How Simple Moves Like Squats Can Boost Joint Health and Reignite Your Fitness Goals
Moving is key for all of us to ensure better heart, brain and joint health!
Spring is finally here and Arthritis Awareness Month is approaching! Any form of exercise can help limit pain and improve joint flexibility and motion. Even getting 5,000-10,000 steps in during the day can help support your joints and strengthen the muscles, tendons and ligaments around the joints.
I know that for some of us, the thought of exercise might be overwhelming BUT you can gradually work up to a regimen that is comfortable for you and mobilizes your joints so you don’t feel as stiff. It is mid-year and some of us may have fallen off the New Year’s resolution we promised ourselves. What should we do now?
Consider engaging in a strength training program a few times a week working different muscle groups. ANY amount of low impact exercise like walking,swimming, dancing, the elliptical machine is effective. Consider splitting the time into short intervals or periods if you are worried about too much activity. Remember that Tai chi and yoga will help with improving balance, coordination and balance as well as relax the tendons and ligaments surrounding the joints.
OTHER TIPS
- Don’t forget to do a range of motion warm-up before exercises.
- Applying heat before the exercises with a warm towel or heating may help with joint relaxation.
- What am I doing now? Squats have become MY THING! I do this one exercise a few times a week, about 30-50 times a day.
WHY Squats? SQUATS:
- Build your quadriceps, hamstrings/inner thighs and calves which comprise your leg muscles.
- Improve muscle mass and tone your whole body while burning calories more efficiently!
- Primarily engage your glutes and back muscles as well as your ankles, hip and knee joints.
- Strengthen and improve mobility while working the ligaments and connective tissue.
- Prevent injuries
- Improve balance
- Burn fat
- Build bones and improves joint health
- Help with having more regular bowel movements
- Maintain good posture
- Help fight against Diabetes, Obesity and Heart Disease by building muscle which are critical in glucose regulation and lipid metabolism
How do I do them?
- Bend your knees, hip and ankles outward but don’t extend the knees past the toes ( 90 degrees ). Legs should not be wider than shoulder width apart
- Maintain a straight vertical line and keep your thighs parallel to the floor. Feet remain flat on the floor.
- Keep chest UP, Tighten your abs and Push your butt back.
- I keep my arms in front of me and use 5 lb weights to burn more calories.
- Try to get lower and hold for 5-10 seconds if you can.
- Use support like a chair or stool if you are unable to balance.
- Inhale going down and Exhale coming up.
- Repeat 10-15 times but rest for 10-20 seconds in between cycles
You can use a chair, ballet barre or a wall to help stabilize your body
REMEMBER!!!
Exercise is vital for all of us! Exercising regularly helps the body in so many ways!
- Improves sleep and mood by endorphin release
- Helps our immune system get stronger with release of antioxidant molecules and anti inflammatory cytokines
- Builds bone density and stronger bones
- Lowers blood pressure & heart rate
- Tones muscle & boosts energy
- Manages blood sugar and insulin levels
Exercise also improves complexion, enhances mental clarity and judgment and improves cognitive function.
There are so many online and in person fitness programs that you can engage in. I personally do programs @onepeloton to help track my progress. Grab a friend or motivate yourself.
You can do this!
Until next time,
Dr. Maggie
Disclaimer: This blog article should not be used in place of medical advice or recommendations. Please consult with your physician or a healthcare provider about any form of exercise based on your medical history.