Staying Active to Help Your Joints

Staying Active to Help Your Joints

Nowadays, many people lead a sedentary lifestyle. After sitting during our commute to work, we sit behind a desk for eight (or more) hours a day, then sit some more for the commute back home. Once we’ve arrived, we’re mentally exhausted, so we sit and watch TV, look at our phones or play video games. That’s a lot of sitting.

For those people with arthritis, a sedentary lifestyle may not be their first choice, but pain and stiffness keep them from moving around as much as they might like. It becomes a vicious cycle. Sitting or lying down for much of the time only contributes to joint degradation.

While being a couch potato may not be what we’d choose, either due to our jobs or a health condition, circumstances beyond our control put many of us in that very situation. And it’s a problem. Our bodies were meant to move. We’re only now discovering what being sedentary does to us.

 

What Inactivity Does to Your Joints

Anyone who’s sat and watched a movie without getting up at all knows how stiff you can become simply from inactivity. Do that consistently over time, and for more than two or three hours at a go, and you can imagine the results.

Studies show that sitting too much is related to weight gain and muscle loss. Gaining weight puts more stress on our joints. Plus, our joints depend on our muscular system to support them. If we stop using them, they become weak and make movement more painful and difficult. It’s a use-it-or-lose-it situation.

Researchers discovered that adults who have osteoarthritis in their knees tend to spend two-thirds of their time sitting or lying down. These people walk slower than their counterparts who are less sedentary, and have more trouble standing up from a chair than their more active peers.

It’s understandable. When normal activities like standing, walking or going shopping become painful, it’s perfectly natural to try and avoid the discomfort. However, the Centers for Disease Control and Prevention state that, in fact, engaging in physical activity can decrease arthritis pain, particularly if the exercise is low impact.

 

What You Can Do

 

Develop a Routine

A study conducted by the National Institutes of Health (NIH) shows that people who create and stick with healthy habits live longer. Developing a routine out of your healthy habits can help you feel more productive and keep you active, too. You don’t have to join a gym membership to have a fitness routine. Start with small, manageable goals such as moving your body for 10 or 15 minutes each day. Before long, you will feel stronger and have more stamina to try new activities for longer periods of time.

A routine as simple as getting up and stretching every 30 minutes or so while at work or home can help. The CDC also recommends that adults get 2.5 hours of moderate physical activity each week. (“Moderate” means doing something that gets your heart rate going but not to the degree that you’re unable to speak.) That translates into 20 or 25 minutes per day.

Before you start a fitness regime, however, you’ll probably want to confer with a joint specialist who can assess your pain and make recommendations for what treatments are best for you. Joint replacements, though common, are invasive and not without risk, so these should be done only as a last resort. Instead, work with your medical professional to explore exercises, bracing options, changes to lifestyle and non-invasive therapies to improve mobility and reduce your pain.

 

Choose Low-Impact Exercise

If you experience joint pain or stiffness, it’s best to choose low-impact forms of exercise. In fact, your exercise plan doesn’t have to include high-impact activities like running or skiing to be effective. Choose activities that are kinder to the joints but still give you plenty of health benefits. Yoga, mall walking, and Tai Chi are great ways to get moving without causing more wear and tear on your joints. Cycling, swimming, and walking on a treadmill are other effective options that you can enjoy.

If walking isn’t on your list of favorite activities, consider water sports such as swimming, water aerobics, or other activities in a swimming pool. Swimming is a total body workout that is gentle on your joints while allowing you to enjoy moving your body. Some gyms and community centers offer fun water aerobics classes, including aqua cycling classes that mimic pedaling as you would on a spin bike. The buoyancy of the water is easy on your joints, while the resistance created when you “pedal” provides a safe and low-impact workout.

 

Find a Fitness Buddy

People who exercise with a fitness buddy tend to be more motivated to exercise. As a result, they hold themselves accountable and get their workouts done. Think outside of the box when it comes to activities to do with a fitness buddy. Whether you decide to spend time at the gym or try a new yoga class, a friend can encourage you when you feel tired or tempted to skip your workout. Don’t worry if your friends don’t enjoy working out. There are several local groups such as walking clubs or cycling groups which plan exercise outings together. You can also check your local YMCA for group activities and group fitness programs.

 

Contact Flexogenix

Are you dealing with sore joints or severe joint pain? There is no need to miss out on exercise and the activities you enjoy. Contact the experts at Flexogenix™ for a free consultation. They can help you manage your joint pain and discuss non-invasive treatment options so you can lead an active and healthy lifestyle. Take charge of your life and make your joint health a priority.

Qualify for a

† While we are in network for most major insurance carriers we have some treatment programs that are not recognized or covered by many insurance carriers.