Being active is one of the best ways you can keep your bones and joints working well. Exercise can help to maintain bone density, lessen joint pain, keep off extra weight that can stress your joints and help your balance so you avoid falls that can damage bones and joints.
- • Do strengthening exercises two to three times a week.
- • Use hand-held weights or resistance bands. The amount of resistance or weight should tire your muscle without causing joint pain.
- • Work each major muscle group, including your arms and legs, as well as your core and the muscles that support good posture.
- • Give yourself at least a day between strength training so your body can rest. Our muscles actually gain strength during the recovery.
- • Do weight-bearing exercise (such as climbing stairs, dancing, hiking, or walking).
- • Your goal: Get at least 150 minutes of moderate aerobic activity every week. That amounts to about 30 minutes a day, 5 days a week.
- • Stretching and yoga are good for joints
- • Do these at least 3 days a week
- • Warm up first. Don’t stretch a “cold” muscle
- • Add balance exercises, like standing on one leg or Tai chi, to improve balance