Four Types of Exercise for Optimal Physical Mobility and Joint Health
No matter a person’s age, staying mobile, healthy, and fit should be a priority. The best way to ensure you are maintaining your ultimate mobility is to consider four different types of physical activity.
A person’s weekly physical activity goal should include multicomponent physical activities that includes balance training as well as aerobic, stretching and muscle-strengthening activities.
Joint Health and Mobility Exercises
Aerobic exercise is any type of exercise that speeds up your heart rate and breathing. It gives your lungs and heart the exercise they need and it increases your endurance.
For substantial health benefits, adults should do at least 150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) to 150 minutes (2 hours and 30 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity. Preferably, aerobic activity should be spread throughout the week.
As we age, all of us lose muscle mass. This is why strength training is so important. Adults should also do muscle-strengthening activities of moderate or greater intensity and that involve all major muscle groups on two or more days a week, as these activities provide health benefits.
Muscle stretching improves your joint’s range of motion. Each joint in your body has a different range of motion, which is the distance and direction a joint can move to its full potential. Stretching helps to improve range-of-motion in your joints. To maintain healthy joints, they must go through their full range of motion daily.
Finally, balance exercises improve your balance, make you feel steadier on your feet and help prevent fall-related injuries. Exercises like yoga are also proven to improve function and quality of life.
Other Key Points on Maintaining Joint Health:
- Don’t Stop Moving
- Maintain a healthy weight
- Ice to Relieve Inflammation
- Use pain relievers wisely
- Brace or wrap
- Try steroid or hyaluronic acid injections
- Work with a physical therapist
- Consider alternative treatments
If you have been suffering from loss of range of motion, constant stiffness, pain and/or swelling in one or more of your joints, an orthopedic surgeon will be able to efficiently make a diagnosis of arthritis or another condition. Consult the orthopedic specialists at Southern Oregon Orthopedics. Call us at 541-779-6250.
Sources:
https://www.nia.nih.gov/health/infographics/four-types-exercise-and-physical-activity
https://health.gov/our-work/nutrition-physical-activity/physical-activi…
https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidel…
Harvard Health