How to Keep Your Joints Healthy
Your joints play an imperative role in preserving your body’s ease of mobility and stability. This week, learn more about how to keep your joints healthy for a lifetime.
As we age, both men and women can experience bone and joint issues. Wear and tear over time can lead to pain and damage to the joints.
Women experience a higher risk for bone and joint issues because their bone mass is generally lower than men, and a decrease in estrogen that comes with menopause increases her risk for osteoporosis.
What are joints?
Joints are the connections between bones in your body that allow for movement.
Each joint has tissue called cartilage that covers the ends of your bones. This tissue acts as a cushion where your bones meet.
Healthy joints help you to stay mobile as you age.
Lack of exercise, age, and certain ailments can decrease the health of your joints.
Although you may not be able to completely avoid injury or prevent certain health conditions (such as arthritis), the good news is that there are some preventative strategies you can do to help protect your joints no matter your stage of life.
Here are 5 tips to help you keep your joints healthy:
- Maintain a healthy weight.
According to the Arthritis Foundation, every pound of excess weight you carry adds an additional four pounds of pressure onto your joints.
Added stress on your joints can lead to pain, injury, and damage to your joints over time.
- Move your body.
Low impact exercise, (like walking, swimming, or cycling), increases blood flow to your joints and allows the blood to carry necessary nutrients to your cartilage.
Staying active also significantly decreases joint pain and stiffness, and may help you lose a few extra pounds.
Incorporating a 30 minute walk into your daily routines is a simple, easy, and fun way to improve your joint health – and your overall health!
*Remember to always consult with your doctor before beginning any new exercise routine.
- Add strength training.
Maintaining strong muscles and bones provides stability for your joints. Weight-training and weight-bearing exercises, like walking or running, can help you maintain strong bones.
Your strength training routine should also include core-strengthening exercises for your abdominal, back, and chest muscles because a strong core can help improve balance and prevent falls which could cause joint damage.
- Stretch it out.
Stretching after a workout, when your muscles and joints are already warmed up, improves joint health by maintaining mobility.
Exercise loosens the ligaments and tendons surrounding your joints, so a post-exercise stretch will be more beneficial than pre-exercise stretching when your body is “cold”.
Yoga is a great low-impact exercise practice that helps with flexibility, balance, and calming the mind. Try to include one day of yoga in your workout routine each week.
- Eat.
Healthful eating may improve joint health and help you lose those extra few pounds you have been carrying around.
Lean proteins (like chicken and fish) can help you build strong muscles.
Foods high in calcium and vitamin D (green, leafy vegetables, dairy products, or other fortified foods) can help keep your bones strong.
Opting for an anti-inflammatory diet (rich in fruit, veggies, beans, nuts, and fatty fish) can benefit joint health.
The Mediterranean Diet is often suggested for its anti-inflammatory properties. Learn more about it here.
Keeping Your Joints Healthy for Life
Being mindful about your joint health (no matter your age) can help you prevent chronic pain and other joint-related health conditions later in life.
Joint health is important for helping you maintain a high quality of life.
Preserving the mobility and stability of your joints will allow you to continue to do the activities you enjoy well into your Golden Years.
If you need help developing a low-impact workout plan and a joint-healthy diet, my 1:1 online coaching program, Healthy Habits Transformation, might be just what you need! Click the link to learn more.
