The bones in our body play a major role in our day to day life. Each and every movement we do may not always be strong. Sometimes we feel we are tried and that our joints start aching and we intended to start getting used to the pain and even get fed up and don’t take much care of it. Below are 8 tips to help boost your fitness.
Stay in Action
The more you move, the less stiffness you’ll have. Whether you’re reading, working, or watching TV, change positions often. Take breaks from your desk or your chair and get active.
- Safety First
Suit up when you do things like in-line skating or play contact sports.
- Stretches Before Exercise -Start with know activities
Try to stretch daily or at least three times a week. But don’t do it when your muscles are cold. Do a light warm-up first, like walking for 10 minutes, to loosen up the joints, ligaments, and tendons around them. The best choices are activities that don’t pound your joints, like walking, bicycling, swimming, and strength training.
- Stiffness-Know Your Limits
Are your joints too stiff a? The normal amount of a joint can move in certain directions. Your doctor or physical therapist can recommend exercises to get yours where it should be. It’s normal to have some muscle aches after you exercise. But if you hurt for more than 48 hours, you may have overdone it. Don’t push so hard next time. Working through the pain can lead to an injury or damage.
- Strengthening Food-Keep Your Bones Strong
A fish dish could help. Fatty cold-water types like salmon and mackerel are good sources of omega-3 fatty acids, which help keep joints healthy. Don’t like fish? Try fish oil capsules instead. 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. If you don’t get enough calcium from food, ask your doctor about supplements.
- Your Posture-Ease Your Load
Stand and sit up straight to protect joints from your neck down to your knees. A walk can improve your posture, too. Take care of your joints when you lift and carry. Hang bags on your arms instead of your hands. That lets your bigger muscles and joints support the weight.
- Chill Your Pain
Ice is a natural pain reliever. It numbs the ache and eases swelling. If you have a sore joint, apply a cold pack or ice wrapped in a towel. Leave it on for up to 20 minutes at a time. You can also try a bag of frozen vegetables wrapped in a towel. Never put ice right on your skin.
- Supplements? Ask First
Stores are filled with products that promise to relieve joint pain. Talk to your doctor if you want to give supplements a try. They can help you decide what’s safe and what might affect your medicines or health conditions.
