Keep your joints moving and your body strong
Stop for a second and consider just how amazing it is that you can bend, stretch, twist, walk, and dance! And it’s all thanks to your bones and joints.
As you age, it becomes more important than ever to keep your joints supple. Staying strong and flexible will help to prevent falls, minimise fractures and ensure you are healthy and independent for as long as possible.
What does flexibility really mean?
Quick test – can you bend over and touch your toes? If it’s a struggle, it’s time to get a little more agile. Flexibility is the ability to move your body freely and comfortably. It could be the aforementioned touching your toes or simply stretching to grab something from a high shelf. For others, it’s as simple as being able to move easily up and down off the floor when you play with your children.
Flexible joints mean that your muscles and tendons can stretch without strain. Unfortunately, as we get older, the cartilage (soft tissue) that cushions our joints starts to break down. But, with regular movement, you can keep this cartilage in good condition.
The win: a lower risk of injury and stiffness.
Stay flexible and active
With fitness, it doesn’t come simpler than walking which is low-impact, easy, and free. Swimming, cycling, and dancing are also great activities that will help keep your joints lubricated without being too high-impact and stressful. If you only ever do one type of exercise, try mixing it up to work different muscles and prevent injuries.
Besides low-intensity cardio, you also need strength or resistance training. Using hand, leg weights or resistance bands can make bones stronger. Plus, you don’t even need a gym! Bodyweight exercises like squats, wall push-ups, and bridges work perfectly.
To round off your physical routine, don’t forget to stretch. Stretching keeps your bones and joints flexible, improves your range of motion, and helps prevent stiffness or injury. A few minutes of daily stretching can make a big difference in keeping your body strong, balanced, and pain-free.
Healthy foods = healthy bones and joints. Think calcium and vitamins D and K. Include plenty of calcium-rich foods in your diet like dairy, green leafy vegetables, almonds, and sardines with the bones in. But calcium doesn’t work alone – your body needs Vitamin D to absorb it properly. A little daily sunshine can help, or you can top up with fatty fish, eggs, or a supplement if needed. Also, magnesium and Vitamin K, which you can find in foods like nuts, seeds, wholegrains, and leafy greens.
A note on your weight. For many people, carrying extra weight can add pressure on the knees, hips, and lower back. Losing just a few kilograms (if you are overweight) could make a significant difference for your flexibility. While you are focusing on a healthier diet, make sure you’re drinking enough water. Water helps keep your cartilage soft and flexible. When you’re dehydrated, your joints can feel stiff and achy.
Disclaimer
This article is for informational purposes only. Always check with your doctor or medical practitioner about any health concerns, before embarking on any fitness or nutrition programme, or using any medication.