Joint stiffness and pain are common as we age. Practice these 6 joint exercises regularly to reduce your risk of joint problems like osteoarthritis or rheumatoid arthritis.
Age is a major risk factor for high blood pressure, obesity, diabetes, Alzheimer’s disease, and arthritis or osteoarthritis. As we age, our joints also become stiffer and less flexible due to decreased lubricating fluid and thinning of cartilage, leading to inflammation and joint pain. In such a situation, you may want to avoid exercising, as no one wants to make the situation worse. However, exercise has been shown to promote joint health by building and maintaining strength, improving flexibility, and reducing stiffness. You can do these joint exercises to improve flexibility and reduce pain.
Exercises for joints
Here are 6 exercises you can do to improve the health and fitness of your joints:
1. Aerobic exercise
Aerobic exercises like walking, cycling, and swimming are great for overall joint health. These exercises help increase blood flow to the joints, strengthen the surrounding muscles, and maintain a healthy weight, which reduces stress on the joints.
- Walk: A brisk 30-minute walk a day can improve joint flexibility and reduce stiffness.
- Bike: This is a low-impact exercise that can help strengthen leg muscles and support the knees and hips.
- Swimming: Swimming provides a full body workout without putting stress on the joints.
2. Stretching exercises
Stretching exercises are essential for maintaining flexibility, reducing stiffness, and improving joint range of motion. Follow these 5 stretching exercises to keep your joints moving:
- Quadriceps Stretch: Stand on one leg, pull the other leg behind and hold the ankle.
- Hamstring Stretch: Sit on the floor with one leg straight and reach towards your toes.
- Calf stretch: Stand with one leg forward, knee bent, and the other leg extended back, heel on the floor.
- Hip flexor stretch: Kneel on one knee with the other leg in front and lean forward.
- Shoulder stretch: Hold one arm across the body with the other arm and pull gently.
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3. Resistance training
Resistance training helps strengthen the muscles around your joints, providing better support and stability. Do these 5 resistance exercises to relieve joint pain and stiffness:
- Leg press: It helps strengthen the quadriceps, hamstrings and glutes.
- Side band march: Using resistance bands around the thighs helps strengthen the hip abductors.
- Bicep Curls: It can strengthen the muscles around the elbow joint.
- Triceps Extensions: It strengthens the muscles around the elbow and shoulder joints.
- Chest Press: It can help strengthen the muscles around the shoulder joint.
4. Balance exercises
Balance exercises strengthen muscles and improve stability, reducing the risk of falls and injuries that can put strain on joints. Here are 5 balance exercises for stiff and sore joints:
- Single leg support: Stand on one leg for 30 seconds, then switch to the other leg.
- Hip abduction: Stand up straight and lift one leg out to the side, hold the position briefly, then lower it.
- High lunges: Step forward with one leg until you reach a lunge position, then return to standing.
- Rear leg raise: Stand on one leg and lift the other leg straight back.
- Dodge: Use a resistance band around your ankles and avoid resistance.
Read also : 7 Ways to Keep Joints Healthy, Strong and Lubricated
5. Muscle training
Strength training exercises improve muscle strength and joint function and help maintain bone strength. This can reduce the risk of developing osteoarthritis or rheumatoid arthritis as you age. Follow these 5 exercises to reduce pain and improve joint mobility:
- Half squat: Stand with your feet shoulder-width apart, squat down halfway and return to standing.
- Lateral leg raise: Stand up straight, lift one leg out to the side, then lower it.
- Steps to follow : Place one foot on a staircase or box, then lift the other foot, then step back down.
- Calf Raise: Stand on your tiptoes, then lower your heels.
- Standing Hamstring Curls: Stand up straight and lift one heel toward your butt, then lower it.
6. Yoga, Pilates and Tai Chi
Beyond these exercises, you can also add these 3 types of workouts to your routine to improve your joint health:
- Yoga: It helps improve flexibility, strength and balance, promoting joint health through various poses and stretches.
- Pilates: It focuses on core strength, flexibility and overall body alignment, indirectly supporting joint health.
- Tai chi: The gentle movements that are part of Tai Chi improve balance, flexibility and muscle strength. They also help reduce stress on the joints.
Perform these exercises regularly to keep your joints moving, reducing the risk of joint pain and other problems.
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