Your joints act as the connection points between your bones, facilitating movement and absorbing impact. They are supported by cartilage, ligaments, tendons, and muscles, all of which work together to ensure smooth and pain-free motion. Feeling stiffness in your joints and struggling with mobility are signs that your joint health is deteriorating.
Over time, factors such as age, inactivity, or injury can wear down this system, making proper joint care vital, says Dr Akhilesh Yadav, Associate Director - Orthopaedics & Joint Replacement at Max Hospital, Vaishali. “Poor joint health is often caused by a combination of inactivity, excess weight, improper posture, and repetitive stress. Practicing low-impact exercises and maintaining an active lifestyle are key to protecting your joints and preventing long-term damage,” he explains.
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Dr Yadav shares 10 exercises to help you maintain joint health and prevent injuries:
Swimming: Swimming is an excellent low-impact exercise that improves cardiovascular health while providing a full-body workout. The lightness of water reduces stress on the joints, making it ideal for those with arthritis or joint pain.
Cycling: You may either use a stationary bike (considering the wi tee season) or go outdoors, cycling strengthens the muscles around the knees and hips without putting excessive pressure on the joints. It also improves cardiovascular fitness and leg strength.
Walking: Walking is a simple, yet effective exercise for joint health. It helps lubricate the joints, strengthens muscles, and improve mobility. Aim for at least 30 minutes of brisk walking most days of the week.
Also read | Best exercises for arthritis: Try these low-impact joint-friendly workouts for quick relief
Yoga: Yoga improves flexibility, balance, and strength, which are all vital for joint health. Poses like the warrior and triangle stretch the muscles around the joints, increasing blood flow and reducing stiffness.
Pilates: Pilates focuses on core strength, flexibility, and alignment. It helps stabilise the joints, improve posture, and reduce the risk of injuries. Exercises like leg circles and the hundred are particularly beneficial for joint health.
Strength training: Strength training builds muscle mass, which supports and protects the joints. Focus on low-weight, high-repetition exercises such as leg presses, bicep curls, and squats. Always use proper form to avoid injury.
Tai chi: This ancient Chinese martial art involves slow, deliberate movements and deep breathing. Tai chi improves balance, flexibility, and muscle strength, which are essential for maintaining joint health and preventing falls.
Stretching: Regular stretching keeps the muscles and tendons around the joints flexible, reducing the risk of injuries. Incorporate a daily stretching routine that targets major joints such as the shoulders, hips, and knees.
Water aerobics: Similar to swimming, water aerobics offer a low-impact workout that minimizes stress on the joints. The resistance of the water helps strengthen muscles and improve cardiovascular health without the risk of injury.
Elliptical training: Using an elliptical machine provides a cardiovascular workout that mimics running but with less impact on the joints. It’s particularly beneficial for individuals with knee or hip pain.
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Tips for exercising safely:
Warm-up and cool down: Always start with a warm-up to increase blood flow to the muscles and end with a cool-down to reduce stiffness.
Use proper gear: Make sure you have the right shoes and equipment to avoid unnecessary strain on your joints.
Listen to your body: Avoid pushing through pain. If you experience joint pain during or after exercise, consult with a healthcare professional.
Stay hydrated: Drink plenty of water before, during, and after your workout to keep your joints lubricated.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.
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