As we age, pain or discomfort in our neck, shoulders, and knees becomes more common. Many people turn to medication or steroids to manage their joint pain. Unfortunately, joint pain is a natural aspect of aging.
However, there are preventative measures you can take to manage your joint pain and keep your joints healthy.
Joints are the areas where two bones come together. The bones are connected and stabilized by ligaments, muscles, and smooth white tissue called cartilage.
Active joints are less likely to be injured, and healthy bodies are less likely to experience pain.
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By keeping your joints healthy with an active lifestyle and continuing that activity throughout your life, you set yourself up to continue the activities you love later on.
Exercise is key to eliminating extra stress on your joints. Your joints can only withstand a certain amount of pressure. If you are overweight, you may be placing your joints under undue stress. Conversely, being underweight or lacking muscle may prevent your joints from being solid and stable.
Eat a well-balanced diet, get plenty of sleep, and exercise regularly to maintain a healthy weight.
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Exercises to protect your joints
Here are ten various exercises you can do to keep your joints active and healthy as you age, boosting your resilience to injury and strain:
1. Ride a bike
Riding a bike is an enjoyable low-impact exercise that provides a burn without a high risk of injuring your joints. Riding a bike is great for resistance training and can also be a great way to get outside and breathe some fresh air.
2. Swimming
Swimming is a low-impact exercise that burns plenty of calories, raises your heart rate, and involves multiple joints. Swimming is a great...
exercise to increase cardiovascular strength without adding extra wear and tear to your joints.
3. Yoga
Yoga benefits the joints by improving flexibility, cardiovascular endurance, and joint stability. By holding strenuous poses, the muscles around the joints become strong, providing needed cushion and support for your joints. Many popular yoga routines are great for knee pain, lower back pain, shoulder pain, and ankle pain.
4. Weight Training
Weight training keeps your muscles strong and helps with joint stability. When lifting weights, use proper form, starting with low weights and higher repetitions for joint safety. Before starting a weight training routine, you should seek the advice of a professional to help you develop an optimal program.
5. Single-leg squats
Single-leg squats help to strengthen the hamstrings, glutes, and quads. The balance aspect of single-leg squats helps stabilize the ankle joints while strengthening the hamstrings, glutes, and quads helps support the knee joints.
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6. Back extensions
Back extensions help to improve lower back flexibility and strength.
7. Powerwalking
Powerwalking is a low-impact exercise that burns calories, improves cardiovascular strength, and has a low risk of injury. Older adults and those with previous joint injuries should consider powerwalking before attempting the more rigorous exercises on this list.
8. RDL’s (Romanian Deadlifts)
RDL’s help to strengthen and stretch the lower back and hamstrings. Many lower back pains and tweaks can be solved by strengthening the muscles that surround the lower spine.
Before attempting Romanian Deadlifts, consider wearing a belt and ALWAYS practice proper form. To prevent injury or aggravation, use a weight that suits your strength level.
9. Ankle Alphabets
Ankle alphabets are performed by tracing out the letters of the alphabet with your foot.
Move your ankle as if you were drawing capital letters and go through the entire alphabet to improve ankle strength and flexibility.
10. Child’s Pose
Child’s pose is a great exercise for shoulder and lower back flexibility. By loosening the joints in the shoulders, you protect the joints from susceptibility to injury.
