There are many keys to healthy joints, including your diet and exercise habits. The best exercises that strengthen your joints are the lower impact ones, though it is also a good idea to focus on balance training and stability training. One of the most active places to develop injury is the knee, so building leg muscles will help the knee be braced better, be protected from injuries and avoid locking out. Flexibility is important to maintaining one’s joints as well. In the long run, healthy joints means a functioning body and the ability to participate in daily activities without experiencing pain. Gentle exercises are generally best for those suffering from chronic joint paint. They are also capable of easing the pain, if done correctly.
Walking: The Simplest Workout
No one said that workouts had to be extenuating, nor did they say they have to be lengthy and sweat filled. Some of the best work outs are simple, easy to do ones that don’t really cause a sweat to form. Walking is perhaps one of the greatest exercises for the joints. Regular walking keeps them from developing any pain, and keeps them moving in a natural way. It also engages every single muscle in the body, from the feet to the head. There are a variety of ways to walk for a great workout. The easy start is to begin with ten minutes each week, and then add 10% more time each week. The more advanced walkers can find little games to play while walking, such as changing speeds or using a hill. Overtime, walking will produce healthier joints and muscles, particular the knees and calves.
One Leg Stand: Strengthen The Knee
The one leg stand is a pretty straightforward, easily completed exercise. You simply stand with your left leg straight, while bending the right leg at the knee and placing the right foot against the leg without locking the right leg. You stand there for 30 seconds, and then switch to the same position, but the other foot. The target for this exercise to focus on the knee joints, and work on strengthening the muscles around the knees. There are many benefits to developing the knees, as they can prevent weak knees, trouble walking later in life and joint issues in the tissue.
Bridge: Lower Back Muscles
The bridge exercise strengthens the lower back muscles and joints, preventing additional pain and injury. To perform the bridge exercise, lie flat on the floor with the knees bent and feet flat on the ground. You move slowly, raising hips off the floor and tightening the abdominal and glute muscles. Keep holding this position for ten seconds before slowly lowering the hips. You must repeat this for 5 reps, working your way up to 20. It can be important to make time for this particular work out, as it targets the lower back joints and keeps them flexible and feeling great. It will also lessen fatigue in the body, performing regular workouts.
Range of Motion: The Normal Stuff
The point of these types of exercises are to increase your ability to go through the range of movement that joints are supposed to be able to do. These will relieve stiffness pretty well, so it might be a good idea to get this one done earlier in the day- such as when awakening with stiff joints. There are a variety of range of motion exercises, such as rolling the shoulders forwards and backward or raising hands over the head and stretching. These are basic exercises that should be done daily, or at least every other day.
Stretching: Maintain Flexibility
Highly beneficial, stretching is a fantastic warm up and exercise. It can lead to an improvement of flexibility, as well as the body’s range of motion.
These will stretch not only the muscles, but also the joints, giving them a relaxer. It is commonly recommended to regularly stretch the shoulders, upper body, neck, upper arms, hips, legs, calves, and ankles. Taking these stretches slowly is important to avoid causing any pain during the workout.
The target of most of these exercises is to increase flexibility, endurance, strength and/or balance. It can be highly beneficial to include a variety of these exercises in your daily, or every other day, workout to avoid getting too bored with the exercises. They also help to avoid injury from overusing a muscle.