Do you know the best ways to protect your bones and joints throughout life? Taking steps as you age to avoid deterioration of your joints is important. While you should always coordinate with a doctor to optimize your health, it’s also worth keeping these points in mind. They’ll help you stay comfortable and healthy for years to come. In this beneficial article you will find out how to protect your joints as you age.
How to Protect Your Joints as You Age
1. Work Out
Yes, exercise is key to protecting your joints. When you exercise, you build muscle. Muscle protects joints from damage. Resistance exercises have also been shown to help guard against bone loss. They may even strengthen bones.
Everyone should remember this when considering how to boost their health. However, it’s particularly important for people to work out as they age. Bone density tends to reduce as you get older.
Exercising can offset this reduction. You’ll be less likely to fracture or break a bone as a result.
That doesn’t mean you should push your body too hard if you already struggle with joint discomfort. Give yourself rest if your pain gets significantly worse after working out
For the best results, getting direct access to physical therapy can help. You should seriously consider meeting with a physical therapist to design a fitness routine that matches your abilities.
2. Get Enough Calcium
Calcium is what keeps your bones strong. It’s also relatively easy to include in your diet. Although milk, cheese, and yoghurt are all great sources of calcium, you can still get plenty of this essential nutrient if you’re not a fan of dairy. Seeds, canned salmon, and almonds also provide calcium.
It’s also smart to talk with your physician about potentially using nutritional supplements. Supplementing your diet with additional calcium may be necessary if you’re not getting enough from food sources alone. Your doctor can assess your needs and recommend products accordingly.
3. Don’t Smoke
There are plenty of reasons to avoid smoking. Protecting your bones is just one. Smoking has been linked to reduced bone mineral density. That means smokers are more vulnerable to fractures and breaks. If you don’t smoke now, don’t start. If you do, make a sincere effort to quit.
4. Watch Your Weight
People who are overweight and obese often experience joint pain. That is because the excess weight puts more pressure on your joints. Weight gain can also cause inflammation.
This may exacerbate joint discomfort. Keep your weight in check with a healthy diet and fitness routine. Young people should also keep this in mind. Studies show that losing weight and keeping it off reduces a person’s odds of developing conditions like osteoarthritis later in life.
5. Keep Moving
Sedentary lifestyles are common. If you are someone who works a desk job, you probably spend hours of your day sitting in front of a computer.
It’s possible you’re not engaging in enough physical activity even if you’re retired or don’t work at a desk. A recent survey indicates the average American spends approximately 21 hours a day in a stationary position.
The odds are good your lifestyle isn’t very different. This puts you at a greater risk of developing joint pain.
When you don’t use your body often enough, various tissues tighten and weaken. This irritates certain joints. Stretch or move around for a few minutes every hour to guard against it.
6. Adjust Your Posture
It’s also important to sit (and stand) up straight throughout the day.
Slouching adds excess pressure to various joints. Correct posture distributes pressure evenly. This is another tip that’s easier to follow if you coordinate with a physical therapist. They’ll help you understand how to maintain a healthy posture in all situations.
After all, various factors you may not have considered may influence your posture. Perhaps you spend most of your day at your desk. Everything from the height of your chair to distance between yourself and your computer can impact the posture you adopt on a regular basis.
Physical therapists know how to identify those minor details. They’ll help you make the necessary adjustments. It’s simply easier to maintain a healthy posture when your environment facilitates it. You can also read about effective ways to improve your spine health.
7. Ditch the Heels
Heels may look nice, and there are circumstances in which you may feel expected to wear them, but do your best to avoid them whenever possible. Heels also add too much pressure to various joints.
You can even develop pain as a result of wearing them too often. If you do need to wear them, opt for a low heel. A good alternative is a pair of stylish and supportive boots, which can often dress up an outfit for any occasion.
Again, these tips should not be mistaken for professional medical advice. Seek care from a doctor and physical therapist if you struggle with joint pain or existing bone conditions. Although there is plenty you can do on your own to stay healthy, knowing working how to protect your joints as you age, and working with a professional is key to getting ideal results.