The joints in your body make every movement possible. Taking care of your joints helps you avoid chronic pain and stiffness that interferes with your ability to enjoy your favorite activities. If your joints wear out too soon, you might struggle with even basic tasks such as walking or sitting. Preserving your joints and mobility is as simple as taking these important actions.
Reach and Maintain a Healthy Weight
Being overweight strains your joints by placing more force on them than they were designed to bear. Work with your physician to identify your ideal weight. Then, create a diet and exercise plan that helps you reach it or maintain it. Once you do, you might even notice that any joint pain you currently have starts to improve.
Stay Active With Low Impact Exercises
You may already be working out to maintain your weight, and knowing which exercises are easier on your joints helps to protect them from injury. In general, you’ll want to avoid exercises that involve large amounts of jumping or deep bending that place strain on your knees and ankles. Here are a few of the best low-impact exercises for maintaining healthy joints:
Take a Joint Health Supplement
Your joints are comprised of chemicals and materials such as collagen, chondroitin sulfate, and glucosamine HCL that help to keep them lubricated and able to move freely. Over time, these components can wear down or become depleted. Taking a supplement such as Joint Ease with UC II helps provide your body with what it needs to maintain healthy joints. Replacing chemicals in your joints that your body might not make the same amount as you get older helps to slow down the aging process so that you experience less pain and stiffness.
Eat to Support Your Joints
A supplement for healthy joints works best when you combine it with a healthy eating plan. Watching what you eat helps with weight management, and you can also use food to provide the fuel that supports your joints. Eating more lean protein supports your efforts at strength training, and having stronger muscles helps to hold your joints in the proper positions. You’ll also want to eat food that is rich in omega-3 fatty acids. Salmon and mackerel are excellent choices, and adding omega-3s to your diet helps reduce inflammation in your joints.
Your body can’t make the fluids that your joint needs for lubrication as well when you are dehydrated. Increasing your water intake isn’t hard to do, and it can make a big difference in how you feel as you move your limbs. Try carrying a water bottle with you as you run errands, and take a sip whenever you stop. You can also have fun making infused water with fruit and vegetables. Consider making a cucumber and lemon water infusion to refresh yourself on a hot day, or drop some berries into your glass of water so that you’ll have a delicious drink to enjoy after your morning walk.
Protect Vulnerable Joints
You wouldn’t think of riding a bike without wearing a helmet, and your joints deserve the same level of protection as your head. If you’re engaging in an activity that could lead to a fall, such as rollerblading, then suit up with knee, elbow, and wrist pads. People who already have joint pain or a former injury can take this strategy further by wearing a brace when they are doing higher impact activities such as walking up stairs. Putting on a brace can also help during arthritis flare-ups since it helps to reduce the joint’s movement.
Learn How to Maintain Good Posture
Standing in awkward positions puts more strain on the ligaments and tendons that surround your joints. Many people aren’t aware of what good posture feels and looks like. You can get a good idea of whether or not you have good posture by looking at how you stand in the mirror. Your lower back should have a slight curve but not be bowed out with the correct posture. You should also see that your shoulders are straight and not rounded. If you suspect that you have poor posture, then you can work with a specialist to help you retrain your body to stand and sit up straight.
Build Up Your Core
Maintaining good posture is easier when your back and abdominal muscles are strong enough to support your spine. Core exercises include planks and bridges, which are low impact. You can also try doing yoga or pilates. Any exercises that work this region of your body can help you to improve your posture. You’ll also notice less hip and back pain once you strengthen your core.
Do a Light Warm Up Before Stretching
You might have heard reminders to stretch before your workout, and loosening up your joints and muscles can indeed help prevent injuries. However, you don’t want to stretch when your joints, ligaments, and tendons are completely cold. A simple and safe warm-up can be a short five to 10-minute walk. After that, do your stretches and proceed with the rest of your workout.
Do Range of Motion Exercises
Your range is just how much your joints can move in any direction. Some people’s range of motion declines if they don’t move their joints enough or if they allow their muscles to weaken. You can increase your range by doing special exercises that help to gently stretch the joints and tone the ligaments and tendons that help your body move. If you are new to these types of exercises, then consider working with a physical therapist or personal coach to make sure you don’t try to go too far and get an injury.
Watch How Much You Carry
Your body weight isn’t the only thing to think about when it comes to shedding pounds. Carrying heavy boxes or bags of groceries can also generate too much force for your joints. If you already struggle with some joint pain, then don’t try to make just one trip carrying your groceries into your house from the car. Taking multiple trips helps save your joints and makes it easier to sneak in some extra movement for weight management. If you have an unavoidable heavy load to carry, try team lifting with a friend or family member to split the weight in half.
Treat New Injuries
Healthy joints are less likely to get injured, but it can still happen. While it might seem like you have a minor strain, it is always better to err on the side of caution. If an injury leads to pain, bruising, or swelling around a joint, then have a medical professional check it out. You could have a broken bone that can lead to chronic pain in the future if it doesn’t heal properly. A ligament or tendon tear also needs treatment to prevent the condition from limiting your mobility down the road.
Our products at Farlong Nutraceutical are created with the concept of helping people to enjoy total body wellness. Using Joint Ease with UC II to maintain your joints helps you stay on track with your exercise plan and perform other essential activities of daily living that influence your well-being. If there’s one part of your body that you want to take care of, it is those weight-bearing joints that reward your efforts at protecting them by staying pain-free and flexible as you age.