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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Exercise
Our joints, which connect bones and enable movement, can become compromised due to factors like ageing, injury, or chronic conditions like arthritis. However, regular exercise can play a significant role in preserving joint health and preventing issues such as stiffness and pain.
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Activities like swimming, cycling, and brisk walking provide cardiovascular benefits without putting excessive stress on the joints. These exercises help maintain joint mobility and reduce the risk of joint-related injuries.
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Tai Chi is a low-impact martial art that promotes balance, flexibility, and joint stability. Its slow, flowing movements are particularly beneficial for joint health, especially in older adults.
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Yoga emphasizes gentle stretching, flexibility, and balance. Many yoga poses can improve joint mobility and reduce muscle tension, making it an excellent choice for joint health.
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Pilates focuses on strengthening the core and improving overall flexibility. It can help stabilize and support the joints, particularly in the spine and pelvis.
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Building muscle strength can protect joints by reducing the load they bear. Exercises like squats, lunges, and resistance band workouts can help strengthen the muscles around the joints.
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Gentle range-of-motion exercises, such as wrist circles, ankle rolls, and shoulder shrugs, can help maintain joint flexibility and prevent stiffness.
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Activities that challenge balance, like standing on one leg or using a balance board, can improve joint stability and reduce the risk of falls, particularly in older adults.
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Foam rolling can release muscle tension and fascial restrictions, which can indirectly benefit joint health by improving flexibility and reducing muscle imbalances.
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Isometric exercises involve contracting muscles without joint movement. These exercises can help improve joint stability and strengthen the surrounding muscles.
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Regular stretching, both static and dynamic, can help maintain joint flexibility. Focus on stretching all major muscle groups to support joint health.
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Preserving healthy joints is essential for maintaining an active and pain-free lifestyle. Incorporating a variety of exercises into your routine can help protect and strengthen your joints.
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