Strengthen Your Joints

Our knees, joint, spine and hips are eminent parts of our body. They take the entire load of our body weight. We often overlook it as long as we don’t feel the pain, and we assume that they are perfectly fine. Joints enable the movement of body parts and thus they rotate, bend or roll and therefore are prone to wear and tear, damage and eventually arthritis. It is important for us to be pro-active and protect our joints. We have created a list of very simple daily-life changes that can help us protect our joints:

 

  • 1. Maintain your body weight – As said earlier, the joints bear the load of our body, so if you keep our weight in control then the pressure on the joints will be less and so will be the wear and tear of joints minimal.
  • 2. Work Out your Joints – Regular exercise develop muscles as well as it makes the heart healthy and an healthy heart will enhance the blood flow which will keep your cartilage healthy. Building up the muscles help you absorb some of the impact that usually goes to your joint in daily routine movement. Take up yoga and stretching , it will not only keep your mind calm but also will make you more flexible.
  • 3. Observe your Posture – Maintain a good balanced posture so that your body weight is balanced equally and there is less strain on your joints. Hold a straight posture, keep your spine straight. If you spend a lot of time working at desks, make sure you align your chair in a proper position so that you don’t have to bend too much to get in or get out.
  • 4. Find sometime for yourself – In order to take care of your joint, take care of yourself mentally also. Go for a nice swim, water reduces weight on your joints, and thus swimming is the best way to keep joints mobile and also build strength. Soak in a nice warm bath, get massages it will reduce the stress on your mind as well as joints.
  • 5. Eat Healthy – Cut down on that Caffeine! Excess of Caffeine weakens bones and joints. High- nutrient value meals should be taken. Meals rich in omega-3 fatty acids such as nuts, fish, soybeans, spinach help reduce joint tenderness.
  • 6. Smart Planning – Plan your daily routine so that you do not club the activities together and plan a sit-back and relax time slot for yourself. Keep your age in mind, as your grow older you are more prone to joint problems, therefore do not put your joints to test by lifting heavy objects. If your start new activities such as cycling or running, do not just push in all the energy at once, instead give body the time to demand more.
  • 7. Aerobics – Do 150 minutes of moderate aerobic activity every week, including some weight-bearing exercise. On an average, aerobics should be done about 30 minutes a day, 5 days a week. You don’t need to do the 30 minutes all at once. Find ways to build activity into your daily routine, whether it’s yard work or taking a brisk walk (just a leisurely walk doesn’t count) with a friend.