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While there are plenty of tips and tricks to staying healthy as you get older, the key to looking and feeling youthful lies in your joints.
When you stop taking care of your joint health, you’re more at risk for an array of issues, such as:
Osteoarthritis
Rheumatoid arthritis
Gout
Inability to run, walk, jump, or play sports
Inability to do basic daily activities that involve bending, stretching, and grasping objects
All of these can cause you to look and feel older than you are!
Although you may not be able to prevent all joint injuries or arthritis, there are many things you can start doing today to help keep them healthy.
We’ve rounded up 8 expert-recommended tips for keeping your joints healthy as you age.
1. Eat Anti-Inflammatory Foods
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Researchers have identified that many foods in the Mediterranean diet can help combat inflammation, a major cause of arthritis-related joint pain.
Staples of the Mediterranean diet include:
Fish like salmon, tuna, and sardines.
Antioxidant-rich fruits and veggies like berries, spinach, and kale.
Monounsaturated fat sources like almonds, avocados, and olive oil.
You can also try incorporating more turmeric into your diet, as it’s an anti-inflammatory spice that has been shown to improve joint swelling and stiffness in arthritis patients.
Some people also take glucosamine and chondroitin supplements to help their joint pain; these are both structural cartilage components that naturally occur in the body.
2. Use a Foam Roller
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Foam rolling helps your fascia, the body’s connective tissue that surrounds and separates your muscles, joints, and organs. Fascia helps cushion your joints from impact, so they can suffer when they’re tight or brittle (as it can become with age).
By performing what’s called myofascial release with a foam roller, you are bringing more fluid back into the fascia, helping your joints stay cushioned and, thus, pain-free.
Foam rollers are affordable and easy to use; aim to foam roll about three times a week to reduce your joint pain.
Here are 6 foam roller moves to loosen tight muscles to help you get started.
3. Maintain a Healthy Weight
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The more weight you gain, the more pressure you put on your weight-bearing joints, including your knees, hips, back, and ankles.
A study published in Arthritis & Rheumatism found that, for adults with knee osteoarthritis (OA), losing one pound of weight resulted in four pounds of pressure being removed from the knees.
Maintaining a healthy weight doesn’t just help your joints—it also decreases your risk of diabetes, heart disease, and cancer.
4. Try Aquatic Workouts
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Low-impact pool workouts can relieve your joints while providing enough resistance for a great workout.
Research shows that aquatic exercises are especially helpful for those with osteoarthritis since the waves and buoyancy of water support your body weight, reducing pain and the impact on your joints.
Swim laps, check out water aerobics, or try this 30-minute pool workout for inspiration.
5. Use Proper Footwear
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Everything in your body is connected, and regardless of your activity, if your shoes don’t provide enough stability and cushion against the impact of your movement, your joints can suffer!
Everything from ankle, knee, and hip pain can be aggravated or even caused by improper footwear. You need a sturdy sole, a comfortable fit, and plenty of support. Avoiding heels and flat shoes is also ideal!
6. Incorporate Both Low and High-Impact Exercise
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If you suffer from joint pain, too much high-impact exercise can aggravate your body. But incorporating a little of it when you can is great for weight loss and making your muscles stronger.
Balance your workout routine with higher-impact work like plyometrics, interval training, or running, and lower-impact cardio work like elliptical workouts, walking, swimming, or cycling.
The variety will help keep your body healthy and your muscles engaged without getting overworked.
7. Stretch Daily
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When your muscles are tight, you decrease the range of motion within your joints, leading to additional pain during workouts and everyday activities.
If you can loosen your muscles, you’ll have happy joints ready to go for exercising and daily tasks.
Try Some Of These Great Stretches:
7 Hip-Opening Stretches That Will Make You Say “Ahhhhh”
8. Use Heat to Treat Joint Pain
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Get into the habit of heating things up!
New injuries respond well to ice, but heat is best for treating chronic pain. The heat helps increase blood flow and soothe tight or painful joints.
Apply a warm towel or hot pack to stiff and sore areas, especially before a workout, to minimize discomfort.
The 10 Yoga Poses You Should Do Everyday
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Simply put, a daily yoga routine makes you feel good! No matter where you find yourself or how much time you have, you can do these 10 yoga poses and start your day with a centered mind and a refreshed body.
The 10 Yoga Poses You Should Do Everyday
Power Walking For Beginners
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With countless studies proving the health benefits of power walking, learning how to do it will keep you moving well into the future.
Power walking is one of the most maintainable workouts a person can add to their life, so if you haven’t tried it yet, how about starting now?
14 Health Benefits of Cucumbers (And a Few Refreshing Recipes)
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From healthy skin to improved memory, check out the top 14 health benefits of cucumbers!
And if you’re lucky enough to have a load from your garden or farmers market on hand, you’ll definitely want to check out some of our favorite cucumber recipes, too.
14 Health Benefits of Cucumbers (And a Few Refreshing Recipes)
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