It’s estimated that by 2040, over 26% of adult Americans will be diagnosed with arthritis. The actual number of people affected by this horrible condition is sure to be higher as not all cases are diagnosed. If you are suffering from this disease or are at risk of developing it, you must take steps to strengthen your body. The most efficient way to do this is to combine a healthy diet, with specialized supplements and exercises that are easy on the joints.
The same plan will work not only for prevention of arthritis but also for managing joint pains caused by this or other conditions that affect this part of your body. Regular low-impact workouts will:
- Strengthen the tissues surrounding your joints.
- Promote bone strength.
- Improve your balance, thus reducing the risk of falls.
As the risk of arthritis increases with obesity, you should choose the types of low-impact workouts that can help you lose weight while protecting the joints.
#1 Water Exercises
Aqua-aerobics and swimming are both extremely good exercises that are easy on the joints and spine. They are often included in physical therapy because water buoyancy allows reducing the overall impact on the body. No matter the type of activity, exercising in the pool will be good for your general wellbeing.
Water-stretching, flexing, and aerobics are great for weight loss as well, so you can use these workouts to achieve your fitness goals.
#2 Yoga
Yoga helps increase stamina and flexibility. Both are good for the general health of your joints. This practice also helps with gradual strength building and can be used by patients, who cannot practice any type of weight lifting.
It’s a very good exercise type for seniors as it improves your sense of balance, which deteriorates with age. However, yoga isn’t particularly effective for weight loss.
#3 Pilates
The best thing about Pilates is that this type of workout is extremely flexible. It can be adjusted to your level and condition, so everyone can practice it. However, you will require the guidance of a professional trainer in order to determine which exercises are easy on the joints.
Practicing Pilates increases strength, stamina, and flexibility. It’s an effective weight loss workout for those who can’t perform more demanding exercises.
#4 Walking
Running and jogging aren’t an option when you have weak joints, but exercise walking (both outdoors and on a treadmill) are fine. This is the safest alternative to cardio available to arthritis patients.
These exercises are very useful for seniors at risk of heart disease. If your doctor allows, you might also get a few minutes of cardio on an elliptical.
Diet and Supplements for Joints
Regular workouts are essential for strengthening your joints and especially for arthritis pain management. However, they won’t be even half as effective without a proper diet.
When suffering from joint problems, you should aim to reduce inflammation, so start with excluding all processed and deep fried foods, as well as sugar. Eating more fiber and protein (fruits, vegetables, and legumes) will help, and omega 3-rich foods (fatty fish, nuts, sesame seeds) naturally help fight inflammation.
Taking specialized supplements that strengthen your bones and joint tissues will enhance the overall effects of your therapy. The best products for joint health are:
-
Coral Calcium with Vitamin D-3.
This product gives you a boost of easily digestible calcium and vitamin D, which our bodies need to process this mineral. It’s extremely difficult to get both these substances from food in sufficient amounts. -
Calcium & Magnesium.
This combination of minerals strengthens bones specifically and helps reduce the risk of osteoporosis. -
Glucosamine 500mg.
This supplement promotes the health and regeneration of joint tissues, so it literally improves the condition of your joints. -
Krill Oil.
Take this product to get a huge boost of omega 3 fatty acids and their anti-inflammatory power complemented by a potent antioxidant astaxanthin.
