For healthy bones and joints you can take the following steps:
1. Keep Your Weight In Check.
Weight-bearing joints, such as your knees, ankles, hips, and back, are put under increased strain as a result of obesity. According to the Arthritis Foundation, every pound of extra weight you carry increases the pressure on your weight-bearing joints by four pounds. By achieving and maintaining a healthy weight, you can decrease the amount of stress on your joints and reduce your risk of joint disease.
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2. Maintain your pace
Joint stiffness can be reduced by staying active. During the day, you should move around a lot and avoid sitting in one place for too long. Walking, swimming, cycling, strength training, and stretching are all low-impact exercises that can help keep your joints mobile and perhaps help you lose weight. When practicing any type of exercise, you should take it carefully at first and wear suitable protective equipment if necessary to safeguard your joints.
3. Keep your head up.
Joints are supported and stabilized by strong muscles and bones. Strengthening your muscles will keep your joints safe and mobile. A strong core can help you avoid problems with balance, falls, and other mishaps that might cause joint injury. Walking or running, for example, are weight-bearing exercises that can help you keep your bones strong.
4. Maintain proper posture.
Proper posture can lessen the stress on your joints and the risk of injury to the muscles around them. Maintaining good posture while performing repeated activities, sitting, and standing — especially when carrying or lifting large objects — might help you avoid painful injuries or joint damage.
5. Remember to eat healthy.
Healthy diet can aid weight loss and enhance joint health. Eating lean proteins can help you build stronger muscles. Calcium and vitamin D-rich diets, such as dairy products and other fortified foods, can aid in bone health.
Fish rich in omega-3 fatty acids, such as salmon and mackerel, can aid to reduce joint inflammation. Tomatoes, olive oil, green leafy vegetables, berries, and nuts are among other foods that may assist to reduce inflammation.
Walking for health.
Walking is frequently the simplest method to begin - or continue - being physically active. Walking for fitness has numerous advantages. Here are some pointers to help you get the most out of your walking program:
Stride quickly. Accelerate if you can sing. Slow down if you find it difficult to speak.
Strong walking shoes with padded soles and good arch support are recommended.
Hand or ankle weights should not be used. It's possible that they'll cause harm.
If the weather is poor, take a walk inside. Use a treadmill or go for a walk within a mall.
Disclaimer: All information posted is merely for educational purposes. It is not intended as a substitute for professional advice. Should you decide to act upon any information on this website, you do so at your own risk. |