Ladies – are your shoulders sore? Are your elbows cracking? If so, don’t be surprised. Women have a 30% higher risk of chronic joint pain than men.
So, here’s how to keep your joints strong no matter what your age. We got them from Health magazine.
- If you’re in your 30s: Start slow and STRETCH. Yes, you’re ready to hit the tennis court and try out those new sporty shoes, but you need to be sure to warm up by stretching for at least five minutes. Dr. Scott Zashin, an arthritis expert at the University of Texas Southwestern Medical Center, says doing any intense exercise when you haven’t warmed up can lead to tendinitis – inflammation of the tendons that connect muscle to bone, and bursitis – inflammation of the small sacs that cushion the spaces between your bones, tendons and muscles. So stretch out.
- If you’re in your 40s: Lose the excess weight. Carrying around extra pounds increases your risk of developing osteoarthritis - especially in your hips and knees, which bear the brunt of the weight. Dr. Ronald Anderson is a rheumatologist at Boston’s Brigham and Women’s Hospital Center for Arthritis and Joint Diseases. He says that osteoarthritis happens when the cartilage that cushions your bones wears out, causing pain and limited movements that used to be easy. In a recent study, Swedish researchers found that women with a BMI of 24 or higher were more likely to undergo total hip replacement. Anderson says people who maintain a reasonable body weight are less likely to wear out their joints.
- When it comes to preserving your joints in your 50s: Keep moving. It’s easy to quit working out as you get older, but that’s exactly what you shouldn’t do. Research shows that regular exercise can reduce both arthritis pain AND disability. The key is to stick with workouts like yoga that reduce stiffness and maintain flexibility in trouble spots. A recent study from Johns Hopkins found that yoga reduced the number of tender and swollen joints. Also, swimming is a good option, since it puts less stress on your joints.
