5 Easy Tips to Safeguard your Aging Joints
Chances are, you have experienced some form of pain in your joints and bones as you are getting older. With age, overall mobility and reflexes may slow down, your bones may lose density and you may notice your activity level decreased with age. But, did you know there are some easy steps you can take to preserve and reverse the effects of aging your joints?
A frequent cause of chronic pain in joints is osteoarthritis, a common type of arthritis which happens over time when the cartilage wears away and the joints become painful. Here are simple tips to keep your joints healthy:
MOVE more : The general golden rule for joint pain is “Motion is the best lotion for your joints.” So move to ease joint stiffness, reduce joint pain and strengthen the muscles surrounding the joint.
Consume healthy fats: foods like salmon, trout, mackerel, avocado, olive oil, almonds, and chia seeds contain omega-3 fatty acids which can help lubricate the joints.
Kick up your cardio to maintain a healthy weight: Low impact cardiovascular exercise like swimming, biking and walking can help keep joints flexible and strong, as well as assist in weight loss which takes pressure off the aching joint. Every pound you lose takes 4 pounds of pressure off your knees and hips.
. Build muscle strength especially in your legs: Check out these three recommended resistance exercises in which you use your own body weight to work hips and knees for all levels of fitness. Try 3 sets of 10 reps for each exercise to begin.
Squats - Lower yourself down like you’re sitting back in a chair. Do not let your knees go past your toes.
Lunges - Step one leg forward and lower yourself down without letting front knee overextend your front toe.
Airplane pose - Stand with one leg extended behind you and arms extended outward. Hold for 10-30 seconds then switch legs.
5. Stretch daily: Stretching your muscles after a proper warm up and/or after a workout. As we age, our muscles lose flexibility. Hold stretch for 30 seconds
