A healthy and strong musculoskeletal system is the foundation for a hearty life. Unfortunately, as we age, our bones, joints, and muscles are prone to degradation that can lead to serious problems like osteoarthritis and degenerative joint disease. Keeping those components strong is actually fairly easy, you just have to stay active! Nothing is, of course, that simple, meanings there’s a little more to it.
Strengthening your Bones and Joints
There are three-exercise types you should engage in on a weekly basis:
1. Strength Training
Strength training is a good way to build the muscles that help support your joints and bones. Your muscles and bones work in conjunction to provide support and structure for your body. Without enough muscle, you are putting more strain on the joints and bones. Try to strength train two-to-three times a week, giving your body recovery time between muscle groups. If you are new to weights, start light and develop good form before you begin upping things. Bad form is a surefire way to injure yourself and make matters worse.
2. Aerobic Training
Aerobic-exercise strengthens your heart, as well as the weight-bearing joints in your body, like the knees and hips. Walking, jogging, and stair climbing are fantastic examples for strengthening joints and bones. Low-impact aerobic exercises like swimming and biking are good choices too. Keep in mind to not over-stimulate your weight-bearing joints, try only doing thirty minutes of aerobic exercise up to five times a week.
Exercises for flexibility, like stretching and yoga, are great ways to improve your mobility. Stretching several times a week, or even every day, can help to preserve and enhance your joints’ range of motion. Always warm up with a walk, or ease into the stretch in order to prevent injuring any muscles or joints.
Combining the aforementioned types of exercise into a weekly routine will yield the best results for strengthening your entire musculoskeletal system. Doing so is extremely important, especially as you age. While it may seem like a big commitment at first, ease into it, stick with it, and after a short while, it’ll feel like second nature.
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