You Must Keep Your Joints Healthy As You Age, Here's How

Ageing affects the health of our joints due to several factors such as the natural wear and tear of cartilage, decreased production of synovial fluid (which lubricates joints), and the weakening of muscles and ligaments that support the joints. This can lead to conditions like osteoarthritis, stiffness, and reduced mobility. Certain tips can help protect our joint health as we age by promoting joint flexibility, strength, and reducing inflammation. Read on as we share a list of tips you can incorporate into your routine to keep your joints healthy as you age.

Here are 10 tips to help maintain joint health as you age:

1. Maintain a healthy weight

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Excess weight puts additional stress on weight-bearing joints, such as the knees and hips, increasing the risk of joint damage and osteoarthritis. You can achieve this by following a balanced diet and incorporating regular physical activity into your routine.

2. Stay active 

Regular exercise strengthens the muscles around the joints, maintains flexibility, and reduces joint stiffness. Engage in low-impact exercises like swimming, cycling, or walking for at least 30 minutes a day. You can also include strength training exercises twice a week to build muscle strength around the joints.

3. Perform joint-friendly activities

Low-impact activities reduce the risk of joint injury and strain while still providing the benefits of physical exercise. Choose activities like yoga, Pilates, or tai chi that promote flexibility, balance, and joint stability. Avoid high-impact activities that may cause joint stress, such as running on hard surfaces.

4. Stretch regularly

Stretching helps maintain flexibility and range of motion in the joints, reducing the risk of stiffness and injury. Incorporate a daily stretching routine, focusing on major muscle groups and joints. Hold each stretch for 20-30 seconds without bouncing, and perform stretches gently to avoid injury.

5. Maintain good posture

Good posture reduces unnecessary stress on the joints, particularly the spine, hips, and knees. Practice good sitting and standing posture by keeping your back straight and shoulders relaxed. Use ergonomic furniture and equipment to support proper alignment at work and home.

6. Stay hydrated

Adequate hydration helps maintain the lubrication and cushioning of the joints, reducing friction and wear. Drink at least 8 glasses of water daily, or more if you are active or in a hot climate. You can also include hydrating foods such as fruits and vegetables in your diet.

7. Eat a joint-healthy diet

A diet rich in anti-inflammatory foods and nutrients supports joint health and reduces inflammation. Consume omega-3-rich foods like fatty fish, flaxseeds, and walnuts. Include plenty of fruits, vegetables, and whole grains, and limit processed foods and sugar.

8. Take supplements if necessary

Certain supplements may support joint health and reduce symptoms of arthritis. Consult with a healthcare provider before starting any supplements to ensure they are appropriate for you. Follow the recommended dosages and take supplements consistently for the best results.

By following these tips consistently, you can help maintain your joint health and mobility as you age, reducing the risk of joint problems and enhancing your overall quality of life.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV does not claim responsibility for this information.