Exercise Impact Joint Health
The aches and pains of joint damage can keep even the most dedicated exerciser from keeping up with their routine. But moving your body regularly helps maintain strength and flexibility, slows natural bone loss and lubricates joints, which can reduce discomfort. And a regular exercise program can prevent or delay arthritis-related joint surgery.
Exercise is the best medicine for your joints. It increases muscle strength, which supports the bones and ligaments surrounding the joints, reducing the amount of stress placed on each joint. It also strengthens the connective tissue, which helps protect your joints against injury. Plus, exercising regularly improves balance and coordination, which helps prevent falls that can cause further joint damage.
The key is to choose the right type of exercise for your Joint Health. A general rule of thumb is to start out low and slow and gradually increase your activity level. If you experience pain, soreness or stiffness after a workout, it is a sign that you may need to modify your activity. And always consult a doctor before beginning a new exercise program, especially one that involves increasing your heart rate.
How Does Exercise Impact Joint Health?
Aerobic exercises – like walking, swimming and bicycling — are great for strengthening your heart, improving your lung capacity and helping you manage your weight. But you should avoid activities that jar or pound the joints, such as running (even jogging), jumping, tennis, crossfit/boot camps and other high impact exercises. Moderate intensity exercise – at about 50-70% of your age predicted maximum heart rate – is the goal. It’s a good idea to work up to at least 150 minutes of moderate aerobic exercise each week. If you can’t do that much, just try to get in ten minute increments of activity throughout the day.
Exercise should be balanced between aerobic and muscle-strengthening activities. Both are important for your joint health, but they have different impacts on the body. Muscle-strengthening exercises like yoga, tai chi and Pilates help stretch the muscles and ligaments around the joints, which can keep them healthy. But if you overdo it, it can strain the joints and cause more inflammation.
A common saying is “no pain, no gain.” But this is not true for your joints. Pain after exercise is normal, but sharp or prolonged pain indicates that you have reached your physical limit and should stop exercising until the pain subsides.
When it comes to joint health, regular movement is the key. Movement lubricates the joints, helps with circulation to the muscles and bones and releases natural pain killers that can reduce joint pain almost immediately. In fact, a go-to phrase often heard from physical therapists is “motion is lotion.” The more you move your body, the better. And this doesn’t just mean going to the gym or taking a class; it can also include unstructured activities, such as sweeping the floor or walking in place in your office during a break. This unstructured exercise can help you maintain your fitness level, even as you age and experience changes to your joints.