Frozen shoulders, aching back, weak knees, painful hands are a few conditions that people associate with old age. Getting weaker is a part of aging, but with proper physical care, you can ensure great health. Here’s how you can keep your joints healthy at 50.
Eating Healthy To Maintain Bodyweight
Unhealthily eating as you please is a recipe for disaster for your body as it can lead to weight gain in your old age. There’s a strong association between obesity and joint pain where an extra 10 pounds can increase around 30-60 pounds of force on the knees with each step. Quality nutrition plays a vital role in maintaining body weight. Eat foods rich in omega-3 fatty acids, calcium, fiber, vitamins, iron and magnesium to keep your joints in optimal condition.
Drink Lots of Water
Water accounts for 55% of body weight in older adults; however, as we age, sensitivity to thirst declines which leads to the risk of dehydration. Soft connective tissues greatly depend on water intake; ensure that you eat water-filled foods and drink at least one liter of water every day. A large water tumbler by your side can remind you to drink water every few minutes.
Improve Range Of Motion And Mobility
Our joints are made to move our bodies from one position to another, but a limited range of motion can create unnecessary pressure on other joints. Participate in activities that can improve your range of motion, such as yoga and stretches. A study revealed that regular extensions and flexions of the shoulders and hips thrice a week can improve the range of motion. A licensed physical therapist can help you find the right exercises.
Engage In Low-Impact Exercise Regularly
Going into old age shouldn’t mean that the days of youthful activities are long gone. You don’t have to participate in high-intensity exercises, as low-impact exercises such as jogging and swimming offer great health benefits. A systematic review of 17 studies revealed that recreational runners are at a lower risk of osteoarthritis than sedentary people and competitive runners. A short morning jog can help you keep your joints healthy.
Healing Hands is an experienced team of licensed bodywork and physical therapists that can attend to patients of all ages. We help older patients with osteoarthritis, back pain, frozen shoulders and more with our physical therapy services. For more information, check out our active living for seniors program.