That's Fit

Last week, the Jumpstart Your Fitness post was about how we all take advantage of our feet, using and abusing them and neglecting to take very good care of them until they start screaming out in pain or discomfort. Well unfortunately the same can be said for the way we treat our joints. Knees, hips, ankles ... they all do their jobs on a daily basis, usually quietly and without complaint, but also without a second thought or moment of consideration from the people to whom they belong. Men and women are quick to work on health routines for strengthening muscles and protecting skin, but what about strengthening and protecting your joints? Nothing slows (or halts altogether) a workout routine faster than knee pain, hip pain, shoulder pain, etc.

So follow these guidelines for having healthier joints, starting today:

Exercise regularly The single best way to keep your joints working properly is to exercise them on a regular basis. Low-impact exercises like walking, swimming, and cycling done at least three to five times per week will keep your joints healthy by increasing circulation and helping to maintain range of motion. If you have joint problems, avoid high-impact sports like running, along with any activities that cause pain.

Use your diet to reduce inflammation Inflammation is a joint's worst enemy, so do what you can to reduce it in your body by eating foods that help fight it and avoiding foods that encourage it. Stay away from highly processed foods, red meat, trans fats, and hydrogenated oils and do your best to eat more fresh fruits, vegetables, whole grains, nuts, fish, and vegetable oils.

Maintain a healthy weight Your joints have enough work to do without adding the weight of extra pounds into the equation. A BMI of less than 25 is recommended.

Strong muscles equal strong joints Strengthening the muscles that surround and support your joints is the same as strengthening the joints themselves. You can help your knees, for example, by doing leg presses and curls to build up the hamstrings and quadriceps.

Stretch! Although strong muscles help joints, tight tense muscles can strain them. Help relieve the stress put on joints muscles by stretching regularly.

Practice good ergonomics Make good posture a habit and make sure your desk and work environment is set up to support healthy and natural positioning. Holding joints in unnatural positions for long periods can cause strain and injury over time.