Painful joints can bring life to a halt, making even simple tasks a struggle. To keep your joints healthy and supple, integrate certain activities into your routine. Learn from Dr Arun Arora about the exercises and activities that can help boost your joint health and keep you going strong.
Range-Of-Motion Exercises
These gentle movements, including wrist and ankle rotations, arm circles, and shoulder and knee stretches, can help improve flexibility and reduce joint stiffness. Dr Arun Arora Incorporate range-of-motion exercises into your daily routine, whether on waking up or when taking work breaks.
Walking
Walking is a low-impact, joint-friendly activity that promotes cardiovascular fitness while supporting joint strength and flexibility. It’s a simple way to stay active and maintain mobility. Aim for 30-minute sessions at least five days a week, adjusting the pace and duration according to your comfort.
Swimming And Water Aerobics
The buoyancy of water provides a supportive environment for exercising, alleviating stress on the joints and decreasing pain. Swimming and water-based exercises make for smart options for those with joint pain or arthritis, as the water’s resistance helps strengthen muscles without straining the joints.
Cycling
Cycling, whether outdoors or on a stationary bike, is another low-impact activity that benefits your joints. Pedaling engages the muscles surrounding your hips, knees, and ankles, promoting joint stability and muscle strength. Start with short sessions and gradually increase your cycling duration as your endurance improves.
Tai Chi
This ancient Chinese practice can do wonders for joint health, combining slow, fluid movements with deep breathing for a whole-body workout. Tai chi can improve balance and flexibility while reducing stiffness and inflammation. It’s a low-impact exercise suitable for people of all ages and fitness levels.
Pilates And Yoga
Both Pilates and yoga incorporate stretching, strengthening, and balance exercises that benefit joint health. Focusing on proper alignment, controlled movements, and deep breathwork, these practices can help improve flexibility and joint stability.
Strength Training
Strengthening the muscles around your joints can protect them from wear and tear. Dr Arun Arora Aim for two to three sessions per week, focusing on body-weight exercises, resistance bands, or light weights. Prioritize proper form to avoid injury and ensure joint safety.
