Quick health tips for busy people

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Staying active as we get older is easier than you may think, even if you’re discouraged by aching knees or arthritic pain. Exercise helps to increase your fitness, reduce body weight and boost your energy levels and mood. In addition, it may help to improve joint mobility and flexibility, muscle strength, posture and balance, and decrease joint pain, muscle tension and stress.1 Here are ten simple ways to keep your body moving and continue to lead a healthy and active life.

  1. If you have been inactive for a while it may take time for your body to adjust. Start slow by going for a short walk every other day and gradually increase the amount of activity you do each week.
  2. Consider “joint‐friendly” low impact exercise like walking, strength training, weights or gym machines, yoga, pilates, tai chi and dancing.1
  3. Swimming and water‐based activities are a fun, effective and safe way for people with arthritis to stay fit, build strength, ease stiff or sore joints and relax sore muscles because the buoyancy of the water takes the weight off painful joints.
  4. Consider taking a supplement such as Nature’s Own™ Green Lipped Mussel Plus Krill which may help to reduce joint stiffness and temporarily relieve joint pain so you can stay active and moving.
  5. Gently stretch before and after exercise.
  6. Aim for 30 minutes of physical activity on most days. This may be more manageable by combining several shorter sessions that add up to a total of 30 minutes.1
  7. Gardening, mowing the lawn, housework, taking the stairs instead of the lift and playing with pets all count as incidental exercise.
  8. Listen to your body. If you have extra or unusual joint pain for more than two hours after exercising, you have done too much. Next time you exercise, slow down or do less.1
  9. Upgrade your exercise gear. Be fitted for supportive shoes and ask your physiotherapist about using braces, sleeves or tape to support aching knees and sore joints.
  10. If in doubt, consult your physiotherapist to evaluate your fitness levels and plan a safe and gradual exercise program suitable for your body.


References

  1. Arthritis Australia, Physical Activity, http://www.arthritisaustralia.com.au/images/stories/documents/info_sheets/2013/PhysicalActivity.pdf, Accessed August 2013
  2. Arthritis Australia, Water Exercise, http://www.arthritisaustralia.com.au/images/stories/documents/info_sheets/2013/WaterExercise.pdf, Accessed August 2013

References
AU.NAT.13.08.050

August 2013

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Published February 27, 2014
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