Your physical health can be optimized in a variety of ways,
regardless of your age. From an orthopaedic standpoint,
healthy joints are vital to your overall physical well-being.
Joints are made up of two or more bones, ligaments,
muscle, cartilage, tendons and nerves, and are engineered
for the movement of your shoulders, elbows, wrists, back,
hips, knees and ankles. Just as your joints have a direct
impact on the health of your body, your lifestyle has a
direct impact on the health of your joints.
With that in mind, here are some basic preventive
measures you can practice daily, in order to improve and
maintain the peak condition of your joints … whether
you’re 14 or 84 …
Weight Control
The more excess weight you carry, the more physical stress is inflicted on your
heart, your lungs … and your joints. Your knees, for example, absorb five times
your body weight when you walk. That means if you’re just five pounds
overweight, 25 additional pounds of pressure are punishing your knees with
every step. Take control of your nutritional and exercise habits to optimize
your body weight. Your joints will thank you by continuing to function painlessly.
Nutrition
In addition to a balanced, “heart-healthy” diet of low-fat, fiber-rich foods,
your daily nutritional intake should include vitamin D and calcium-rich foods
like skim or 1% milk, yogurt, low-fat cheese, and greens such as broccoli, cabbage
leaves, turnips, zucchini or spinach. Calcium helps prevent osteoporosis—the
deterioration of bone and joint mass—and vitamin D aids in the absorption of
calcium, especially as we get older. Also, drink at least 64 ounces of water
every day, to hydrate your body and help keep your joints lubricated.
Flexibility
To minimize cartilage loss and improve joint flexibility, perform regular stretching exercises which work your hamstrings, hips and back. Each controlled
stretch should be held for at least 30 seconds and repeated three or four times
to maximize your joints’ range of motion.
Strength
A regular regimen of simple isometric exercises like squats, lunges and straightleg
raises will strengthen the muscles around your joints. This helps ensure
that your bones don’t bear the brunt of the force of your movements.
Walking/Movement
Speaking of movement, take a walk, several times a week … every day if you
can. Walking is tremendous exercise, even for people whose joints are in less
than peak condition. Since movement is the key to healthy joints, a long,
uninterrupted walk is an easy, effective way to move your ankles, knees, hips,
shoulders, elbows … anywhere, anytime.
Aerobic Exercise
When you exercise aerobically, your heart rate increases—that alone is a good
thing—but in addition, your blood pumps faster and your joints become more
lubricated. A low- or high-impact aerobics class with a certified instructor
ensures that you’re exercising in a healthy, productive way. Bicycling also
provides an excellent low-impact aerobic workout, even for people who suffer
from arthritis and other joint problems.
