Joint and Bone Health
As you age, you may find that your joints don't quite work like they used to when you were young. And even those at a young age experience joint problems, whether from improper training technique, overuse, falls or even sudden directional changes. In fact, in the USA alone, an estimated 50 million adults have less than optimal joint health. Tennis players tend to have elbow joint issues, while weightlifters commonly experience poor shoulder joint health. But no matter your age or fitness level, there are ways you can protect your joints so that you can have both comfortable and effective workouts.
Take a joint supplement
Before you hop on that treadmill or head on over to the gym, be sure to take a joint supplement like Naturade FlexAid Ultra Joint Formula. This is an easy way to promote joint comfort during workouts and even boost flexibility and mobility and support a healthy inflammation response.
Start off slow
Never jump into a workout at a super high intensity level. Doing too much too soon can make your body more prone to poor joint health. It's not just your lungs and heart that need time to gradually get used to the workout - your joints do as well. If you're planning on getting in an intense workout, start off slow and let your body warm up to give your muscles, circulatory system, ligaments and cartilage time to adapt.
Switch it up
You may have the same routine every day, seven days a week: come home from work, run on the treadmill for 30 minutes and then lift weights for 15 minutes. While this is an effective workout, switching up your workout regimen can protect your body from less than optimal joint health. The same exercises work the exact same muscles and joints, wearing them down day after day. Overusing the same parts of the body can also lead to unnecessary injury. Try different cardio workouts, whether that's biking, dancing, boxing or hopping on the elliptical, to prevent poor health.
Remember to rest
Resting is just as important as exercising. This gives your joints and muscles a chance to recover and be ready for your next workout. If you're pushing yourself too hard and not giving your body the chance to rest, an overuse of joints may lead to injury or less than optimal joint health.
Wear the right shoes
What type of exercise are you doing? Is it basketball? Running? Boxing? Whatever your preferences are, there is a shoe for each type of workout. Athletic shoes are specifically designed for specific purposes. Running shoes will provide you with motion control and proper cushioning, while basketball shoes may give you more ankle support. Visit your local shoe store, where they can size you and help you pick out the right shoes that meet your exercise needs.
Maintain proper posture
Whether you're on a bike or going for a run through your neighborhood, it's important to maintain proper technique. By not having great posture or not using certain equipment in the right way, you could potentially be putting unnecessary strain on your body. Pay attention to your body when you're exercising to make sure you're exercising properly.
As we get older, exercise becomes a little tougher on our joints. Suddenly rigorous activities like running start to wear down the knees, hips and ankles. But if you're experiencing joint issues during exercise, the solution isn't to stop physical activity. In fact, not staying active can actually be worse for your joints. Limiting your movements can weaken muscles, affect your posture and even damage joints further. The good news is, there are ways of exercising that will keep you active and can help you maintain comfortable and healthy joints. It's all about knowing your limitations and taking part in physical activity that is easy on the joints. Here are a few workouts you can add to your exercise regiment that won't leave your joints in poor health:
If you love running but your joints simply can't stand the impact that comes from running on a city street, try the elliptical instead. This machine allows you to get a great cardio workout while still being gentle on the joints. You don't lift up your feet as you would on a treadmill, making it easier on the knees, back and hips.
Hop in the pool to swim a few laps. Not only is this a great cardiovascular workout, but it's super easy on the joints. Swimming works your whole body all at once, improving muscle strength, cardiovascular conditioning, endurance, flexibility and posture all at the same time. While you're in the water, you are non-weight bearing, putting almost no pressure on your joints.
Ease your stress by taking part in yoga. These breathing and stretching exercises work wonders for your body and joints. Yoga improves mood, boosts the immune system, promotes better sleep and reduces stress. Even NFL football players Tom Brady, Tony Romo and LaDainian Tomlinson turn to yoga to help them with conditioning and range of motion.
If you're lucky enough to live in an area with great hiking, you have an exercise opportunity right in your backyard. Not only does this enable you to breathe nature's fresh air, it works to tone the legs while keeping the impact at a minimum.
When you think exercise, golf probably isn't one of the first things you think of. However, this sport actually provides a bevy of ways to keep moving. According to Greatist.com, golfers take an average of 10,000 steps, or about five miles, in a typical round. All that walking can really add up and it's gentle on the joints.
It's a known fact that as we age, natural wear and tear on our joints cause cause our bodies to change and not feel like they used to. In order to care for our joints properly, it's important to understand how they change over time and what we can do to promote proper joint health.
Joints are the areas where bones come together. They are cushioned by the surrounding cartilage, synovial membranes and fluid so that the bones don't directly come in contact with each another. Over time, normal amounts of physical activity cause joint motion to become more restricted because of changes in ligaments and tendons. Fluid in the joints may decrease, causing cartilage to rub together and begin to gradually erode. Ligaments also tend to shorten and lose some of their flexibility, which is what often makes joints feel stiff. This is most common in joints like shoulders, knees and hips. Ankles, however, typically change very little with age.
Loss of muscle mass is also a common occurrence. Everyone naturally loses some muscle as they age, and if you don't keep up with maintaining your muscle, your joints begin to absorb more of the pounding from daily life and exercise – which can contribute to further damage.
How to promote joint health as you age
Contrary to popular belief, these age-related changes in your joints are often caused by lack of exercise. By consistently moving the joint, the fluid is kept moving. Being inactive causes the cartilage to stiffen and shrink, promoting poor joint mobility. Lack of exercise can also often lead to an unhealthy weight. Excess weight gives more for the joints to carry, which causes more damage in the long run. Knees have to work the hardest to support your body weight, causing the cartilage to quickly thin. Swimming is a great form of exercise that is easy on the joints. You could also consider other low-impact aerobic exercises like biking or walking. Be careful not to overwork one area, because that may decrease joint comfort. Try to switch up your routine every once in awhile.
Help your joints stay healthy as they age with Naturade FlexAid Joint Formula. This joint supplement promotes joint comfort, flexibility and mobility. Many of us could benefit from adding this supplement to our daily routine to support an active lifestyle. This formula contains Univestin, a natural blend of two traditional plants that have antioxidant effects on the body by helping to neutralize free radicals.
Omega-3 fatty acids, found in fish like salmon, tuna and halibut as well as nuts, plants and oils, play a crucial role in keeping the body healthy. Many may turn to fish oil to promote a healthy weight and a strong heart, but studies are showing that this fatty acid aids in decreasing joint pain.
According to research from the University of Maryland Medical Center, omega-3 fatty acids reduce stiffness in the joints by diminishing inflammation. New Zealand green lipped mussel - a source of omega-3 fatty acids - has been reported to reduce joint stiffness and pain, increase grip strength and improve walking pace in people with poor joint health.
In a recent study by the University of Pittsburgh Medical Center, 250 people with poor joint health were given doses of fish oil. Those in the study reported significant improvement in overall joint pain.
However, promoting healthy joints isn't all that these fatty acids can do. They have been shown to lower cholesterol, foster healthy blood pressure, keep a healthy heart and may even ward off depression. With natural wear and tear on joints, it's essential that you get the proper amount of omega-3 fatty acids in your diet. Here are some of the best ways to fill up on omega-3s:
If you struggle to get enough omega-3's in your diet, one of the easiest ways to up your intake is by taking a joint supplement like Naturade FlexAid Joint Formula. It contains 400 mg of omega-3 fish oil to support heart health and help to promote a proper inflammatory response. With an all-natural blend of two traditional plants with antioxidant properties, you may see reduced stiffness and improved mobility within as little as five days.
Fish is another great source of omega-3s and both EPA and DHA – two main types of omega-3s that should be included in your diet. Here are some popular seafood options and their total content of fatty acids:
- Salmon: 1,200 – 2,400 mg
- Bluefin tuna: 1,700 mg
- Crab: 200 – 500 mg
- Trout: 1,000 – 1,100 mg
- Lobster: 200 mg
- Cod: 200 mg
- Shrimp: 100 mg
Kidney, pinto and mungo beans are packed with omega-3s. Load your taco or burrito up with these, add them to a salad, into an omelet or make a bean dip!
While we know that Popeye loved this stuff, you may not be as enthusiastic about eating it – and that's okay! Luckily for you, there are some sneaky ways to get some spinach into your diet. Add a handful of the stuff to any fruit smoothie – the neutral flavors of the spinach will be overtaken by the dynamic and sweet flavors of the fruit. Replace half of your salad with spinach by mixing it in with the lettuce. Spinach also goes great on top of pizza – add some leaves to the sauce for some extra nutrition.
The king of low-carb vegetables, this superfood not only contains a healthy amount of omega-3s, but it is packed with calcium, vitamin C, folates, iron, fiber and potassium. If you're not a fan of eating it plain, this stuff is easy to incorporate into stir-fry, salads, omelets and more.
One of the most popular ways to shed the pounds and achieve your goal weight is to jump on the treadmill and start running. Running has endless health benefits including torching calories, boosting your cardiovascular system and toning your body. But if you're an avid runner, you may be aware of the fact that your joints can take a beating after a while. Due to the impact of running, your joints, knees, ankles and hips may start to feel uncomfortable. Here are a few ways to protect your joints on the treadmill so you can continue to keep your body healthy:
Run on a proper treadmill
If you're running on an outdated treadmill, it may not have the proper cushioning your joints need to stay healthy. Look into a more modern treadmill that cushions your joints with each powerful stride.
Have the right shoes
Just like having the right treadmill, running with the right shoes can also have a large impact on how your joints feel during your workout. If you're exercising with a pair of shoes you have had for years, chances are, they're not giving you the support and cushion you need to protect your joints. According to The Center for Podiatric Care and Sports Medicine, you should be replacing your running shoes about every 300 to 500 miles. When you get a new pair, mark your calendar and keep a close eye on your mileage. When you replace shoes, however, largely depends on things like weight and fitness level. If you're running everyday, you're likely going to have to replace them sooner rather than later.
Look for a shoe that is going to give you proper support for stability and motion control. It's also important to wear the socks you usually wear when you run when picking out a new pair. Socks with padding around the soles are usually the best.
Take a joint supplement
Naturade FlexAid Ultra Joint Formula may promote joint comfort, increase flexibility and mobility, and even support a healthy inflammation response. This joint supplement may help to support an active lifestyle and help you to keep up your regular exercise routine without worrying about your joints. This supplement contains Univestin, which is a natural blend of two traditional plants that have antioxidant effects on the body and help to neutralize free radicals (which can speed up breakdown of the cartilage that protects joints). According to Natural Products Insider, participants of a study took 250 mg per day of Univestin and experienced a significant decrease in joint discomfort, while the placebo group did not.
Keep an eye on your form
You could have the best running shoes and the perfect treadmill, but if you're not keeping proper form while running, you could be doing further harm to your joints. Keeping the right form can minimize impact and maximize stability. When exercising, always land on the ball of your foot, not your heel. Remember not to overstretch your knees – always keep them at least slightly bent. Your feet should be landing directly underneath your body. If your lower leg extends out in front of the body, your stride is likely too long.
Joints provide us with the ability to bend, twist and move. They're what allow us to dance, throw a baseball, run and even do regular daily functions like buttoning a shirt, brushing our teeth and tying our shoes. As you age, you'll want those joints to maintain that same healthy function to allow you to participate in all the activities you enjoy.
How aging affects joints
Over time, natural wear and tear may start to affect the cartilage, or the cushioning, that acts as a shock absorber to prevent bones from grinding against each other. According to David Felson, professor of medicine at Boston University, cartilage thins as you age, which makes damaging a joint easier. Even minor injuries like the twist of an ankle can affect an older adult's joints.
Maintain an active lifestyle
A common misconception surrounding joint health is that keeping an active lifestyle will only lead to greater wear and tear on your joints. However, this isn't the case. Maintaining an active lifestyle can actually prevent the deterioration of joints. However, it is important to work out in safe manner. This means stretching before and after workouts, staying hydrated and keeping proper form throughout the exercise to prevent injury.
Take a joint supplement
It's never too early or too late to begin taking a joint supplement. It's an easy way to promote joint comfort so you can maintain an active lifestyle. Naturade FlexAid Joint Formula is a natural and safe alternative that is designed to support joint comfort and mobility. It contains Univestin, which is an all natural blend of two plants with antioxidant properties, and has been shown in clinical studies to reduce stiffness and improve mobility.
Everyone naturally loses muscle mass as they age. Therefore, if you don't work to keep that muscle, it's not going to stick around. According to CNN Health, if you don't have that muscle, it's your joints that absorb the pounding of daily living, contributing to more damage. Keeping a regular strength training regimen can help to build muscle over time. Adding more protein into the diet is also a great way to maintain and promote muscle growth. Naturade Pea Protein powder is an easy way to boost your protein intake. This all-natural protein derived from yellow peas tastes great and is available in both chocolate and vanilla flavors. Each great-tasting shake provides an excellent source of vegetable-based protein and is perfect for those needing any extra protein in their daily diet.
Eat a healthy diet
By keeping a healthy weight, you'll be taking excess stress off of your joints, especially your knees, hips and feet. A healthier weight may help to reduce the deterioration of joints. A healthy diet should consist of fruits, vegetables, grains, protein and dairy. Half of your plate should be filled with fruits and vegetables, half of your grains should be whole grains and you should consider switching to fat-free or low-fat milk. CNN Health also said that omega-3 fatty acids found in fish may help promote joint comfort and decrease inflammation.
According to Time Magazine, with each foot strike a runner takes, the knee withstands a force equal to eight times his or her body weight. This means a 150-pound person would be experiencing an impact of about 1,200 pounds with each step. It's normal for the knee to go through natural wear and tear. Keeping your knees healthy, however, is easy with the help of a joint supplement as well as a few other key components.
Benefits of a joint supplement
FlexAid® by Naturade® is a natural and safe alternative solution to support joint comfort and mobility. Backed by science, FlexAid is the most comprehensive multi-action joint formula available today, and contains patented ingredients including Univestin®. Univestin® is a patented natural blend of two traditional plants (Scutellaria baicalensis and Acacia catechu) that have antioxidant effects on the body by helping to neutralize free radicals.*
Fast Results, in as little as 5 days*
In clinical studies, Univestin® was shown to reduce stiffness, promote joint comfort and improve mobility amongst test subjects in a little as 5 days!*
Other ways to keep your knees healthy
Keeping up your exercise regimen is actually one of the best ways to promote healthy joints. By torching calories and keeping physically fit, you're avoiding weight gain – therefore, putting less stress on your joints. According to Time Magazine, decreased joint mobility is caused mainly by genes and risk factors like unhealthy body weight rather than the natural wear and tear of joints from physical activity.
It's also important to maintain proper form while you're running. Poor form can often lead to potential injury. Spark People stated that by understanding running basics like proper breathing, posture and form, you can help your performance to be more effective and decrease your risk of injury.
You'll want to be sure that when you're running, you're wearing a proper running shoe that is going to offer support for the duration of your workout. Fitness Magazine recommended that you find a shoe that has not only support, but cushion as well so that each strike of the foot is a comfortable and natural one.
Flexibility is just as important as running itself. You'll want to keep full range of motion in your extremities to prevent injury while exercising. Fit Sugar suggested especially working to stretch your hamstrings, calves and quads, as these areas can get tight for runners.
Finally, strength training is a great way to keep your knees healthy. By keeping your legs strong, you'll be protecting against any future knee injuries. Active recommended various strength training exercises such as leg lifts, wall sits, bridges and calf raises to maintain healthy knees.