It’s only natural for your joints to get stiffer as you get older. Cartilage thins throughout our lives and the lubricating fluid that helps smooth movement decreases, both of which can make exercising more important.
Wear and tear is natural too, but there are steps you can take to lessen the effects of age and keep your joints fit and healthy. These ways can be as simple – and as easy to remember – as concentrating on your head, shoulders, knees, and toes.
Keep reading for four top tips to beat joint pain, improve your mobility, and live a longer, healthier life.
1. Bypass your brain’s natural inclinations to work underused joints and muscles
Like water flowing downhill, our brains are programmed to find the easiest route between two points. This usually means the one that expends the least amount of energy.
Over time, though, this can lead to problems. Using the same pathways can create an overreliance on certain muscles and joints while others are neglected.
Using your head and body in unison, through a mindful yoga or Pilates class can help you to rebalance body and mind, from your head down to your toes.
The earlier in life you start the better, but don’t be afraid to start, whatever your age, and to start small. Begin with simple stretches like touching your toes and beginner yoga classes, then stick with them until you become a pro.
2. You can exercise your shoulders even while seated so your desk job is no excuse
Our shoulders are unstable but keeping them fit and healthy usefully requires lots of indirect work, keeping shoulder muscles and joints strong by working other linked areas. This might mean exercising your upper arms or even working on your grip strength.
Leaning against a wall is a simple way to build shoulder muscle and strength, but it can be done sitting down too. Sit back and reach for your desk before leaning forward to allow your arms and shoulders to take the weight. You can adopt this position throughout the day, to break up tasks or while you’re planning your next move. You might be surprised how quickly it becomes a habit.
Increasing your grip strength can be as simple as forming a tight fist and then releasing it.
If your job is particularly sedentary, any movement you can incorporate into your day will be beneficial so be sure to get up, stretch, and move around at least every 20 minutes.
Make a point of setting this time aside and scheduling it into your day. It could help to refocus your mind and improve productivity too.
3. Running and cycling could put stress on middle-aged knees but building up slowly is key
Running and cycling are great cardio but they are also both great for exercising and strengthening middle-aged joints.
It can be scary to take up running for the first time in middle age or to return to the hobby after a break. It can also feel like asking for trouble.
While running and cycling will put stress on your joints, the positive health effects could outweigh the risk of joint injury. In fact, regular exercise increases blood supply and could help to strengthen and improve aching joints.
The key is to stretch thoroughly before you start and to build up slowly. You know your body so you’ll know your limits too, and there are no prizes for pushing yourself too far too soon. Speak to a professional about further injury protection if you think you might be especially prone.
4. Stick to trainers and don’t neglect your toes
When it comes to protecting your knees, ankles, and oft-neglected toe joints, footwear is king. And the humble trainer is the only choice.
Flat-bottomed shoes (no heels or even wedge heels) with wide soles and fully laced up are the best way to protect your ankles.
Dedicated sports shops will allow you to try out specialist running shoes and even use an in-store treadmill to work out the right fit for you.
You might need an arched shoe if you are slightly flat-footed, a wider fit or a neutral shoe depending on your gait or running style. These made-to-measure running shoes might be costlier than your usual footwear but ideally, you’ll be wearing them for everything – even if you never run in them.
If you have an office job, finding time to incorporate regular movement is key.
Consider toe and calf stretches at your desk to keep your legs muscles and joints active even when seated. When you take a break, be sure to move about and take a walk, even just around the block, if you can.
