How to maintain healthy joints: experts share 5 simple tips | Top Vip News

Physical aptitude

By Adriana Diaz

Don’t disintegrate.

Healthy joints allow you to play sports, exercise, and keep up with daily tasks. Unfortunately, about 1 in 5 American adults A doctor has diagnosed you with arthritis, which is inflammation of one or more joints.

To help avoid pain and limitations in movement and flexibility, experts shared with tthe Guardian Five simple tips to keep joints healthy as we age.

Develop strength throughout the body.

Liam Goode, a London-based physiotherapist, recommends completing a variety of full-body strength training exercises, such as Pilates and yoga, to engage all muscles and joints rather than overworking some.

“Find your starting point with the goal of developing regular movement of your joints in the fullest range of motion possible, such as squatting to get your butt as close to the ground as possible,” Goode told The Guardian.

“Ultimately, if the cartilage surrounding our joints doesn’t move enough, it won’t receive enough blood flow and will dry out and crack,” she continued while touting the benefits of a yoga flow routine for people in their 20s.

Move every 20 to 30 minutes.

“Ideally, during working hours, especially if you are sitting for most of the day, you should try to move away from your workplace every 20 to 30 minutes,” osteopath John Mallinder told The Guardian.

He advises stepping away from your desk even if it’s just to walk, make a coffee, or chat with your colleagues.

“By breaking our routine we can become aware of our posture when we sit down again and avoid the negative impact of remaining in the same position for a long time,” he noted.

“Exercise snacks” (about one to two minutes of physical activity) can make a difference in your health.

Strengthen your shoulders

“The shoulder is inherently the most unstable joint in the body and relies heavily on muscle structure to provide support and stability,” explained Anju Jaggi, clinical director of therapies at the Royal National Orthopedic Hospital.

Exercising your arms frequently will help strengthen your shoulder joints, as will focusing on grip strength.

“If you work on your grip, you’ll have a ripple effect that will help your shoulder,” Jaggi said.

Clenching your hand into a tight fist and then opening your fingers as wide as possible 10 to 15 times a day is a simple and effective move to improve your grip.

Wear appropriate footwear

Some experts insist that everyone should wear solid, wide-soled sneakers for every occasion.

“The optimal shoe is the structured one with laces; “If you have flat feet you need arch support for stability and with high arch feet you need a more neutral running shoe,” Nick Cullen, an orthopedic foot and ankle surgeon, told The Guardian.

For heel-loving fashionistas, Cullen recommends opting for a shorter heel or wedge to help distribute the pressure placed on the balls of your feet.

Slouch if necessary

“Because every body is different, there is no true neutrality when it comes to posture,” said Aoife O’Meara, musculoskeletal physiotherapist.

O’Meara explained that sitting upright all day makes your back and core muscles work overtime, which can eventually become painful.

To avoid discomfort, everyone should change their position every 30 or 40 minutes when sitting.

“It is safe to slouch, as there is no evidence that it causes harm when moved regularly,” O’Meara said.