Our joints have a lot to do – they keep us flexible and allow us to move in many different ways. We use them every time we move, so when they start to stiffen with age it can feel very noticeable. Luckily, there are some things you can do to keep them healthy.
Keep working towards a healthy weight
Carrying extra weight puts more strain on our joints as there’s more weight for them to carry. This pressure can lead to joint damage over time, with potential for serious issues like osteoarthritis.
Losing even 5% of your body weight can have a positive impact on your joints, so if you’re trying your best to eat a healthy, balanced diet and are committed to moving more, you’re on the right track.
Stand up straight
Your posture is an important part of relieving stress on your joints. A quick way to check if your posture is good: Make sure you’re standing up straight, keep your shoulders back and pull in your abdomen.
Keep moving
If you suffer from stiff joints, one of the best things you can do is to keep moving. The temptation is to stop moving if your joints feel stiff, but gentle activity will help them to loosen up.
Make sure you take the time to move around every hour if you’re sitting. Going for a leisurely walk is another great, low-impact way to introduce activity to everyday life too.
Remember to warm up before doing any form of exercise so that your joints are ready for exercise.
Walking can be a great form of exercise, find out more about Walking for weight loss
Be careful when lifting
Your form isn’t important just in the gym. When picking things up, be mindful of how you’re doing it. Keep your feet shoulder width apart, bend your hips and knees to squat down to pick up the object, try and use the palms of your hands to grip it and straighten your legs to lift.
Bending and twisting at the waist, lifting heavy objects over shoulder-height and lifting while bending forwards are all big risks for muscle strain and joint pain that can lead to injuries that take weeks or even months to heal.
Eat to support joint care
Your diet plays an important part in keeping your body healthy, including helping to care for your joints. To help keep your joints in tip-top order, eat oily fish like salmon and nuts and seeds like almonds. They’re both high in omega-3 fats, which help to reduce inflammation in the joints.
Broccoli, cauliflower, kale and Brussels sprouts are great vegetable choices as they all help to reduce swelling in the joints.
Overall, striving for a healthy, balanced diet combined with regular activity is the way to go for joint health, so if you’re already making healthy changes, you’re doing a great job.
