As we get older, keeping our body moving is going to help us stay healthy in a variety of ways. One of the ways is by keeping our joints strong. Joint health relies on a healthy lifestyle, exercise, and strength training. Whether you are getting up there in age or are caring for an aging family member, these are some ways that you can protect your joints and bones.
One of the best ways to ensure that you have flexible joints is by keeping active. You can build strong muscle with exercise. This offers added protection to your joints. It is a good idea to start by talking to your doctor if you have lived a sedentary life for some time.
Maintain a healthy weight
It is hard on the body to be overweight. Being overweight means that your joints and your heart have to work harder. Even being ten pounds overweight can increase the impact on your knees by upwards of 30 to 60 pounds.
All in moderation
If you want to get moving, one of the key concepts is moderation. Doing too much when you start exercising not only puts you at a greater risk for injury, but may also make you less likely to stick with it.
Do some low impact exercises
If you want to stay (or get) fit, you do not need to run ten miles every day. Low impact exercises such as swimming or biking will put far less stress on your joints, but offer just as many benefits.
Build up your core strength
Having a strong core can protect your knees, back, and neck. It may also make you more flexible, which can help prevent falls. Two types of exercise that help strengthen your abdomen include Pilates and yoga.
Eat plenty of fish
Many studies show that Omega-3 fatty acids that we find in specific types of fish can help our body fight inflammation. This means less pain and swelling in our joints. A few good types of fish to try to work into your diet include herring, sardines, mackerel, salmon, and tuna.
Plenty of calcium and vitamin D
These are two essential components when it comes to promoting healthy joints and bones. Even though getting these in your food is best, supplements may also help to ensure that you get enough to promote healthy bones and joints.