Why 10 minutes a day can prevent joint pain

By: Dr. Victor Marchione | Arthritis | Friday, December 19, 2014 – 5:01 a.m.


arthritis, joint pain

Our joints are an important part of life. They allow us to walk and run, maintain and throwing objects, and enjoy all our favorite activities. But when they start to hurt, they can take the joy of life.

You can start with the knees, cracking, stiffness, simply get up from your seat can be a struggle. Or maybe it is in your hands, and only holding a book to read becomes difficult. You may think this is a normal part of aging, but it does not have to be.

Joint pain and even osteoarthritis can be avoided -. And only takes a few steps to keep you and your joints, going strong

take 10 minutes a day

No matter your age, if you are concerned about the development of joint pain or osteoarthritis, you can still help prevent with a fast time of 10 minutes a day.

Research published in the journal Arthritis Research and Therapy followed a group of women over three years. These women were 70 years of age or older and free of arthritis when the study began. Every week the women completed up to 75 minutes of exercise -. About 10 minutes a day

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The researchers found this amount of exercise reduce the risk of pain joint women by 28 percent. Some of the women completed more weekly exercise in which researchers concluded that two and a half hours of exercise a week can reduce the risk of joint pain by 50 percent.

By staying active, it is to keep the joints lubricated, which keeps them moving with ease. Ideally, the researchers suggest 30 minutes a day for optimal joint health.

Although age can take a toll on your bones and cartilage, making it more fragile and weak become, exercise keeps you strong. As long as you have clearance from your doctor, start exercising a regular habit. The Mayo Clinic encourages range of motion exercises type – roll your shoulders, raise your arms above your head – as well as strength training with light weights. Aerobic exercise, such as walking, along with yoga and tai chi exercises are also effective for the elderly.

Keep your weight under control

The Arthritis Society reports that for every pound you gain is adding an additional six pounds of stress on your joints. Therefore, if you are a bit on the heavier side, you are already creating problems for your joints.

Being overweight increases the risk of developing arthritis and require some type of joint replacement surgery. The Coalition Against Obesity estimates that 27 million Americans are diagnosed with arthritis due to obesity, so weight loss a priority to protect your joints. Losing just 11 pounds if you are overweight can reduce your risk of developing arthritis in the knees by 50 percent, experts say.

If you are in the overweight range and find it difficult or painful to exercise, start in a pool so there is less stress on the joints. Swim a few laps or an aerobics class in freshwater get you moving. Diet also plays a very important role in weight loss, so you need to consider what you are eating and consider the help of a dietitian or naturopath.

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See how to move

may shopping, sit at a desk or standing for long periods of time, not even paying attention to how you are doing these tasks. But his posture and the way it moves throughout your day are certainly two sides to keep your eye on whether to keep the joints without pain.

Whenever carrying or lifting an object, make sure that the load is near his waist, which is its center of gravity. Raise your knees and avoid straining your back.

When sitting at a desk, keep your elbows and knees comfortably at an angle of 90 degrees and make sure that the chair supports your back. Also, keep your shoulders back and relaxed so you do not strain your neck.

For more physical activity, avoid excessive repetition. The more the same movement using the same joints, the faster it can perform is completed. Another important thing is to always remember to stretch, even if you have not exercised. Stretching can increase mobility, flexibility and prevent stiffness. A lubricated joint works much more efficiently than a rigid!

If avoid joint pain and arthritis is on your list for a long and healthy life, these tips will go a long way for you and your joints moving well.


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