In this technological age it is normal to fight against the so-called sedentary lifestyle. It is a generalized attitude where the person makes the minimum of physical effort, since he spends the whole day lying in bed watching television or sitting in front of a computer.
He doesn’t exercise at all and eats excessively, which makes him overweight or obese. In turn, obesity is the root of many other diseases, which could end our lives.
For this reason, many doctors recommend exercising at least a couple of days a week. This, with the intention not only of looking good, an objective pursued by most people who diet or go to the gym, but also to feel good and avoid the presence of diseases in the future.
One of the most widespread diseases throughout the world is arthritis. The word arthritis is made up of two words: artr, which means joint, and itis, inflammation. Simply put, arthritis is nothing more than inflammation of the joints.
In addition, this term encompasses the more than 100 different diseases or conditions that affect both the joints and the tissues that surround them, such as muscles and tendons.
Since this is a painful and debilitating disease that affects more and more people, what can you do to avoid it? There are several ways to do it. However, among the most outstanding recommendations is the strengthening of the muscles that surround the joints, how can you achieve it? Doing the proper exercises.
During this short post, I will be sharing with you the best exercises to avoid arthritis. Putting them into practice now will help you enjoy better health in the future.
Instructions
Although it is true that, sometimes, whether due to genetic inheritance or for some other reason, it is possible to have a greater predisposition to develop certain diseases, as is the case with arthritis, many times, whether they occur or not depends on lifestyle and habits we have.
As I have already mentioned before, to avoid arthritis it is essential to strengthen the muscles that are close to the joints. Also, exercising regularly helps increase bone density. As there is less wear and tear on the joints, it is possible to prevent injuries and reduce the risk of suffering from osteoarthritis and osteoporosis.
In order to avoid arthritis, you should strive for exercises that make your muscles stronger, your joints more flexible, and give you more endurance. Among the most recommended exercises are the following:
- Those of amplitude of movement or elasticity. These exercises reduce stiffness and help keep joints flexible. The term “range of motion” refers to the normal distance that joints can move in different directions. The best way to perform these exercises is lying on your bed or on a sofa, since this way, you will not put weight on your joints.
- Strengthening ones. These will allow you to maintain and increase strength and endurance in your muscles. By having stronger muscles, you will have more stable and protected joints.
- Flexibility and balance exercises. These types of exercises will help you avoid falls and, consequently, the injuries that are caused by them. Among the most recommended are tai chi, yoga, standing on one foot, walking backwards, among others.
- Aerobic exercises. They are responsible for strengthening the heart and, therefore, promote the circulation of oxygen in the blood, increasing the pulse and breathing.
If your lungs work better, you will be able to exercise longer without getting tired. These exercises will also help you sleep better, control your weight, and improve your overall well-being.
Among the best aerobic exercises are walking, swimming, cycling, etc.
Now that you know what are the best exercises to prevent arthritis, what else do you need to know in relation to this topic?
What do you need
Some of the things you need to do before starting your exercise routine are:
- Take a shower with warm water, this will help you relax your muscles and joints to avoid pain. In addition, you will feel comforted and comfortable.
- Select appropriate clothing and footwear. The clothes, in general, should be loose and comfortable in order to facilitate the different movements. In relation to footwear, it should provide you with good support so that you have stability while you exercise.
- Drink enough water. This practice helps your body function better, eliminate toxins from the organs and transport more nutrients to the cells. If you don’t drink enough water, your energy will drop, you will become dehydrated and feel very exhausted.
- Spend 5-15 minutes doing warm-up moves. In this way, you will reduce the possibility of suffering an injury, at the same time that you will be preparing your body for the exercises.
In addition to what I have told you so far, what other recommendations should you take into account?
Tips
Keep in mind that your exercise program should be gradual. That is, you must go from less to more. In other words, you shouldn’t exercise too much during the first few weeks, as this can lead to aches and pains.
Do the exercises at a pace that is comfortable and even, allowing you to converse with your partner without getting out of breath. If you maintain this rhythm, the muscles will have a greater amount of time to relax between each repetition.
Breathe properly. Don’t hold your breath. Counting out loud while you exercise will help you keep your breath deep and regular.
At the end, it is important to perform cooling movements for 5 or 15 minutes. To do this, you will only have to repeat the warm-up movements that you did at the beginning, but this time you must do them very slowly. This will help reduce pain and return your heart rate and breathing to normal.