Keep Your Joints Healthy

With boomers striving to stay fit and get daily exercise there are few things they should be aware of about keeping joints healthy longer and preventing injuries. Here are some tips that can come handy:

1. Warm-up

Don't skip your warm-up and make sure you stretch after workouts.

2. Don't overdo exercise

Don’t try to compensate for the lack of exercise over a few weeks by staying in the gym longer on a particular day. Increase workout lengths by no more than 10 percent per week. For example, if you exercise 30 min a day per week on the treadmill, increase the time by 3 min to 33 min a day per week, then increase to 37 min a day per week and so on.

3. Keep your weight in check

Use your BMI to get an idea of your weight in terms of normal, overweight and obese. Measure your waist to see if you are at risk for high blood pressure or heart attack. Every extra pound puts six to seven times that amount of pressure on your knees.

4. Vary workouts

Include both cardiovascular and strength-training. My favorite combination is Zumba, step aerobics and weight training classes that I alternate during the week. The stronger your muscles the healthier your joints will be because the muscles keep them stable thus reducing the stress on the cartilage. Weak muscles and uneven weight distribution resulting from poor posture can strain ligaments and damage the cartilage and connective tissue.

5. Avoid repetitive motions

Although golf and tennis are the classic representation of retirement leisure activity, baby boomers should consult their physician before engaging in physical activity involving repetitive motions that can be very damaging for the shoulder, elbow and knee joints.

6. If you suffer from arthritis

Avoid or limit high-impact exercises (moves in which both feet leave the ground at once). Avoid lunges and deep squats.

7. If you are a former athlete

Many former athletes have suffered various ligament tears and cartilage damage. They should stick to low-impact workouts such as swimming to avoid further tissue damage.

8. Seek professional opinion

Don't pretend it doesn’t hurt. Don’t do it if it hurts every time you do it. If you have a chronic joint pain or declining range of motion, consult your doctor before you suffer irreversible damage and need a joint replacement.

In summary, if you are over 50 and want to stay fit you should be mindful that using the right activities can help you keep your joints healthy longer and avoid becoming a statistic in the booming knee and hip replacement industry.

Copyright Dr. Nelly Stoyanova

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Author's bio: Dr. Nelly Stoyanova is a physician, medical researcher and health behavior expert. She studies the effects of stress on heart disease, type 2 diabetes and sleep. Her website: Belly Fat, Stress and Baby Boomers (http://www.stress-fat-heart-solutions-for-boomers.com) evaluates sources of stress for people over 50 and provides great tips to balance your day-to-day stress and stay healthy. Turn your life around and benefit from her expertise. For individual guidance sessions or to schedule a public speaking event use the Contact page or email at drnstoyanova@gmail.com

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