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How to Stay Flexible and Maintain Joint Health through Physical Fitness
from: Pat MoauroEach year many new people are diagnosed with arthritis, a debilitating condition. Arthritis is defined as the inflammation of a joint, but it can certainly seem more painful than that. It can cause searing pain that leaves the body feeling weak for days.
As people age, arthritis tends to develop from the extended daily uses of the body. Other things though can contribute to the development of arthritis. Being overweight, having bad posture, and serious injuries can all speed the development of this condition. Arthritis can cause the cartilage to wear out and thin. The rubbing of the bones causes irritation and inflammation.
While this pain can sometimes be relieved through rest, the patient can also sometimes experience pain that seems never ending. However, exercise can strengthen the muscles near the joint which helps to reduce joint stress. While exercise is necessary for everyone, it's essential for those with arthritis. While it's probably not a good idea to engage in the most rigorous forms of exercise with arthritis, physical activity isn't out of the question. For those without arthritis, exercise can help prevent this disease.
There are several exercises that can help maintain joint health. Bicycling tends to be helpful to most joints, and can be done by people of all ages. Stretching is another exercise related activity that can help with joints. Stretching every day can add flexibility. Stair climbing can strengthen the lower body joints. One of the best things about stair climbing is the fact that stairs are everywhere and free to climb.
Swimming is a great way to warm up all of your joints. Water aerobics is even better. This is one of the best possible exercises for people who are already experiencing joint pain, as the water cushions the movement and causes no pain.
Exercise isn't the only way to strengthen joints. You can do several other everyday things to help your joints. Start by ensuring you're at your ideal body weight. Obesity or even being a few pounds overweight causes undue wear and tear on your joints. Stress in the joints only leads to pain in future years. Also watch your posture. Appropriate body posture can protect joints from unnecessary stress.
When you must lift or carry something heavy, use your legs. This can help take the stress away from your smallest joints and muscles. Be sure to build in rest periods. Too much activity at any one time isn't good for your delicate joints and muscles. Pay attention to what your body is telling you. If you feel tired, rest. If you're in pain, stop what you are doing. Ignoring your body can only lead to overuse and injury. Staying in one place for long periods of time causes your muscles to shorten and stiffen. Move around as often as possible. Start slowly and build gradually. Your body needs time to acclimate to new activities. If you plan to engage in a dangerous activity, wear safety equipment. Knee pads while you're roller-blading can help reduce damage in a fall. If a job is too big for you, be sure to ask for help. Carrying too much weight or reaching too high causes further stress to your joints.
Several health supplements offer promising help with joint health. Not all are miracle cures, but few cause any side effects. Glucosamine and chondroitin are used to build cartilage. If you take it as a supplement, it may help your joints heal. However, at least two to four months may pass before it takes effect. Side effects can include increased insulin levels, so diabetics should avoid it altogether.
Omega 3 fatty acids, which reduce joint problems, can be found in fish and flax seed oil. However, Omega 3 can interact with medications, so consult your doctor first. SAM, which is S-adenosyl-methionine, can be used to build other coenzymes like dopamine or glucosamine. It both rebuilds and protects joints, but it changes the properties of any psychoactive medication you may be on, including antidepressants. As always, check with your doctor before you take anything he hasn't prescribed.
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