A joint refers to the connection between two bones in the skeletal system. This makes it an essential part of the body. So, the joints must be healthy.
Not to worry about what you need to do to make them healthy, as I am here to help you know the things you need to do.
One fact I need to let you know is that having healthy joints allows you to be mobile as you age. However, you might be having some certain pains later in life (which is part of life’s struggle anyway) or suffer from arthritis as you grow. Not to be afraid as you grow old, as there are several things you can do to safeguard your joints.
Basic Ways to Keep Your Joints Healthy
Keeping your joints healthy will enable you to run, walk, jump, exercise, and play sports with ease. Here are some basic ways to keep your joints healthy.
1. Maintain A Healthy Weight
The most important thing is to maintain a healthy weight. You need to avoid being overweight so that it won’t place extra strain on your weight-bearing joints. People on the big side usually suffer pains in their knees, ankles, hips, and back.
The Arthritis Foundation has said that every pound of excess weight results in an additional four pounds of extra pressure on the weight-bearing joints. So, to achieve and maintain a healthy weight, limit the amount of stress on your joints. You are doing this to reduce your risk of joint damage.
2. Stay active
This is another thing you must learn how to do as you age. Staying in one place can lead to stiff joints. So, you need to move around often during the day. By doing this, you will be avoiding staying in one position for too long.
In case you have nowhere to go, engage in a low-impact exercise that includes walking, swimming, cycling, strength training, and stretching. The mentioned activities help your joints stay mobile. They also help you shed some extra pounds.
When engaging in any type of exercise, protect your joints by starting slow first and make use of proper protective equipment, if necessary.
3. Engage in Strength Training Exercises
You can stay strong with strong muscles and bones that provide support and stability for your joints.
To achieve this, engage in strength training exercises. It will help you build muscles that keep your joints safe and mobile. This process includes core-strengthening exercises for abdominal, back, and chest muscles.
A strength training exercise helps prevent problems with balance, falls, and other accidents that could cause joint injury.
You can also add weight-bearing exercises, such as walking or running, to help you maintain strong bones.
4. Maintain good posture
You need to maintain proper posture to prevent added stress on your joints. This also reduces the risk of injury to the surrounding muscles.
So, you have to be mindful of your posture while performing repetitive motions, sitting and standing. More importantly, you need to be extremely careful while carrying or lifting heavy objects to avoid a painful injury or joint damage.
5. Healthy diet
A healthy diet, they say, is healthy living. So, you can improve your joint health and help you lose excess weight through dieting.
To build strong muscle, you need to eat lean proteins. For strong bones, you need to be eating foods with calcium and Vitamin D. They include dairy products and other fortified foods like fish (salmon and mackerel, which contain omega-3 fatty acids that help reduce inflammation in the joint), tomatoes, olive oil, green leafy vegetables, berries, and nuts. Some other food for joint health are oatmeal, walnuts, turmeric, cherries, red pepper and kale. If you suffer from joint pain, you can take some of the best joint pain supplements, and get the required nutrients for your joints.
Before engaging in exercise as a starter, it is advisable you speak with your primary care provider first. The person will help you go over any important considerations.
To begin the journey of building your bone, start walking. This is often the easiest way to remain active. Walking is also one of the easiest exercises for seniors, who are at risk of having joint problems.
You stand to benefit a lot from brisk walking with the aid of good walking shoes that has padded soles and good arch support.
If you are on the big side, you can begin the journey of weight loss and management with the stated tips as well.