Bone and Joint Health National Action Week (Oct. 12–20)
Bone and Joint Health National Action Week is held every October and the action week focuses on disorders including arthritis, back pain, trauma, pediatric conditions, and osteoporosis.
At Swamp Fitness, our trainers know the importance of healthy bones and joints. They focus on our clients’ form so to avoid any injuries.
World-renowned Cleveland Clinic suggests a number of exercises for keeping your bones and joints healthy:
Cross-training has become a popular way to add variety to your exercise routine, because you do different activities each time you work out.
Flexibility exercises allow us to maintain the full range of motion that joints desire. Active stretching exercises such as yoga, tai chi and pilates all help our joints stay ready for more intense exercise.
Stretching exercises should be performed before and after aerobic or strength training for maximum performance.
Aerobic or cardiovascular exercises should begin with relatively low intensity. As you age, you should avoid high-impact training such as jumping rope, step aerobics or running on hard surfaces such as city streets.
Low-impact exercises and sports like bicycling, paddleboarding, walking and swimming are ideal and can be performed with minimal equipment. Gym equipment with low-impact loads on the legs include using an elliptical, stair climber or stationary cycle.
Weight training keeps your muscles strong and allows for good joint stability. Performing weight training with proper form is critical, as is starting with low loads and higher repetitions for joint safety. Before starting a weight training program, you should seek the advice of a trained professional such as a physical therapist or exercise physiologist to develop the optimal program.
