Having healthy joints probably means you don’t think about them too much. However, it is essential to take control of supporting your joints to keep them strong, healthy, and pain-free.
At this time of the year, one of the most common new year’s resolutions is to exercise more, whether that be in the gym, incorporating daily walks into your routine, or introducing a form of low-impact exercise. Although with this comes an increased possibility of joint pain, there are a few things you can do to reduce the risk of injury and improve your overall joint health.
Exercise may seem like it could do the opposite of improving your joint health, however it is important to note that any form of physical activity strengthens muscles, helping to reduce the strain on the cartilage in your joints. Although, if you feel you may already be struggling with your joints, recognising this and changing your exercise routine to something more low impact such as a walking, water aerobics or swimming will be beneficial in giving your joints some time to recover and heal.
If you feel you need additional support when exercising, the Bioglan Active Magnesium Tablets combine the power of 4 forms of Magnesium contributing to normal muscle function, a reduction in fatigue and electrolyte balance which is great post work out.
Warm Up & Cool Down
Closely linked to exercise, taking the time to warm up your body prior to exercise and cool-down after helps to improve motion and function. Here are some of the NHS recommendations for warm up and cool down exercises to incorporate into your routine:
- Fast paced walking
- Jogging on the spot
- Jog into a walk
- Run into a jog
If your everyday lifestyle includes working at a desk, it is a good idea to take regular breaks away from the desk and change positions to avoid sitting in same spot for too long. Even if you are reading or watching TV it is a good idea to take a short walk to get your joints moving again.
It can be difficult to get enough sleep if your joints are causing pain and discomfort, however long-term sleep deprivation can cause an increase in inflammation around the joints. Try to avoid caffeine, alcohol, food and too much screentime right before trying to get some rest.
To help fight inflammation, the Bioglan Active Curcumin Range helps to support immune function, connective tissues, and bone health. With 85 – 95% Curcuminoids, the active ingredient in the turmeric plant plus BioPerine for increased absorption.
Know your Limits
It’s very normal to experience some muscle ache after exercise, especially if you are getting to grips with a new exercise routine or trying out a new form of physical activity. Nevertheless, it is vital to recognise when you may have overdone it and to not continue to work through the pain and rather take some rest to avoid further pain or injury.