Healthy joints

Could this be you at 82?

Generally, we don’t think about our joints until they start giving us trouble. They stop functioning properly or they cause pain. In either case, your daily living will be affected and your enjoyment of life is lessened. Indeed my 83-year old mother-in-law, who suffers from arthritis in her hips, can tell you more about this than I ever could. She knows from experience what it's like to live in pain. But you don’t need to feel it yourself to figure that one out. Joint pain can make performing everyday tasks that we take for granted difficult. 

While not all joint pain is preventable, taking care of your joints and keeping them limber will increase your chances of avoiding painful movement, and could prevent you from becoming like the millions who suffer from arthritis.

Build muscle

Increasing muscle strength and flexibility is one of the best ways to prevent or lessen joint pain. The muscles act as cushions and shock absorbers for the joints, protecting them from damage. Strong muscles around the joint means less stress on those joints.

Lose Weight

Strength training helps to maintain and increase muscle mass and reduce fat buildup.

Extra pounds can put un-needed strain on the load-bearing joints, the hips and knees, and may lead to cartilage breakdown. Every pound you lose takes 4 pounds of pressure off your knees.

Move

The joints must move through their full range of motion regularly to stay healthy. Mobility exercises fulfill this objective. If you work at a desk all day, try to get up and move every half hour. Low impact activities like walking, cycling, rowing and swimming, are helpful for those already suffering with joint problems. The more you move, the less stiffness you will have.

Eat well

Most everything to do with your health comes back to what you eat. Proper nutrition can prevent illness and disease, and it can keep your joints limber and healthy. Drink plenty of water each day, consume antioxidant-rich foods like dark leafy greens and brightly coloured vegetables, and get enough essential fatty acids. Limit processed and refined food which contribute to inflammation and joint problems, in addition to other health conditions.

Stretch

Keep the muscles supple and the ligaments and tendons strong to reduce tension on the joints. Warm up before stretching especially if you are not active. Stretching cold muscles can be harmful. Stretch to discomfort but not to the point of pain.

Posture

Good posture and body alignment lessens unnecessary strain on the joints and prevents the bones from rubbing against each other at the joints. Practicing good posture can help prevent or stave off arthritis. When you feel your posture drooping, remind yourself to straighten up. Develop the habit of good posture and your muscles will thank you as well. Good posture means soft knees, tilted pelvis, shoulders down and back, chin slightly tucked. Walking improves posture by forcing your muscles to work harder to keep you upright. Exercises to improve balance are also useful for the same reason.

Lift and carry weight with your large muscles, not your joints. Lift weight from the ground using your legs and never round your back. When lifting weight overhead, stack the joints to limit stress on the soft tissue in the joints.

Don't wait until your joints start causing you pain. Take care of them now and they will keep working for you into your golden years.