holding the fist tight for five seconds, releasing, then repeat.

3. Raise Your Hand

Raising your arms over your hand and rolling your shoulders forward and backward are great range-of-motion exercises for arthritis sufferers. These exercises can relieve stiffness in the joints.

4. Yoga and Tai Chi

Yoga and tai chi are great options to improve flexibility at a slow enough pace that it won’t cause you to be sore the next day. These can also help you with your balance, posture, and coordination, as well as managing your stress levels.

5. Step-Ups

A nice low-impact exercise that helps arthritis in the hips or knees is to gently bend your knee. The easiest way to do this is by going to a staircase that has a sturdy banister to hold onto if you need it for balance. Simply step up onto the bottom step with one leg, then the other, move each foot back to the ground, and repeat.

Remember to make time to warm up before any moderate exercise activity. You can also apply ice to your joints for up to 20 minutes after an activity that you think may cause some post-workout swelling.