Contents:
- Medical Video: Exercises to Keep Your Joints Healthy and Strong
- What are the joints made of?
- Tips for maintaining joint health
Medical Video: Exercises to Keep Your Joints Healthy and Strong
Daily activity may be limited if you have joint problems and have to deal with stiffness and severe pain in the joints. Before you follow some tips for maintaining joint health, recognize the role and workings of joints in the body.
What are the joints made of?
The joint can be said to be a connecting bone, such as the knee, hip and shoulder. Tendons, muscles, and cartilage bind bones together to move smoothly. Usually, physical activity can increase the risk of joint damage which can inhibit body movements. When you are old, the cartilage starts to wear out and becomes rough. Over time, damage to the cartilage can cause osteoarthritis.
Tips for maintaining joint health
Here are some tips that you can try to maintain joint health:
Stay careful
You are recommended to use padding or cushion when doing strenuous sports such as soccer or playing skating. Joint protection is also useful for preventing injury to your joints.
Don't ignore heating
Many professional athletes and doctors agree on the importance of warming up before exercising. Warm up the body before exercise so that the body can adapt to movement. Heating can be done around 5-10 minutes before exercising.
Avoid sitting and standing too long
Sitting or standing on your feet all day is dangerous for your joints. Sitting or standing for a long time will make your joints "locked" in position. Sitting too long will put pressure on the spine and hip, while standing will affect the joints on the hips, knees, ankles and feet. This will reduce the normal lubrication and cushioning of your joints so that the joints tend to tear easily.
Maintain ideal body weight
Having an ideal body weight not only makes the body look proportional, but also reduces pressure on the joints. Every kilogram of weight gain will give more pressure to your joints. If you are obese, you are recommended to lose weight to reduce joint pain and allow you to move more freely. A study shows that you can reduce the risk of osteoarthritis of the knee by 50% by only reducing 5 kg of body weight!
Form strong bones
Don't forget that calcium and vitamin D also play an important role in improving your joint health. Intake of foods rich in minerals is very important to help your bones become stronger while reducing the risk of osteoporosis. Calcium and vitamin D can be easily found in dairy products, yogurt, broccoli, kale, figs, salmon, etc. In addition, you can also get calcium supplements with a prescription from a doctor.
Insert healthy food in the daily menu
Eating vegetables and fruits in your daily diet is a good way for the body to absorb various nutrients optimally. You can add slices of celery and carrots, broccoli, slices of chili and slices of melon into your food.
A healthy joint will allow you to move more actively. If you experience problems with the joints, see a doctor immediately for further treatment.
