It's easy to get a little movement in your daily life, and, if you do you'll be able to stay supple and flexible for longer. Here are 10 tips to help you keep your joints healthy.
The more you move, the less stiffness you'll have. If you're reading, working, or watching TV, change positions often and take breaks from your desk or your chair to get active.
You could set a frequent alarm to remind you to move, do a few simple stretches and/or body weight exercises, like squats or press ups to keep those joints active.
Try to fit in at least two dedicated exercise sessions a week too.
High-impact exercise, such as running, plyometrics, and agility drills, is a great tool for activating fast-twitch muscle fibres. However, too much impact can cause stress and potential damage.
Balancing low-impact exercises with your impact activities to strengthen the muscles will help protect your joints.
Elliptical machines, stationary bikes, rowing machines, walking, and swimming are examples of low-impact exercise that will provide continued muscle strengthening, aerobic and fatburning benefits while minimizing stress.
Get stronger to give your joints better support. Even a little more strength makes a difference. A physical therapist or certified trainer can show you what moves to do and how often. Soon you'll be practicing on your own and making the most of your time during exercise.
Are your joints stiff and inflexible?
If they are you want to try and get back as much 'range of motion' as you can. That's the normal amount joints can move in certain directions. A joint mobility routine can be added to your regular workout to enhance results. Your doctor, physical therapist, or personal trainer can recommend exercises to improve joint mobility.
Stronger abs and back muscles help your balance, so you're less likely to fall or get injured. Add core (abdominal, back, and hip) strengthening exercises to your routine.
Pilates and yoga are great workouts to try.
It's normal to have some aching muscles after you exercise. But if you hurt for more than 48 hours, you may have overstressed your joints. Working through the pain may lead to an injury or damage. For most of your workouts keep just inside your limits, which means you’ll always have a bit left in the tank at the end of each exercise session, this way you’ll improve each week without getting injured or burnt out.
If you have joint pain eat more fish. Fatty cold-water types like salmon and mackerel are good sources of omega-3 fatty acids.
Omega-3s may help keep joints healthy as well as lower inflammation, a cause of joint pain and tenderness. Choose wild caught fresh water fish where possible.
Supplementing with a good joint complex can be a great addition to your exercise and diet plan. JointWorks is packed with USDA Organic super foods and herbs, which promote joint mobility and target inflammation to reduce/prevent any joint discomfort.
Calcium and vitamin D can help you do that. Organic grass fed dairy products are a great source of calcium, but don’t always suit everyone, other options are green, leafy vegetables like broccoli and kale.
Try to get at least 30 minutes of sun exposure a day to keep your vitamin D levels topped up!
Injuries happen. if they do they can add to the breakdown of cartilage in your joints. If you get hurt, see your doctor right away for treatment. Then take steps to avoid more damage. You may need to avoid activities that put too much stress on your joint or use a brace to stabilize it.