Here are some helpful tips for joint and bone health:
Shed those extra kilos
Extra body weight puts a lot of pressure and strain on our joints, particularly the knee joints. Even losing as little as 10 pounds of body weight can help to considerably reduce joint pain. Get regular physical activity at least 30 minutes every day, for five days a week.
Stretch and warm up prior to exercising
If you exercise a lot, you must stretch prior to working out. Bodybuilding and weight lifting related joint pain problems may be the result of tendinitis, an inflammation of the tendons. This type of joint pain can be significantly reduced or alleviated by doing stretching exercises and warming up tendons before working them too hard. This enhances their flexibility and ability to handle added weight or exercise loads.
Do different types of exercises
You should consider changing or alternating between the types of exercises you do. Impact style exercising that includes step aerobics or kicks boxing, is harder on our joints than yoga and water-based workouts.
Never over exercise
A person who does hours of intense exercising every day will have a lot more problems with chronic joint pain than a person who allows his body to recuperate. Our muscles, tendons and ligaments require time to rest and repair after an extremely hard workout.
- Change positions – Instead of sitting all day, getting up and moving around is very helpful to break up the usual routine and keep our bodies in shape.
- Wear proper footwear – Proper footwear is extremely important for bone and joint health. It has been scientifically proved that women who wear high-heeled shoes have seven to 10 times greater risks of developing joint pain and problems. If you like high heels, heels lower than three inches would be best for bone and joint health. Always ensure that your shoes including tennis and athletic shoes, fit properly.