51 Ways to be Good to Your Joints -- Get Moving
From the editors of Arthritis Today
Visit the great outdoors. Besides the soothing, relaxing benefits of breathing fresh air and observing nature, the great outdoors provides many opportunities for burning extra calories while having fun. Gardening and other yard work is just one way to firm up your arms and legs, while being productive, too.
Take the plunge. From strength training to jogging to aerobic classes (and let's not forget the plain old swim), aquatic exercises allow you to keep doing many of the exercises you love, while taking a load off your joints.
Take a hike. Choose your favorite spots and walk them at least once a week. Hiking burns calories, strengthens muscles and builds denser bones, while providing interesting scenery and a chance to get in touch with Mother Nature.
Warm up. Don't think about hitting the gym, the pool or the trails (or any exercise for that matter) before warming up. Warming up your body before exercise is like warming your car up in the winter. To keep it running smoothly, start slowly and get up to speed only after your muscles and joints have at least five minutes prep time.
Go for function not fashion. Shoes shouldn't just look good, they should work well, too. Look for flexible, supportive shoes that are squared or rounded at the toe so your toes can move around. A shoe with a rubber sole will give you more cushion. Make sure your shoe is flexible at the ball of your foot, where you push off.
Check in with yourself. Monitor how you're feeling after exercise. Joints still aching two hours after your workout are telling you something. Listen to them and lighten your routine next time.
Stttrrreeetttccchhh. Stretching isn't just for workouts anymore. Take breaks throughout the day, including at your office, to get re-energized and help keep your muscles and ligaments flexible and strong.
See a yogi. Yoga hasn't been the hottest trend (for the last 5,000 years) for nothing. Yoga and other forms of gentle exercise like Pilates and tai chi strengthen the mind-body connection, allowing you to get your body fit while you get your mind in shape. These exercises keep joints strong and muscles limber while erasing stress.
Bulk up. Strength training is the best way to boost your metabolism (and get a sleeker bod, too). Research also shows lifting weights creates denser bones and builds stronger muscles that help stabilize and protect joints.
Develop abs of steel. Strong abs are essential to creating overall core strength and balance. Studies show that improving strength and balance are key to preventing falls and protecting joints from damage.
Walk Fido. Pets don't just help your mental health, they also help your physical health. Walking your dog is a great excuse for getting yourself into shape. Use a sturdy leash that is easy to grip, such as a thick leash with a loop handle.
Brace yourself. Elbow, wrist and joint braces, or guards not only prevent injury but also reduce the load on joints. Ask your doctor if braces may alleviate some of your joint stress and, who knows, perhaps improve your game.
Get a trainer. Sign up for a consultation with a trainer who can help show you the right way to exercise to prevent injury and avoid undue joint stress. Doing an exercise wrong is often worse than not exercising at all.
Don't stomp your feet. Research shows pounding exercises like kickboxing, step aerobics and more can be tough on joints. Switch to low-impact activities like biking and swimming that offer the same calorie-burning benefits without the painful pounding.
Buddy up. Working out with friends is one of the easiest ways to keep your exercise program on track. Try walking with a friend after work.
Increase your range. Range-of-motion exercises (such as stretching) are a good way to keep your muscles and ligaments flexible and strong. Add weights to your workout and you'll tone up, too.
Soak it up. There's nothing like a warm bath to soothe aching muscles and joints after a workout. So go ahead and pamper yourself without guilt - how you treat yourself after exercise is as critical as how you treat yourself during a workout.
