Exercise is an important part of a balanced life, but some exercises can wreak havoc on your joints if performed too often. Even if you have a joint condition, like arthritis, exercise is important for optimum joint health.
When exercising, you want to perform activities that have a low impact on your joints. These could include swimming, walking, biking or using an elliptical machine.
However, this doesn’t mean that weight training is out of the question. Part protecting your joints from injury is strengthening the muscles around your joints. How you do that will depend on your own abilities.
Protecting Your Joints
To best protect your joints, start slowly and don’t overdo it. Increasing your activity level too quickly could overwork your muscles and joints, leading to pain. Start with lighter exercises and increase the intensity as your body becomes used to the exercise.
Before jumping into the bulk of your workout, you should warm up your joints and muscles by performing range-of-motion exercises for 5-10 minutes. Once you’re warmed up, you can continue to strength training or aerobic exercises.
If you feel sharp joint pain during your workout, you should take a break immediately. It could be an indication that something is wrong. You should also stop if you notice joint swelling or redness. Applying ice for 20 minutes after the exercise could decrease the swelling.
The most important part is to trust your instincts. Don’t push yourself too hard if your joints can’t handle it. Working with a fitness professional or physical therapist could put you in the optimal position for increasing your activity at a safe, monitored level.
What to Avoid
One of the biggest mistakes you can make is exercising with improper form. For example, you should adjust workout equipment before using it. Lining everything up correctly ensures proper range of motion that keeps your joints safe.
You should also minimize the number of high-impact exercises you do. For example, running and heavy lifting puts more strain on your joints than swimming or biking would.
It’s a common misconception that exercise itself leads you to be in better shape. Recovery is arguably just as important. It prevents overuse injuries, joint inflammation and gives your body time to repair tissues that were damaged during your workouts. That damage is why you’ll feel sore after being especially active. A good rule of thumb is to rest for 1-2 days every week.
If you spend your days staring at a screen, it can impact all aspects of your health — including mental health. While technology is often necessary for work and connecting with others, research suggests that spending time outdoors can benefit your body and mind in amazing ways.
Even if you get enough sleep, sometimes you might notice that your mind still isn’t functioning optimally. It’s often referred to as “mental fatigue.” Spending time in nature can give you the energy boost you’re looking for. One study even found that looking at photos of nature provided similar benefits.
Improving Short-Term Memory
Nature walks have been shown to increase short-term memory. In one University of Michigan study, a nature walk improved memory by almost 20% when compared to a walk in an urban area. In other studies, nature walks have even been shown to increase creativity.
Fighting Anxiety and Depression
There are numerous mental health benefits that stem from outdoor activity, but a decrease in anxiety and depression are just two examples. Being outdoors is especially helpful for those with Seasonal Affective Disorder, even on days when the weather is bad.
It’s been discovered that outdoor activity might protect eyes from developing nearsightedness, especially in children.
Your immune system is what protects your body from colds, flus and other infections. While research is still developing, it is thought that spending more time outside might reduce the likelihood of many serious medical conditions. For example, spending time in nature might stimulate your body to produce anti-cancer proteins. Spending time outdoors might also reduce inflammation throughout your body, which can lead to other serious ailments, and lower blood pressure.
We all have busy schedules, so sometimes it’s difficult to find time for outdoor activity. However, getting into the routine of spending more time outside can have numerous health benefits, many of which are still being discovered.
Here are some great ways to get your body moving while enjoying the outdoors:
- Hiking in nature
- Walking your dog
- Playing soccer with your children
- Doing yoga in your backyard
As you can see, there are options to fit anyone’s preferences and activity level. Just taking small steps everyday to increase the amount of time you spend outside can lead to a healthier life.
About Dan Jey
Dan Jey is a real estate agent who lives in Corona, California and services the surrounding areas. Over the years while working in the real estate industry, Dan has discovered, one of the best ways to connect with clients is to leverage his passions. Clients are attracted to work with Dan due to his superior market knowledge. “Knowing the market” and delivering a one-of-kind buying or selling experience are two of his strengths. A few of Dan’s passions are hiking and outdoors, food and wine, and the sport of Cricket. In addition to connecting with clients on these interests, Dan finds the pursuit of these passions relaxing. Dan believes that it is important to make time for relaxation—especially when you are a busy professional. Taking the time to pursue his interests during his free time allows Dan to return to work more focused and ready to serve his clients.
One sport in particular that Dan Jey likes is cricket, which is the most popular sport in his native country of Sri Lanka. The sport is popular in many other South Asian regions & the Commonwealth nations such as England, Australia and South Africa as well. Although the game isn’t that popular in the United States, over the years Dan has met clients who enjoy watching the sport as much as he does. Dan particularly likes watching short form cricket.
Corona, California is a fantastic location for people like Dan Jey who like to get outdoors. The city itself features a number of green spaces that are perfect locations to spend time with the family. However, the real appeal of Corona is that it is centrally located to many outdoor destinations. Dan has enjoyed hiking since college. In fact, when he was an undergrad he visited many parts of the world and hiked a number of notable trails. More recently Dan would go on backpacking trips on Mount Baldy, also known as Mount San Antonio. However, due to his busy career now Dan tends to hike in areas that are closer to his home.
Since July 2014 Dan Jey has worked as a licensed realtor at Keller Williams, Corona. Dan has has achieved a great deal of success in a short span of time. For example, in 2015 he was awarded the “Rookie of the Year” award by Keller Williams. Dan attributes his success to his tireless work ethic and his commitment to exceptional customer service. It’s not unusual for Dan to work 18 hour days or spend his entire weekend hosting open houses. However, Dan thoroughly enjoys the time that he puts into selling homes. Seeing a customer’s reaction when he or she finally gets the keys to a new home never fails to make him smile.
Many of Dan’s clients leave positive reviews on his Zillow account after working with him. Most reviewers note Dan’s honesty, positive attitude, and dedication as three of the reasons why they enjoyed working with him. Getting feedback from clients is very important to Dan. He strives to provide clients with the best experience, but he knows he’s not perfect. One of the best ways to improve future client experiences is to hear from past clients so that he can perfect his craft continually and earn to be his client’s trusted advisor.