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Whether you have mild osteoarthritis or other joint issues, keeping physically active could allow you to better manage your joint health. Staying active could limit pain, boost your mobility, improve energy levels, and ensure your muscles are strong enough to support your joints. However, it’s crucial that you do the right types of exercise for you and consult your doctor before you begin a new exercise routine. Not sure where to begin? Keep reading to understand which simple exercises could enhance your joint health and reduce the risk of injuries.
Exercise could boost your joint health and prevent the risk of injuries, even if you’re in a younger age bracket and don’t have joint issues.
Those with joint issues should incorporate three types of exercise into their fitness program:
In addition, make sure you find the right level of activity. Be realistic about how much you can do and how intensive your exercise program should be. Some pain is natural when you’re starting out, but as a general rule, if you’re still in pain two hours after exercising, talk to your physiotherapist or doctor. You should see your doctor immediately if you have a constant, sharp or stabbing pain, pain causing limping, or swelling and pain that doesn’t get better with rest, medication, or hot or cold packs.
Remember: always consult with your doctor before you begin a new exercise routine.
Getting some aerobic exercise into your exercise program is highly recommended, and if you have joint issues, low-impact aerobic exercises are best as they don’t put stress on your joints. Running tends to be tough on your joints, while activities like swimming take the weight off your joints. Examples of low-impact aerobic exercises are cycling, brisk walking, swimming, water aerobics, light gardening, group exercise classes, and dancing.
Along with your aerobic activities, do some muscle-strengthening exercises like weight training to build on all your major muscle groups. Do these at least two or more days throughout the week. You could join a gym and work with a trainer if you’re just starting out, but if you’re confident, you could do weight training at home. Use hand weights and resistance bands to boost your muscle power. Squats and lunges are also great muscle-building exercises and they can be done just about anywhere.
Your fitness program should also include flexibility or range of movement exercises, like stretching, Tai Chi, Pilates, and yoga. People with arthritis, stiff joints, and other joint issues could especially benefit from flexibility exercises. A variety of stretches should be incorporated for the whole body: arms, shoulders, neck, back, hips, and abdomen. Do these daily to help with maintaining a range of motion.
You could also include another type of exercise, balance exercises, into your fitness program. This type of physical activity is designed to help you achieve a good balance and reduce the risk of falling. Examples include walking backwards, the one-leg balance, and the superman pose. These exercises may already be included in your flexibility workout. Try to do these three days a week or more.
If you don’t have specific joint issues, then you’ll want to follow the general tips like avoiding overtraining, staying active, keeping at a healthful weight, and maintaining a good posture. If you do have joint issues, the following tips could be useful. Always check with your doctor if you have any doubts.
Caring for our joints starts from a young age, and the good news is you could support better joint health and reduce the risk of injuries by staying active and exercising. Incorporate aerobic, muscle-building, flexibility, and balance exercises into your regular exercise schedule, and you could be enjoying great joint health sooner rather than later.
In addition to boosting your exercise, using supplements – such as those with glucosamine and chondroitin – could also help support good joint health. OsteoEze is a joint care specialist, providing a range of glucosamine supplements to help you care for your joints. From prevention to management and mobility, our products may help you achieve better joint outcomes.Contact us today for more information.