10 Tips for Healthy Joints
When it comes to the pursuit of improving the health of our joints, we often think first of losing weight. Truth is, there are so many other simple things you can do every day to help keep your joints healthy.
- 91 million people report having severe joint pain
- 1 in every 4 adults (over 18) report chronic joint pain
- 70% of adults impacted by chronic pain are women
Here are 10 of our favorite tips to help you ease the discomfort.
1) Get Moving and Stay in Action
The more you move, the less stiffness you'll have. Not every activity needs to be a marathon. Take regular breaks from your desk and walk around. If you're reading, working, or watching TV, change positions often.
2) Lose Weight
Your size affects some of the strain on your hips, knees, and back. Even a little weight loss can help. Every pound you lose takes 4 pounds of pressure off the knees. Ask your doctor what's the best way for you to get started.
3) Start with Low Impact
Which exercise is ideal to start with? The best choices are activities that don't pound your joints, like walking, bicycling, swimming, and strength training.
4) Flex Some Muscle
Building strength in the muscles around your joints can provide better support. Even a little more strength makes a huge difference. Be sure to check with your doctor, physical therapist or certified trainer to show you what strength building exercises are best for you.
5) Extend Your Range
If stiffness is the issue with your joints, you’ll want to focus on and expand your range of motion. Your doctor or physical therapist can recommend exercises to help get your range of motion back on track.
6) Strengthen Your Core
Stronger abs and back muscles aren’t just ideal, they help your balance and decrease the likelihood that you might fall or get injured. Add core (abdominal, back, and hip) strengthening exercises like Pilates or yoga to help keep you healthy and active.
7) Target Your Posture
Stand and sit up straight to protect joints from your neck down to your knees. A simple walk or swim can help, too. The faster you go, the harder your muscles work to keep you upright.
8) Ease Your Load
Take care of your joints when you lift and carry. Hang bags on your arms instead of your hands. This allows bigger muscles and joints to support the weight instead of taxing smaller muscles like your hands.
9) Keep Your Bones Strong
Calcium and vitamin D can help. Dairy products are the best sources of calcium, but other options are green, leafy vegetables like broccoli and kale.
10) Look to Natural Supplements to Help Ease Discomfort
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Check out our supplements that may help bring relief to your achy joints.