Lifestyles

Kittle: Protecting and preserving your joints

Joints are the places where our bones meet and are made up of a number of different parts that all work together so that we can bend, stretch, twist and turn easily—but within certain limits.  The ends of your bones are covered in a thin layer of cartilage. This cushions the joint and helps to spread the load evenly when you put pressure on it.

Overtime our joints naturally deteriorate It's important to take care of your body and protect your joints to maximize their use and function for as long as possible. By following these tips we can minimize the effects of wear and tear.

How is your posture?

By maintaining good posture your muscles and skeletal system work together to put less strain on your joints .So don’t slouch! From your head to your toes imagine a string running through your body like a marionette. Stand tall and straight! Your back should be straight, chin parallel to the ground, shoulders back, and abdominals tight.

Consider the chairs you sit in? You don't want your chair to be too low. The higher it is the less you have to bend your knees and hips to get in and out of it.

Find a balance of work and rest to avoid undue strain and underuse. You want to be careful not to put undue strain on your joints or for overuse or abuse them, at the same time if you sit too long your joints will stiffen up due to underuse. 
Be sure to move around throughout the day to keep limber and when you're sitting get up at least once an hour to stretch and change positions.

Eating healthy helps keep your weight under control and less weight means less strain on your joints. Every extra 5 pounds of weight on your body is equal to 20 extra pounds on your joints.

When doing physical work is mindful of the joints that are working. Try relying on your larger joints to do more of the work and be careful when lifting something from the ground to bend using your hips and knees to protect your back. Also using tools or instruments to aid in daily activities and give your joints a rest.

As much as we don't like to acknowledge the fact that we're getting older some activities we used to engage in may not be appropriate any longer. Considering lower impact activities and exercises and hiring help for difficult yard or housework is sensible for safety and your future well-being.

Planning how you go about accomplishing your daily activities goes a long way in protecting your joints.

The "joint -smart “approach is to back off on your joints start reacting badly to a certain activity.  It's best to take a break than power through the activity and potentially hurt yourself. Plan and pace your day and try not to over estimate how much are joints can handle.

Remember if you don't use it you lose it! Stretching is important to keep the range of motion around your joints. Daily stretching and stretching before and after exercise will help keep you limber, maintain mobility and decrease risk of injury to your joints.

Strength training is also very important in preserving joint strength, stability and guidance through range of motion. In order to have the strongest possible joints you need to engage in weight-bearing exercise to build muscle and bone.

Another benefit of weight-bearing exercise is that it will help you to lose weight by burning a higher rate of calories after you work out.bobbi

Always start slow with light weight and build up gradually. Having the guidance a personal trainer to show you how to properly perform exercise are also important in protecting your joints and preventing injury.

 

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