Movement
Unlock Ageless Mobility: Top Expert Tips for Flexible Joints
As we age, maintaining joint health becomes increasingly important to ensure we can continue enjoying the activities we love. While joint issues are common with age, proactive lifestyle changes and habits can significantly impact how our joints function. Orthopedic surgeon Robert Molloy, MD, emphasizes, “By keeping your joints healthy with an active lifestyle and continuing to stay active throughout your life, it sets you up to continue these activities that you love later on — whether it’s walking, running or other sports.” Here are expert-recommended strategies to help keep your joints flexible and pain-free as you age.
Exercise Regularly
Exercise is a powerful tool in preventing joint stiffness. According to Susan Sterling, former director of education at the Cooper Institute, “Exercise strengthens the muscles, ligaments and tendons surrounding the joints.”
By fortifying these tissues, they act like a brace, providing essential protection to the joints.
Stay Hydrated
Drinking sufficient water is crucial for joint health. Dominic King, a sports medicine physician, notes, “We certainly know that keeping the cartilage well hydrated is one of the best ways to keep it healthy.”
Proper hydration ensures that tendons, ligaments, and muscles are less prone to injury.
Incorporate Low-Impact, Strength-Building Exercises
A balanced exercise routine is key to maintaining joint strength. Physical therapist Gary Calabrese advises, “The key to a successful exercise program is variety.”
Combining aerobic, muscle strengthening, and flexibility exercises while maintaining a healthy weight lays the foundation for lifelong joint health.
Maintain a Healthy Weight
Keeping a healthy weight is vital for joint wellness. Thomas F. Saylor, MD, explains, “Many people often stop moving the minute something hurts or when they start aging… In reality, physical activity is one of the best things you can do for your body, especially your joints.”
Regular exercise not only reduces joint stiffness and pain but also helps achieve and maintain a healthy weight.
Adopt an Anti-Inflammatory Diet
A nutritious diet can play a role in reducing joint stiffness. The Arthritis Foundation highlights, “Researchers have identified certain foods that may help control inflammation, which can lead to pain.”
Many of these foods are staples of the Mediterranean diet, rich in fish, vegetables, and olive oil.
Stretch Regularly
Stretching is beneficial for joint health and injury prevention. Harvard Health suggests, “Warming up and cooling down will help protect your heart and your joints.”
Incorporating stretching exercises, wearing good shoes, and using proper technique can minimize the risk of musculoskeletal injuries.
Build Endurance and Strength Gradually
Starting your fitness journey should be a gradual process. Mayo Clinic orthopedic surgeon Joaquin Sanchez-Sotelo, MD, PhD, states, “We are not all destined for joint replacement. There are some people in their 80s and 90s who have great joints… You have to exercise within reason.”
Finding a balance where your muscles are healthy, flexible, and strong will protect your joints without overexertion.
Embracing these expert-backed strategies can make a significant difference in maintaining joint health as you age. By incorporating regular exercise, staying hydrated, and following a balanced diet, you set the stage for a future of active, pain-free living. Whether you’re just starting or continuing your fitness journey, these tips ensure your joints stay in top shape for years to come.
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