Exercises For Healthy Joints (Tips To Stay Fit And Strong)April 6, 2021
Joint pain is one of the most common problems of older people nowadays. It can be a frustrating experience as our every life depend on our movement. But don’t worry because there are plenty of exercises for healthy joints that you can do on your own. You may opt to try some elliptical exercises that enhance your flexibility and range of motion.
Importance of Healthy Joints
We use our joints every time we move. It is one of the primary parts of our body that is essential in physical motions. This is the reason why we need to keep our joints healthy, that we can do our daily tasks easily.
Our joints are the bridges that connect our bones. It enables us to bend our knees, elbows, hips, neck, and many more. Just like the other parts of our body, our joints also wear down with aging. Due to this, we become vulnerable to certain diseases such as gout and other forms of arthritis.
Lack of physical activity could result in weak joints. Experts say that an hour of low-impact exercises could help seniors restore their joints strength. On the other hand, overusing your joint could also result in serious consequences. In most cases, simple tasks like picking up an object from the floor become almost impossible to do.
But there is nothing to worry about because it’s never too late to start an exercise program with a variety of low-impact and high-intensity workouts. Certain lifestyle changes should also be done to achieve optimal results.
Exercises For Healthy Joints
A friendly tip, before you begin exercising, whether it’s a low impact or not, don’t forget to stretch and warm-up. This will prevent you from getting injured and will keep you safe from falling.
Here are some of the exercises for healthy bones:
- Swimming. Swimming is probably one of the most enjoyable physical activities for your joints. It strengthens your muscles as well as the joints that it supports. Additionally, this aerobic exercise also helps in maintaining the strength of your cardiovascular system, making your heart stronger than ever.
- Weight training. Weight training exercises also strengthen the muscles that support your joints. This could be done with the use of hand weights, resistance bands, or anything you can find in your home that’s about 1 kg. in weight. For better results, consult a professional fitness instructor.
- Shoulder rolls. Shoulder roll exercises may be a low impact workout but it strengthens the muscles in your shoulder blades which supports the joints in the shoulder. To do this, stand straight and keep your arms close to your body, roll your shoulders backward 10 to 15 times and do the same backward. Repeat 3 times.
- Side bends. Side bend exercise enhances your balance. It works on your abdominal muscles, thigh, and hip muscles. It also improves the flexibility of your spine. To start, stand straight with your arms at the side. Tuck your tummy in, reach your right arm up over your head and stretch towards the left. Let your body engage in the stretch. Hold the position for 10 seconds and do the same with the other arm.
- Hip swings. Hip swing exercise is a low-impact movement that targets the muscles in your hips. It stabilizes your muscle in the hips to encourage them to do their purpose. You will be needing a chair for this exercise. Place it in front of you and hold on to it firmly. Swing your leg from the back to the front. Make sure not to arch your back or spine.
- Trunk rotation exercise. This exercise specifically works on your abdominal muscles, obliques, and transverse abdominus. You don’t need any tools or equipment in performing trunk rotation. Just simply lie on the floor with your knees slightly bent. Slowly bring your legs down to the side as your knees touch the floor. Hold the position for a few seconds and return the original pose. Do it again on the other side.
- Tricep stretch. In this exercise, make sure to keep your back straight the whole time. Place one of your hands just at the back portion between your shoulders, your elbow should be facing upward. Now use your other arm to pull the elbow of the bent arm. Hold the position for 10 seconds then switch both arms. Do this 5-6 times for each arm.
- Groin stretch. Groin stretch is an easy low impact exercise. To start, sit on the floor and place your legs in front of you. Bend both legs inward to make your toes touch, firmly grip your ankles as you pull your legs toward you. Make sure to keep the stretch as comfortable as possible. Hold the stretch for 15 seconds and repeat 4 times.
Exercising to keep your joints healthy should be accompanied by a healthy lifestyle and diet. Your exercise programs will be more efficient if you will follow the tips listed below:
- Maintain a healthy weight. Being overweight puts extra pressure on your joints. According to specialists, it specifically stresses your weight-bearing joints such as your ankles, hips, and knees. To prevent putting too much stress on your joints, keep your weight at healthy levels.
- Stay active. You do not really need to perform extreme exercises every day. Physical activities such as walking and running will do the job of maintaining the health of your joints. Be sure to do at least one low-impact exercise every day for a healthier life.
- Strength training. Your workout routines will never be complete without strength training exercises. You can add these exercises to your training and simultaneously perform them with aerobic exercises as well as stretching.
- Correct your posture. Your exercises will be more fruitful if you have the correct posture as you perform them. Find a professional fitness instructor to help you maintain the right posture as you exercise.
- Healthy diet. Above all these, a healthy diet is also a key component in achieving optimal health.