You have squeezed in a fitness routine that could be including yoga, cardio and /or gym workouts into your busy schedule. But with progressing age, you need to be doubly sure that your bone health is not being compromised on account of your hectic lifestyle.

At times a slight overstretch, muscle pull or tear could lead to a full-fledged medical condition requiring a hospital visit. Your orthopedic surgeon could suggest joint replacementafter considering your joint health especially its degeneration i.e. the wear and tear of the cartilage in and around the joint. 

Browse through these easy tips that keep your joint health in prime condition by following them to the dot if you wish to prevent further degeneration of your body joints and thinning of the bones.

Professional Help

Think twice before you get yourself enrolled for a high-intensity workout class or gym through a walk-in. To begin with, you need to be aware of how flexible your bones and joints are….wondering why? The idea of exercising is good but are your knees, hips, feet and other body joints geared up to handle the pressure or the stretch? At times, excessive wear and tear of hip joints could cause more damage than you imagined leading to the requirement of a hip joint surgeryto become mobile as before.

Advice – Be wise and smart to exercise under the supervision of a physiotherapist until you feel normally fit and active. Prefer the slow and gradual approach over a rigorous exercise regimen that could bring on physical as well as mental trauma apart from medical expenses. Seek expert advice from practitioners if you should or when you should consider a knee replacement or hip replacement surgery. You should always do a thorough research about your condition and the best orthopedist. You can find information for knee replacement in India, on ClinicSpots. Such joint surgeries are considered to be quite affordable in India, Thailand, Mexico, Spain and so on. According to ClinicSpots, hip replacement surgery cost in India ranges from ₹75,000 to ₹3, 00,000 ($1078 to $4315) which is quite pocket friendly. Reason being India has a pool of medical practitioners who have returned studying abroad. Hence they are able to met treatment standards of UK and USA.

Strength Training

Indulge in strength training routines as they prevent muscle loss and increase bone density (inevitable with aging). Also, these exercises balance blood sugar levels, improve blood circulation along with enhancing the body’s balance and motor activities.

Strength Training Exercises – squats, chair dips, crunches and so on.

Advice – Begin with few sets with 10 x 2 but always pay more attention to breathing and technique for best results

Diet and Supplements

Make sure you have nutritious vitamin C rich food in adequate quantities as it helps in bone mineralization. Make sure you consume green and yellow colored vegetables that contain vitamin C in sufficient quantities.

Supplements – Make sure you take vitamin C and D supplement daily that helps your body to absorb calcium and ensure good health on the overall.

Advice – Do seek the assistance of a dietician or a qualified nutritionist for ascertaining the requirement and sources calcium and Vitamin D rich foods suitable for your consumption as per age and fitness levels.

Health and Weight Check

It is essential to undergo proper diagnostic tests to check your health quotient especially the bone density check to know if you are suffering from osteoporosis and to what extent. Also, if you are overweight, you need to lose it the healthy way and become fitter than ever before.

Remember, one extra pound on your body is equivalent to 4x more pressure on your knees to withstand it.

Advice – Pay attention to body signals through aches, tears, sprains, feeling tired, slouch when sitting or losing balance while walking. So, go for regular checkups and modify your health accordingly.

Comfortable & Suitable Footwear

Aching feet and legs are the main indicators that they are feeling the pressure of our body weight and we need to take corrective measures as soon as possible. But to begin with, we could switch over to comfortable footwear for instance padded footwear with cushioned soles or orthotic footwear. This type of footwear is designed to reduce the pressure on our knees and feet during movement leading to fewer aches and inflammation on the lower body.

Advice – Switching over to ergonomic orthotic footwear is the first step to prevent further degeneration of your bones and joints, followed by consultations with your medical practitioner and physiotherapist for weight management and exercise routines.

Respect your body and give it all the attention it deserves. Your health defines who you are. It is for your best interest that you maintain health to bone and joint conditions along with general body conditions to lead a normal and active life for a very long period.