Our healthy joints allow us to move freely, jump, turn, and run. These are all things that allow us to move freely and enjoy life. As we age, our bodies experience normal wear and tear. If we don’t take the time to keep our joints in top shape, they will too. The joints are the place where two bones join together. They are connected by ligaments or muscles to ensure stability. A layer of white, smooth tissue is found between bones called articular cartilage. This tissue distributes compression forces and allows for smooth gliding during movement. Dr. Robert Molloy is an orthopedic surgeon. He says that keeping your joints healthy starts with reducing wear and tear over time.
Be proactive and preventive
It’s a circular approach in certain ways. Dr. Molloy states that by keeping your joints healthy and living an active lifestyle, you can continue to enjoy the activities you love, whether you’re running, walking, or any other sport. Healthy joints are also important in preventing pain early-onset and joint replacement surgery, especially for the hip and knee arthroplasties. Dr. Molloy suggests a three-way approach for the care of your joints: continuing to move, choosing the right exercises to reduce the load on your joints, and using your core muscles to strengthen them (to positively impact posture, which in turn lowers pressure on your joints). This combination is essential for long-lasting joint function, as well as reducing the risk of developing early arthritis. It also improves bone health and health.
Variety is the key
Gary Calabrese – Physical Therapist offers advice on how to build a training program for healthy joints. Variety is the key to a rewarding exercise program. A balanced mix of flexibility, muscle strengthening, and aerobic exercises will ensure good joint health throughout your life. These are the top exercises that you can incorporate into your daily routine to improve your joint health.
- Cross-training is a popular way of adding variety to your exercise program. You do different activities every time you workout.
- Flexibility exercises enable us to keep our joints in the maximum range of motion. Active stretching activities such as yoga and Pilates help to keep our joints healthy for longer, more intense exercise.
- For maximum performance, stretching exercises should always be done before or after strength or aerobic training.
- Cardiovascular exercises should be started with a low intensity. You should not do high-impact activities such as running on concrete or streets, and you should also avoid jumping rope and step aerobics as you get older.
- Exercises with low-impact activities and sports such as cycling or walking, and swimming can all be done with minimal equipment. You can use stationary cycles, stair climbers or an elliptical to exercise with minimal impact on your legs.
- Weight training helps keep your muscles strong and ensures good joint stability. Proper form is crucial for weight-training. For joint safety, it is important to start with lower loads and more repetitions. To create the best weight training program, it is important to seek out the guidance of a qualified professional like a physical therapist and exercise physiologist.
It’s a pleasure to do it.
He says, “Above all you should choose exercises and activities you enjoy and that have a low joint burden outcome.” Calabrese states, “This will help to stick to your exercise and keep you active for longer.” If you have more activity goals, it’s a good idea for you to consult a personal trainer.
