Want to keep your bones and joints strong? So adopt this special method to stay fit

Bones and joints play an important role when it comes to the overall health of a person. As a person’s age increases. Bones lose density and become weak, increasing the risk of osteoporosis. Therefore, it can affect the speed and mobility of the person. Apart from this, a sedentary lifestyle including poor eating habits and lack of exercise can also take a toll on a person’s bones and joints. Arthritis can cause pain, swelling and inflammation in the joints and the person may experience stiffness and tenderness in the joints. When it comes to managing bone and joint pain, timely intervention will be essential.

Get rich in calcium and vitamin D: To keep bones strong, you can get calcium from green leafy vegetables, dairy products and milk. Eggs, mushrooms and fortified foods like milk and cereals are rich in vitamin D. Which helps in improving bone health. If necessary, the doctor will also advise you to take calcium and vitamin D supplements. Also, get calcium and vitamin D tests done regularly to know your nutritional status and overall health. DEXA bone density will help assess bone health and risk of osteoporosis.

Do exercise daily: Regular exercise will help strengthen bones and joints. Remember, activities like walking, running and climbing stairs or strength training can reduce the chances of osteoporosis and will also help reduce arthritis pain. Stretching and balancing exercises will help improve flexibility and agility and prevent falls. Swimming and cycling are also good for reducing joint pain. The need of the hour is to exercise for 30 minutes at least five days a week under the guidance of a fitness trainer and avoid doing any strenuous activity.

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Ensure correct weight and correct posture while sitting: Being overweight or obese puts pressure on the joints. Obesity can weaken the cartilage in the joints and lead to arthritis, pain and injuries that can give you a tough time. It is best to maintain a healthy weight by eating a nutritious diet and exercising daily. Also, maintain correct posture while sitting and avoid bending which can cause back and neck pain. Do not sit for long periods during work and do stretching or walking from time to time.

Hydration is important for keeping joints healthy: Drinking enough water will lubricate the cartilage in joints and prevent pain.

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Quit smoking and drinking: These habits increase the risk of developing both osteoarthritis (OA) and rheumatoid arthritis (RA) and cause joint pain. Smoking will cause inflammation and loss of cartilage in the body. It is better to quit smoking and drinking and improve the health of your bones and joints.

Disclaimer: Some of the information given in the news is based on media reports. Before implementing any suggestion, you must consult the concerned expert.

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