How to easily strengthen your joints

When we are young, we take our strength and flexibility for granted until we start getting older and realize our bodies cannot do certain movements. Ageing is a natural part of the cycle of life, and there is nothing we can do to stop it from happening, although there are some things that can be done to slow the process or make us age more gracefully and suffer fewer issues.

man-jumping-on-beach

One of the main problems people start to notice as they age is issues with their joints. Joints are essential for our bodies as this is what allows us to be flexible and be able to move and bend our skeletal system. As we get older, our joints get less lubricated and weak making us stiff and less flexible. We must start looking after our joints from a young age so that we do not suffer massive joint issues down the line. In this article, we will advise you on how to easily strengthen your joints so that you can gracefully enjoy your body as it grows older.

Exercise regularly

Physical activity is extremely important for our health and wellbeing. It is a commonly known fact that exercising supports our muscles and makes us stronger and more flexible. Evidently, this will depend on the type of exercise you do as well, as different sports will support you to achieve different results. Many people assume that exercise may cause more issues to the joints and that if there’s any pain, you cannot exercise at all. However, any physiotherapist will advise you otherwise – you can focus on low-intensity cardio and any resistance exercises that will strengthen your muscles. Making sure that you exercise often, no matter what activity you choose, increases the production and circulation of synovial fluid, which is used to lubricate your joints, thus reducing stiffness and pain.

Diet

You may be familiar with the expression ‘tell me what you eat and I’ll tell you who you are’. This makes a lot of sense because the diet is one of the most important factors when it comes to our health. Whatever you eat will have a significant impact on how you feel and how your body functions properly. It is vital to have a balanced diet, but when it comes to the health of your joints, you will want to eat foods that are high in omega-3 and healthy fats such as salmon, avocados, olive oil, nuts. This is essential for the lubrication of your joints, which ensures they are healthy. Drinking a lot of water is also essential, so make sure you always have a bottle with you and sip it throughout the day.

Supplements

Many people take supplements to support joint health. Some take them to relieve current joint pain, while others take them to prevent pain from developing. Generally speaking, supplements developed, particularly for joint health, act by decreasing inflammation and shielding the cartilage in the joints. Cartilage is the substance found between bones, which stops them from rubbing together. As we age, the cartilage wears down, and this is one of the main causes of osteoarthritis, which is a painful condition that affects many elderly individuals. Some of the supplements you can take to support joint health include calcium, vitamin D, collagen protein, and glucosamine. We cannot always obtain the required nutrients solely from our diets, therefore taking supplements is a great way to ensure that our body is nourished as it should be.

Prevent exercise-related injury

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Although exercise will not directly damage your joints, injury to muscles or bones can happen during physical activity. It is, therefore, crucial that you take the necessary precautions to ensure that your body is fit and healthy during exercise. One of the best ways to do this is to always warm up before and warm down after exercises by including a stretch routine. You must also wear appropriate protective equipment as required when you do contact sports, for example.

Lose Extra Weight

Being overweight can have serious impacts on the individual’s overall health – it is no coincidence that health professionals are constantly trying to raise people’s awareness when it comes to having a healthy lifestyle. This includes a balanced diet and some form of exercise, even if that means taking the stairs instead of the lift on a daily basis. If you are overweight, you may find that there you may develop joint issues early on, even before you reach old age. This is because your joints will feel added pressure, particularly your knees. If you need support for losing weight, consult with your doctor as they can support you through the journey.

Your joints are very important, and you may neglect their health until you start developing issues. Make sure that you follow some of the tips above to strengthen your joints and do this to prevent injuries rather than waiting until it’s too late.

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