Look After Your Joints and Make the World Your Gym

Fiona
Fiona
Aug 23, 2017 · 4 min read

Modern life can often be a whirlwind of things to do, and fitting in exercise can be a tall order. But did you know that there’s plenty of opportunity to ensure you’re looking after your joints and keeping your muscles flexible?

At Fiona Passey, many of our clients come to us for help with joint pain, such as in the back, the knees and the wrists. One of the key pieces of advice we give is that building up the muscles around your joints can act as a shock absorber, take the pressure off joints and make them less painful. For example, if you have problems with your knees, building up the quadriceps can improve symptoms.

We’re often met with the response that there’s not enough hours in the day to exercise, or that the gym is too expensive — but there are many ways that you can make the world your gym and keep your joints in top form, for free.

So, what are they?

1. Stretch in the morning

Instead of hitting the snooze button, use that extra five minutes to stretch. Stretching is a great way to help the body recover from musculoskeletal pain and helps prevent the occurrence of further problems. It can also make you feel energised for the day ahead and help ease away any tension in your muscles.

For further information on the kids of stretches you might find beneficial, NHS Choices has some great suggestions.*

2. Reverse the effects of sitting

Poor posture can result in tight and painful muscles which can wreak all kinds of havoc. If your job involves a lot of sitting down, your risk of disc problems increases. Making sure you get up and go for a short walk every hour or so can help, as can going for a walk in the fresh air at lunchtime. Studies indicate that those who spend too much time sitting down could be risking their health, so alternate between sitting and standing where possible.

3. Bend regularly

Bending regularly can help give your spine a drink by moving fluid around the discs in your back. Taking just five minutes of your day to bend forwards can help prevent a stooped back and keep your joints supple.

4. Make the park your playground

The gym isn’t the only thing that can help you look after your body — the outside world can offer ample opportunities to get physical. If you find yourself with a spare half an hour, your local park may be a good place to workout. Benches can be great for tricep dips, monkey bars work well to build better upper body strength and big open spaces are often perfect for running.

5. Walk while you talk

Whether you’re on a five minute call or a one hour talkathon, going for a walk while you talk is the perfect way to combine two activities to your advantage. You’ll often be surprised how much distance you can cover without even thinking about it.

6. Ditch the car

We’re not suggesting that you start walking 20 miles a day, but next time you reach for your car keys, take a minute to think whether your destination is walkable. Even short bursts of activity can help improve your muscle tone which in turn protects your joints. Not only that, it’s better for your overall cardiovascular health too.

7. Reach for a basket

Carrying a basket rather than using a trolley can force you to walk upright rather than slouch over, while giving your arms a good workout. You’ll probably also find that the heavier your basket gets, the faster you walk! Putting down your basket when you’re looking for things and squatting to pick it back up can engage the muscles in your back and legs, making you stronger and fitter.

8. Forgo the ad break

Many of us will idly watch the advertising breaks while watching television, or fast-forward through them. The ad break offers a fantastic opportunity to do a short burst of exercise, whether it’s a plank to increase your core stability or a few sit ups to improve the strength of your abs.

9. Give yourself a shock

Making yourself aware of how much exercise you’re getting on a daily basis can be the perfect thing to get you motivated. Invest in a pedometer and make a note of how many steps you take. The NHS says that most people take around 3,000 steps a day — 7,000 short of the 10,000 a day target.

10. Dance, anywhere and everywhere!

We’re not just referring to going to dance classes — putting on some of your favourite tunes and dancing round your living room can be a fantastic way to exercise. What’s more, being in the comfort of your own home without the audience you’d get at the gym means you’re more likely to let go and go for it!

So, if you struggle to find enough hours in the day, and find yourself avoiding the gym, bear in mind that exercise and keeping your joints healthy doesn’t have to be a chore. By making a few small tweaks to your daily life you can make a whole world of difference without it costing a penny.

For further advice on keeping your joints healthy, or to book an appointment with one of our expert osteopaths, call us our Halesowen Osteopathic Practice today on 0121 585 8555, or our Wombourne Practice on 01902 894 894.

*http://www.nhs.uk/Livewell/fitness/Pages/Wake-up-workout-morning-exercise-routine.aspx

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Fiona
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