Exercising your joints!

It’s interesting that one of the common myths about exercise is that it is inherently bad for your joints. However, while you may have to modify your fitness regime if it’s painful to move and bend, there’s much evidence to suggest that keeping active is not only not detrimental to joints but can actually benefit your mobility with greater pain-free movements. Accepting the natural aging process is one thing, using aging as a reason not to look after your health is another. Is it time you started exercising your joints?

At any age it’s essential that you exercise in the right way, at a level that challenges you without creating any undue strain, and in a way that protects and boosts your health. It’s understandable that when you are that bit older and perhaps not at your peak physical best that you may be concerned about injury and wear and tear, as well as creating problems with your fragile joints. However, there is a way to exercise to protect and promote healthier joints.

How exercise can help your joints

The benefits of exercise as you get older are too many to mention and cross the range from mental, physical and beyond. Physical activity at any age strengthens bone density and as you age this can help guard against osteoporosis. Not only that, but working out can keep excess weight at bay which can add stress to your joints. Core exercises promote balance and stability and in turn this can make you steadier on your feet and less likely to fall and damage or twist joints.

Strengthen muscles

Joints are surrounded by muscles, so if you keep these muscles robust then you are cushioning your vulnerable areas. As you age your muscle mass reduces too, making it vital to maintain strong muscles with regular exercise. Use weight and resistance exercises that help build strength in every muscle group steadily, without overpowering the joints. Find balance with rest days between strength training sessions.

Keep flexible

If your body is tight and your movements are limited then you might be putting more strain on your joints simply trying to carry on with your everyday life. Functional training and stretching exercises can really keep your mobility and range of motion as open as possible. Not only are you protecting your joints but being able to live a more independent existence!

Add some weight to cardio

If you want to keep trim and work your body then you need to throw some aerobic exercise into the mix too. While you might favour activities that put less strain on the joints, such as no impact swimming, you might want to add in some weight-bearing elements too to work your joints and keep bones healthy. A fitness expert can help you find the right balance of exercises and in your own time you could go for a vigorous walk.

Exercise therapy

If you already suffer from joint pain and perhaps even arthritis then you might find that a medical professional such as your doctor or a physiotherapist recommends specific exercises to help. There is evidence that some exercises can help reduce pain and arthritic disability. The key is to choose appropriate exercises and move in a gentle way that isn’t going to cause discomfort.

Exercise causes arthritis myth

Between 1993-1994 1,279 participants of a wider US study about the heart called the Framingham Heart Study enrolled in a study about exercise and arthritis. At the time their average age was 53. They answered questions about what exercise they did and how much. Along with this detailed information they reported on any knee problems, such as pain, injury, and stiffness. Measurements were taken as well as x-rays. This was repeated between 2002-2005 and evaluated by independent experts. The conclusion was that there was no link identified between exercise promoting arthritis of the knee.

Protect joints

What is clear is that when you exercise you do want to think about how to protect your joints from injury. You may choose low impact training that is less likely to result in sprains and strains. Make sure you warm up and cool down so that you’re not going to suffer from sudden movements or create problems from not allowing your body to adjust to stopping exercising. Use your practical instinct too and remember that when it comes to the joints there is nothing to gain from pain.