This One Thing Makes You Look Older Than You Are
Keeping your joints healthy is key to staying mobile and looking young as you age. Although you may not be able to prevent all join injuries or arthritis, there are many things you can start doing today to help keep your joints healthy so you look and feel young. Use these 8 expert tips to […] The post This One Thing Makes You Look Older Than You Are appeared first on Get Healthy U | Chris Freytag.
Keeping your joints healthy is key to staying mobile and looking young as you age.
Although you may not be able to prevent all join injuries or arthritis, there are many things you can start doing today to help keep your joints healthy so you look and feel young.
Use these 8 expert tips to keep your joints healthy, especially as you age.
1. Stretch Daily to Keep Your Joints Healthy
While warming up before a workout is crucial, it’s equally important to stretch out all the major muscle groups after you’re finished.
Hold each stretch for at least 30 seconds, breathing into it and feeling your muscles relax a little deeper with every exhale.
When your muscles are tight, you decrease the range of motion within your joints, leading to additional pain during your workout.
If you can loosen your muscles post-workout, you’ll have happy joints ready to go for your next sweat session.
Try Some Of These Great Stretches:
2. Foam Roll
Foam rolling helps your fascia, which is the connective tissue running through your body that surrounds and separates your muscles, joints, and organs. Fascia helps cushion your joints from impact, so when it’s tight or brittle (as it can become with age) your joints and muscles can suffer.
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 during exercise.
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. Adopt an Anti-Inflammatory Diet To Keep Joints Healthy
Researchers have identified that many foods found in the Mediterranean diet can help combat inflammation, which is 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; and monounsaturated fat sources like almonds, avocados, and olive oil.
You may 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 components of cartilage that are naturally occurring in the body.
4. Break Up Your Workouts To Reduce Strain
For people with joint pain, it may be beneficial to adopt a certain methodology to your movement: if you’re doing a bodyweight workout or weight training, for example, don’t run through a circuit that’s just upper or lower body for too long. Alternate back and forth between upper and lower body exercises to avoid putting too much stress on any one area at a time.
For example, some people choose to do “arm day” and “leg day” but for people with joint pain, it’s better to break your workouts up so you’re not straining any one part. Do a set of push-ups, then focus on squats, etc.
5. Try Aquatic Workouts for Healthy Joints
Sometimes switching up your workout routine can be the best thing you do for your joints.
Taking your workouts to the pool can give your joints some much-needed relief, while still providing resistance that gives you a great workout. Swim laps, check out water aerobics, or try this 30-minute pool workout for inspiration.
6. Get The Proper Footwear
Everything in your body is connected, and regardless of the activity you’re doing, 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.
7. Incorporate Both Low and High Impact Exercise For Keeping Your Joints Healthy
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 some higher impact work like plyometrics, interval training, or running, and then 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.
8. Use Heat To Treat Joint Pain
Get in the habit of heating things up before your workouts. Unlike new injuries that respond well to ice, 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 areas that are stiff and sore before your workout to minimize discomfort.
The 10 Yoga Poses You Should Do Everyday
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 the 10 yoga poses below and start your day with a centered mind and a refreshed body. Because beyond the mental benefits of yoga, the way your body will feel after a good stretch is vital to a healthy lifestyle.
The 10 Yoga Poses You Should Do Everyday
Balance These 4 Hormones for Weight Loss
Your hormones impact so many things—from your mood and energy levels to your weight.
When you are deficient or dominant in any one hormone, it’s easier to gain weight. This is particularly true for women who are experiencing hormonal imbalances caused by the natural aging process.
If you’re someone struggling with weight loss, you might benefit from understanding your hormone levels and trying these natural ways to balance your hormones.
Balance These 4 Hormones for Weight Loss
30 Minute Pool Workout
If you haven’t given water workouts a try, you’re missing out on one of the best low-impact workouts you can do! Swimming and water aerobics are the ideal way to get your heart rate up while being easy on your joints. The buoyancy of water lessens the pull of gravity, making you feel lighter and more balanced while also reducing the impact on your knees.
This also makes the same moves that would be difficult to do on land feel easier in the pool. Water aerobic exercises are a great option for seniors who have problems with balance, sciatica pain, or issues with their joints, including arthritis. However, pool exercises for seniors aren’t just for seniors, this is a water workout that anyone can (and should!) do!
The post This One Thing Makes You Look Older Than You Are appeared first on Get Healthy U | Chris Freytag.
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