Know this Golden Rule of Joint Health | Impact Ortho Center

Trauma Care in India

Ways to keep your joints healthy

Movement is the key to joint health. As long as you move, keep positions, do some activity and play something, your joints will pray for you. Even if you work at a desk, take intermittent breaks from work and get active. Remember this golden rule – the more you move, the less likely you are going to be suffering from joint pain and stiffness. If you watch TV, work, read, or write always remember to change positions.

Flexibility is important

To remain flexible and maintain your flexibility for long, indulge in activities that help in maintaining a full range of motion. The best bet is to start with tai chi or Yoga. These exercises are handy if you do them before and after strength training or aerobic exercises. They will help in improving your performance.

Cardiovascular or Aerobic exercises

Start these exercises gradually with relatively low intensity and then gear up. Young people can do high-impact aerobics, but aging people should avoid high-impact rope jumping, running on hard surfaces, and also step aerobics.

Walking, Swimming and Bicycling

These exercises are simple but beneficial as they can be performed with minimal equipment. Even paddleboarding is also an ideal low-impact exercise.

You can train your leg muscles without subjecting them to heavy loads by using your gym equipment with low-impact loads. Even a stationary cycle is also best.

Ways to keep your joints healthy?

When to Stretch your muscles?

Don’t stretch your muscles when you do nothing prior to stretching. This means when your muscles are inactive and cold, don’t stretch. Remember! You can do this – do some light warm-up like walking for at least 5 to 7 minutes before stretching. This will help in loosening your tendons, ligaments, muscles, and joints. It is better if you can stretch daily or at least three times a week. Remember – as long as you are flexible you can move better.

Don’t overdo

You know your limitations and your muscles and joints health better than your coach or physiotherapist. Therefore, don’t do excess activities or sets that can make you tired and lead to muscle aches and body pain. Though it’s normal to feel pain after an exercise, if your pain persists for longer than 48 hours, you may have overdone the activity. If your pain persists for a long and you overdo it again, then you could be at risk of injury or damage.

Ways to Keep Your joints healthy and Bones Strong

Adequate calcium and vitamin D levels help in keeping your bones and joints healthy and flexible. But if you don’t get proper doses from food and dairy products ask your doctor for food supplements. Apart from milk and milk products, green leafy vegetables like broccoli and kale are good sources of calcium.

Bottom line

Low-impact activities that don’t put excess weight, force, and pressure on your joints such as bicycling, walking, swimming, and strength training are good. Eat healthy foods rich in minerals, vitamins, and phytonutrients, be always active and keep yourself busy to ensure healthy joints. If you want to know other ways to keep your joints healthy, comment or write to us.

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