As you get elder, maintaining bones and joints and bones is becoming more and more important. Serious illnesses such as arthritis (joint pain) and osteoporosis (bone loss) cause the patient to move hard and can trigger other dangerous diseases. There are numbers of ways to reduce the risk of developing this disease or prevent it getting worse. Simple lifestyle changes such as quitting smoking, increasing calcium intake. Besides the above method, exercising regularly will protect your joints and bones.
- Consult your exercise schedule with your doctor. This is very important to do. Your doctor will be able to determine the appropriate type of exercise based on your age, weight, and medical history. You may be required to visit a physiotherapist if the physical condition is diagnosed not yet possible to practice on your own.
- Perform weight training to increase bone density. Weight training will form a bone mass and maintain the existing bone density. Exercises that force you against gravity are weight training. Swimming and cycling are not weight training. Do the exercise for 30 minutes per day. If initially too difficult, divide into 3 times, 10 minutes per day. Examples of weight training include Walking, running, dancing, soccer, basketball, tennis.
- Do low-impact exercises to protect the joints. If you do not want to overload your joints, look for low-impact sports such as walking, swimming, and cycling. The exercises are good for the heart and do not burden the joints. Do the exercise for 30 minutes per day. If initially too difficult, divide into 3 x 10 minutes per day.
- Do body endurance exercises. You can protect your joints and bones by increasing muscle strength. Strong muscles also help prevent bone loss. Strengthen major muscle groups, especially in the core (back and abdomen). Strong core muscles will help prevent future posture problems.
- Wear protective equipment while exercising. Your joints can be injured while exercising. Therefore, protect the joints with knee, elbow, wrist and helmet protectors when using skates, skates board or ice skates.
- Take a yoga class. Exercise to maintain flexibility and body balance is also good for your joints and bones. Look for yoga classes for beginners if you have never done yoga before.
- Try vibration therapy. The engine of vibration therapy mentioned can increase bone density. It is still worth investigating further, but this method is worth a try if exercise is too burdensome to your body. The type of vibration used is Whole Body Vibration (WBV). The patient stands on a sort of platform on the machine and holds onto the railing. Vibration intensity can be adjusted. New patients should start from low intensity and later gradually increase. Remember, vibration therapy is not allowed for patients whose blood is easily frozen, using pacemaker (pacifiers), pregnant or having ear disorders.
- Give your body time to rest. Rest your body for a day every week so the body is not injured. Your body needs time to improve after being damaged by exercise. So follow your body’s demands and do not push yourself in the early days.
- Keep body after exercise. Make sure your body is well maintained after the sport. If your joint is inflamed, compress it with ice to reduce the pain and swelling. Wrap the ice pack with a towel and attach it to the sore joint. Excessive exercise will cause injury and affect your program. Immediately visit your doctor if you are injured due to exercise.