Enhanced Collagen Bone & Joint

How to exercise using joint protection techniques Suffering from joint pain can leave you questioning your ability to exercise and stay physically fit. That’s why making sure to exercise with joint protection techniques in mind is so important. Your joints need strong muscles to help support them. Moving your body increases the flexibility of your joints and reduces the stiffness. If you suffer from joint pain, moving the right way for your body can help to improve your performance and overall health. 1. Choose low impact activities Choosing the right types of aerobic exercise, strength training and range of motion movements can go a long way when trying to accommodate joint pain. Low impact exercises are activities that are easier on the body, reduce the risk of injury and provide less stress to your joints. Swimming, cycling, yoga, and walking are some examples of low impact movements that can be more accommodating to joint pain and arthritis. 2. Cross train Mixing up your routine with a few different forms of exercise is great for your body. Cross training helps your body to train different muscle groups through different movements, increasing your strength and performance overall. Cross training is also a great way to stay engaged in being active, preventing you from become bored. 3. Take rest days Giving your joints and muscles a rest can help them to repair and strengthen. Overworking your body increases the risk of injury. Schedule rest days in your weekly routine to give your body time to recuperate. 4. Warm up Doing a gentle warm up session such as going for a walk can help to warm your muscles and prepare them for exercise. Warm muscles are more flexible which helps to reduce the measure of strain they go through during a workout. 5. Don’t overdo it If you’re feeling pain, or find you have long periods of pain after a workout, you’re likely overdoing it. Some mild pain may be normal if you’re not used to working out, but the pain shouldn’t be debilitating. Keep your level of exertion relative to your level of fitness. 6. Drink lots of water Hydration is important for overall health, and that includes your joints. Make sure you drink plenty of water when exercising. The more you sweat the more you need to replenish your body with fluids. 7. Wear the right attire Wearing the right kind of fitness attire for the sport you’re practicing, encourages proper range of motion for healthy joint movement. Don’t restrict your movements from clothing too tight or stiff to move with your body. 8. Cool down Take a period of time to slow your exertion near the end of your routine to allow your body to cool down. Always follow your exercises up with light stretching to help reduce feelings of stiffness the next morning. Most importantly, always remember to listen to your body. If you’re in a lot of pain, or are going through an injury, certain exercises might be more harmful than healthy. Always talk to your doctor before starting a new exercise routine, and consider consulting a physical therapist if you’re dealing with severe joint pain. What kind of exercise do you do?

Don’t let gout pain keep you down, exercise is good for your joints Making exercise a part of your routine might sound crazy if you deal with gout pain. And while exercise isn’t recommended during an acute gout attack, making time for movement in your average weekly routine is definitely still important. Gout is a type of arthritis that causes inflammation in the joints, with acute attacks of sharp paining and swelling. Like other types of arthritis (osteo- or rheumatoid), gout contributes to the deterioration of joint tissue that can disrupt your life. But, letting your joint pain prevent you from exercising can actually be counterproductive overtime. Your joints need strong muscles to help support them. Making time to move your body also increases the flexibility of your joints, and reduces the stiffness. Exercise can also improve your quality of sleep, energy levels and support bone health. It even helps with weight management, which can help to reduce the risk of gout flare-ups. Whether you’re a fairly active person already or more sedentary type, exercising with arthritis is all about finding the right low-impact activities at the right intensities for your body. The 3 Types of Exercise You Want to Include There are different types of exercise that provide different benefits to your health. The perfect balance is including a bit of each type in your routine. 1. Range of Motion Exercise Range of motion exercises include stretching and flexibility movements that help to maintain your joints full range of function. They’re simple exercises that can safely be done on a daily basis. They help to prevent stiffness and improve flexibility and strength within the joint. Simple movements include rolling your shoulders back or moving your head from front to back to side to side. 2. Aerobic Exercise Aerobic exercise, otherwise referred to as cardio exercise, is what gets your heart rate up and improves stamina and energy. It’s great for cardiovascular health, and even stress reduction. You might first and foremost think running when you think about cardio, but there are many other activities that count as aerobic exercise as well. Running can actually be quite high-impact on knee joints, so if you deal with arthritic pain in your knees try opting for something more low impact. Walking, biking and swimming are all examples of low-impact ways to get your aerobic exercise in. 3. Strength Training Strength training is a form of exercise that uses resistance to improve strength and muscle. Muscular strength can help to support the integrity of the joint. The stronger the muscles surrounding the joints are, the less shock the cartilage of the joint is exposed to. Strength training exercises can be done using the machines at a gym, or performed simply in the comfort of your home by purchasing a couple of weights or resistance bands. Strength training can also include body weight exercises such as push-ups or planks, that use the weight of your own body as the resistance factor. Having proper form when strength training is key in order to get the most from your exercise, while also preventing injury. If you’ve never done any weight baring exercise before, taking a couple of personal training sessions can help you to learn proper form and exercises suitable for your condition. Once you start exercising, make sure you leave time for your body to recover between workouts. Avoid exercising the same muscle groups day after day in a row, and start slow. If you’re feeling a lot of pain during or after exercising, you’re likely overdoing it. Staying active is an important part of managing the pain that comes with gout and other types of arthritis. One of the best things you can do when it comes to incorporating exercise into your weekly routine is finding something that you truly love to do. Go for walks with a friend, try a yoga class or head out on a hike. Remember, exercise doesn’t need to be intense. Even day to day activities like mowing the lawn or taking the stairs count towards keeping your joints active. Remember to talk to your healthcare practitioner before starting a exercise routine. Your doctor can help suggest exercises for your condition, plus tell you how much intensity is safe for your current state of fitness! What's your favourite type of exercise References: http://goutandyou.com/gout-and-exercise/ http://www.arthritis.org/living-with-arthritis/exercise/benefits/exercise-knee-osteoarthritis.php http://www.mayoclinic.org/arthritis/art-20047971?pg=1 https://consumer.healthday.com/encyclopedia/arthritis-3/demographic-arthritis-news-37/weightlifting-and-arthritis-645281.html