Are you feeling stiff in the knees? Or do you have an aching back? When life gets busy, it is tempting to skip your exercise routine or lose focus when it comes to keeping a healthy diet. If you suffer from arthritis, a poor diet and physical inactivity can make your symptoms worse. It is best to keep on top of your healthy lifestyle habits all year round. Read on to learn more about how to maintain joint health as you age.
Get Moving
Regular exercise is beneficial for people who have arthritis. It helps to reduce pain, relieve joint stiffness and fight off feelings of fatigue. Water-based or low-impact exercises such as swimming or bike riding, are great options. They help to maintain your range of motion while taking pressure off the joints. Try strength training as building muscles can help support the joints and improve mobility.
Try Tai Chi
Experts recommend Tai Chi as a great way to ease stiffness and pain for people with arthritis. A recent study has shown that there is evidence that proves that Tai Chi is helpful for osteoarthritis. Tai Chi is a gentle form of exercise which involves slow movements and deep breathing.
Protect Your Joints
Joints that are affected by arthritis are usually weaker and thus easier to suffer from damages. It is wise for you to take some extra measures in order to protect them. Here are some ways you can use to protect your joints:
- Use the largest and strongest muscles for all movements
- Focus on posture
- Avoid repetition
- Take it easy
Manage Your Weight
Being overweight places additional pressure on your joints, especially your knees, hips, feet, and spine. Achieving a healthy weight is an effective way to relieve pain. Losing as little as 5% of your body weight can help to reduce the load that is placed on your joints. For every 0.5kg that is lost, there is almost 2kg less pressure placed on your knees.
If you are overweight, losing weight makes it easier for you to move around. People with arthritis have a higher risk of cardiovascular disease too. Losing the excess weight can help to lower this risk. For those without arthritis, maintaining a healthy weight will decrease the risk of developing osteoarthritis.
Eat Well
There is no single diet that can cure or prevent arthritis. You just have to make sure you eat well. This means a diet that is high in whole grains, fruits, veggies, lean protein, and dairy. A healthy diet will help you maintain good health and support your joint health as well.
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