Fitness Stronger joints
Exercises for your
joints
Whatever your age, it’s a good idea to keep your joints healthy to help prevent pain and stiffness. Here are some activity ideas to get you started
Whether you have a condition that affects your joints such as arthritis or you simply want to do what you can to prevent joint pain in the future, one thing is certain: keeping your joints moving is essential if you don't want them to stiffen up and make it harder for you to move. Being physically active on a regular
basis can help keep your joints stronger and more flexible. And if you’re living with arthritis, it can help reduce your pain and give you more energy at the same time. However there are some types of
exercise you should avoid, including those that put a lot of pressure on your joints – activities that involve running and jumping, for instance – as well as contact sports, which have a higher risk of injury. The following are ideal activities that
may help keep your joints in good working order:
Cycling If you already have joint problems it's best to avoid intensive weight-bearing activities such as aerobics. Cycling, on the other hand, will give you a good work-out, but it's gentle on your joints.
Swimming Another form of exercise that's easy on the joints, swimming is ideal for keeping your joints healthy – plus it works just about every muscle in the body, so it keeps you in great shape too.
Walking While walking is a weight- bearing exercise – meaning your joints take your weight while you're doing it – it's also reasonably gentle. And if you're able to walk briskly, it's thought to be
46 All About health
just as good for you as other, more intensive, types of exercise.
Dancing If you want to have fun while you exercise, dancing is an ideal way of boosting your fitness and keeping your joints healthy. Try ballroom, salsa or line dancing – check at your local library or leisure centre for details of classes in your area.
Strength training Using weights or resistance bands can help boost the muscles around your joints, making them stronger and more stable. If you belong to a gym, ask one of the fitness trainers to show you which exercises would benefit you the most.
Being physically active on a regular basis can help keep your joints stronger and more flexible
Yoga/Pilates/t'ai chi All three forms of exercise can help strengthen your joints and maintain your mobility, as well as help with co-ordination and body awareness. Check for local classes at your library or leisure centre.
Always consult your GP before starting to exercise if you have a medical condition or if you haven’t been very active lately.
Keep it simple
According to Arthritis Research UK, you don’t have to join a gym or buy special equipment to exercise, as the simplest exercises are often the best. You should try to do three main types of exercise:
Standard squats This can help ease aches and pains and get the best movement from your joints.
Strengthening Weak muscles can make your joints unstable and painful. Strengthening exercises help your muscles to support your joints and keep them in the correct position when you move.
Fitness Exercises that help keep your heart healthy can be as simple as walking a bit further or faster than usual.
For more information, visit
www.arthritisresearchuk.org.
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