Healthy joints can help you stay mobile as you age, although you may not be able to completely prevent injury or avoid health conditions such as arthritis. joints However, there are some things you can do to protect your joints for the rest of your life.
According to the website, forthealthcare There are some steps you can take::
1: Maintain a healthy weight
Being overweight puts extra pressure on weight-bearing joints, such as the knees, ankles, hips and back, and according to the Arthritis Foundation, every pound of extra weight you carry puts an additional four pounds of pressure on your weight-bearing joints. By achieving and maintaining a healthy weight, You can reduce the amount of stress on your joints and reduce the risk of joint damage.
2: keep moving
Staying active can help reduce stiffness in your joints You should move a lot during the day and avoid staying in one position for too long Low-impact exercises – such as walking, swimming, cycling, strength training and stretching can help keep your joints mobile and may also help you lose weight Some extra pounds, when doing any type of exercise, you should make sure to protect your joints by taking them slowly at first and wearing appropriate protective equipment, if necessary.
3: stay strong
Strong muscles and bones provide support and stability for your joints Adding strength exercises to your routine can help you build the muscles that keep your joints safe and mobile A strength training routine should include exercises that strengthen your abdominals, back and chest A strong core can help prevent balance problems, falls and accidents Others that may cause joint injury. Weight-bearing exercises, such as walking or running, can help you maintain strong bones.
4: Use the correct posture
Proper posture can prevent additional stress on your joints and reduce the risk of injury to surrounding muscles. Paying attention to your posture while performing repetitive movements, sitting and standing—and being especially careful if you carry or lift heavy objects—can protect you from a painful injury or joint damage..
5: Don’t forget the diet
Eating healthy may improve the health of your joints and help you lose extra weight. Eating lean protein can help you build strong muscles. You can keep your bones strong by eating foods that contain calcium and vitamin D, such as dairy and other fortified foods. Fish contain Other foods, such as salmon and mackerel, contain omega-3 fatty acids that can reduce inflammation in the joints, and other foods, such as tomatoes, olive oil, leafy greens, berries, and nuts, may help reduce inflammation..
If you are just starting out with an exercise routine, be sure to speak with your primary care provider first to get over any important considerations.
6: Walking for fitness
Walking is often the easiest way to start or stay active, and there are many benefits to walking for fitness.