6 exercises to protect your joints as you age

Age is a significant risk factor for hypertension, obesity, diabetes, Alzheimer’s, and arthritis or osteoarthritis. As we age, our joints also become stiffer and less flexible due to decreased lubricating fluid and thinning cartilage, leading to inflammation and joint pain. In such a situation, you may want to avoid exercise because no one would want to make it feel worse. However, physical exercises have been shown to support joint health by building and maintaining strength, enhancing flexibility, and reducing stiffness. You may practise these exercises for joints to improve flexibility and reduce pain.

Exercises for joints

Here are 6 exercises you may perform to improve your joint health and fitness:

1. Aerobic exercise

Aerobic exercises such as walking, cycling, and swimming are excellent for overall joint health. These exercises help increase blood flow to the joints, strengthen surrounding muscles, and help maintain a healthy weight, which reduces stress on the joints.

• Walking: Brisk walking for 30 minutes a day can improve joint flexibility and reduce stiffness.
• Cycling: This is a low-impact exercise that can help strengthen the leg muscles and support the knees and hips.
• Swimming: Swimming provides a full-body workout without putting pressure on the joints.

2. Stretching exercises

Stretching exercises are essential for maintaining flexibility, reducing stiffness, and improving the range of motion in joints. Follow these 5 stretching exercises to keep your joints moving:

• Quadriceps stretch: Stand on one leg, pull the other leg behind, and hold the ankle.
• Hamstring stretch: Sit on the floor with one leg straight and reach for the toes.
• Calf stretch: Stand with one leg forward, knee bent, and the other leg straight back, heel on the floor.
• Hip flexor stretch: Kneel on one knee, the other leg in front, and lean forward.
• Shoulder stretch: Hold one arm across the body with the other arm and gently pull.

Also read: 5 easy knee exercises you can do in bed with a pillow

3. Resistance training

Resistance training helps strengthen muscles around the joints, providing better support and stability. Perform these 5 resistance exercises for joint pain and stiffness:

• Leg press: It helps strengthen the quadriceps, hamstrings, and glutes.
• Lateral band walks: Using resistance bands around the thighs helps to strengthen hip abductors.
• Bicep curls: It can strengthen the muscles around the elbow joint.
• Tricep extensions: It strengthen the muscles around the elbow and shoulder joints.
• Chest press: It can help strengthen the muscles around the shoulder joint.

4. Balancing exercises

Balancing exercises strengthen the muscles and improve stability, reducing the risk of falls and injuries that can strain joints. Here are 5 balancing exercises for stiff and painful joints:

• Single-leg stand: Stand on one leg for 30 seconds, then switch to the other leg.
• Hip abduction: Stand straight and lift one leg out to the side, hold briefly, then lower.
• High lunges: Step one leg forward into a lunge position, then return to standing.
• Back leg raise: Stand on one leg and lift the other leg straight back.
• Sidestepping: Use a resistance band around the ankles and sidestep against the resistance.

Also read: 7 ways to keep joints healthy, strong and lubricated

5. Strength training

Strength training exercises improve muscle strength and joint function and help maintain bone strength. This can reduce the risk of osteoarthritis or rheumatoid arthritis as you age. Follow these 5 exercises to decrease pain and improve joint motion:

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• Half squat: Stand with feet shoulder-width apart, squat halfway down, and return to standing.
• Side leg raise: Stand straight, lift one leg out to the side, then lower.
• Step ups: Step one foot onto a stair or box, then bring the other foot up, then back down.
• Calf raises: Stand on tiptoes, then lower heels back down.
• Standing hamstring curls: Stand straight and lift one heel towards your buttocks, then lower.

6. Yoga, Pilates, and Tai Chi

Beyond these exercises, you may also add these 3 types of workouts to your routine to improve your joint health:

• Yoga: It helps improve flexibility, strength, and balance, promoting joint health through various poses and stretches.
• Pilates: It focuses on core strength, flexibility, and overall body alignment, supporting joint health indirectly.
• Tai Chi: Gentle movements that are a part of Tai Chi improve balance, flexibility, and muscle strength. It also helps reduce stress on joints.

Perform these exercises regularly to keep your joints in motion, reducing the risk of joint pain and other problems.

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