Proper exercise is essential to maintain healthy joints. Individuals, who have their joints painful, keep them immobile for longer periods because they feel better in that way.
If you keep the joints immobile for longer periods, then they become stiff and lead to further loss of movement that can finally lead to deformity.
Moving the joints frequently is the only way to nourish and lubricate them. In severe conditions, lack of joint movement leads to the development of contractures.
This is the condition which leads to shortening of the muscles and shrinking of the connective tissues. Eventually, the ability of joint functioning is greatly reduced.
5 steps that help you to keep your joints healthy:
Regular physical activity:
The best method to keep the joints working properly is to exercise them on regular basis. Practice low impact workouts like swimming, walking, and cycling for at least 3-5 hours in a week. These activities keep your joints healthy with proper circulation and also help to maintain range of motion.
If you are having joint problems, then avoid doing high impact workouts like running and also any activity that causes pain.
Diet changes to avoid the joint inflammation:
Inflammation is the joint’s worst enemy. So, you need to diminish inflammation by eating foods that help in fighting against it.
Don’t eat highly processed foods, Trans fats, hydrogenated oils and red meat. Healthy consumption of fresh fruits, vegetables, nuts, fish, whole grains, and vegetable oils can lead to healthy joints.
Maintain healthy body weight:
Allow your joints to do enough work without adding extra weight to your body. Healthy body weight should have BMI less than 25.
Maintain strong muscles:
Make your muscles strong that surround and support your joints. This automatically makes your joints strong and healthy. For example, you can help your knees by practicing curls and leg presses in order to build up the hamstrings and quadriceps.
Stretching the muscles:
Maintaining strong muscles can help your joints, but tight and tense muscles put more stress on them. Stretch regularly to relieve from the stress that is on joint muscles (stretching exercises).
Follow good ergonomics:
It is better to make the habit of sitting in a good posture. Ensure that the desk and workplace environment is arranged in a manner that supports a healthy and natural position. If you hold your joints in an unnatural position for very longer hours, then this can lead to strain and injury.