Tips for Maintaining Strong and Healthy Bones

Healthy joints are your best friends while on the other hand, nothing could be your worst enemy than painful joints. Damaged or injured joints make life difficult as the injured person finds it painful to walk or perform other routine activities. Severe joint injuries may require joint replacement surgery that employs knee or shoulder arthroscopy implants.

Well, in this post, we will be discussing some of the tips that’ll help you maintain strong and healthy joints.

How to Maintain Healthy Joints?

As we age, the risk of joint deterioration becomes high and that’s why we often see elderly suffering from arthritis and other painful joint conditions. However, paying attention to joint health during the early years can slow down joint deterioration and make life much easier when we grow old. Let us have a look at some of the key tips that’ll help you maintain strong and healthy joints:

Weight Holds the Key

When it comes to maintaining joint health, keeping weight under check is the key. Even experts suggest maintaining the ideal weight not only for healthy joints but also for the overall health of the body. Studies have shown that joint deterioration is high in obese whereas underweight people have weak bones and they are highly prone to fractures and joint injuries. So, the best way here is to work on maintaining the ideal body weight.

Be Regular with Exercise

Here’s a catch, regular exercise will keep your joints lubricated and maintain their flexibility. This is very important for preventing/reducing joint pain, stiffness, and inflammation. Besides this, exercising regularly can also prevent cartilage damage. Here are some of the exercises you can do:

  • Walking
  • Strength training
  • Neuromuscular training
  • Aquatic exercise
  • Tai Chi

Focus on a Healthy Diet

Diet plays a vital role in maintaining bone and joint health. Even if you are regular with exercise, if your diet is not proper, nothing can save you. So, having a complete diet is a must. More importantly, you should add anti-inflammatory foods to your diet. These foods minimize the risk of developing conditions like arthritis. Along with this, they also help fight inflammation in the body. Some examples of anti-inflammatory foods include:

  • Green leafy vegetables
  • Nuts & seeds
  • Fatty fish
  • Berries

Ensure Adequate Hydration

If you are wondering how water intake can maintain healthy joints then you must know that cartilage in our joints mainly consists of water.  And adequate water intake helps in the production of synovial fluid in the joint. It is the lubricating fluid that ensures smooth movement of the joints while reducing the risk of wear & tear. Those who exercise regularly must drink more water as they dehydrate more than others.

Warm Up Before Exercise

When you start to exercise, it is important to prepare your body with a little stretching and other light activities. This makes your muscles flexible and helps improve your performance. If you skip warming up, your body will experience sudden stress, and this increases the risk of injuries. 15 minutes of warm-up is enough before starting a new exercise session.

Along with this, it is also important to cool your body once you are done with your exercise. Give your body at least 15 minutes of rest after exercise.

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