Is Exercise Really the Key to Good Joint Health?

I'm sure that most of you have heard the phrase "use it or lose it" before. Well just yesterday I found out how true this statement really is. Yesterday, I single handedly (without a snow blower) shoveled out our entire driveway and side walk of fresh snow. Afterwards, aside from being a little tired, I felt great! I didn't have any achy joints, sore back or anything! Now before any of you so called "couch potatoes" start thumping your chest and say, well I can do that too, be careful. You need to build up to this level of activity over time with a regular exercise plan. To do otherwise might just land you in the hospital or worse. Here is why. If you live a very sedate lifestyle, sudden exercise, like shoveling show in the extreme cold can be a shock to your system, resulting in a heart attack, stroke or injury to your joints. The good news is this; you can be active again, so you don't have to be a slave to age.

So, as part of your New Year resolutions decide to begin a regular routine of weekly exercise. You'll be glad you did! There are real benefits for your joints by committing to an exercise program. Actually you can really delay the aging process by several years by exercising. Many people when they hit their 50s and 60s just give up doing the sports they used to love in their younger years using the excuse, "I'm just too old for that stuff now". Many actually withdraw from most any kind of physical activity altogether fearing that they will hurt themselves and become more disabled. Nothing could be further from the truth. It actually is beneficial for your joints when you exercise. Once you start, you will begin to notice how much more you can really do and will be amazed at how your energy level increases. You just need to make a commitment to do it. Here is what I found out from the health professionals about the benefits of exercise.

The most common affliction of the joints as people age is arthritis. According to Mayo Clinic staff representatives exercise is absolutely crucial for arthritis sufferers. It increases strength, flexibility, actually reduces joint pain and helps fight fatigue. Exercise even helps you to maintain a healthy body weight. Many people make the incorrect assumption that exercise will aggravate what joint pain and stiffness you already have. But it is the lack of exercise that actually does damage to your joints. Exercise helps strengthen the muscles and tissues around the bones and joints and protects them. In the long run exercise protects your joints, it doesn't damage them.

Here are the benefits of exercise:

· Helps strengthen the muscles around your joints

· Helps maintain bone strength

· Gives you more strength and energy to tackle the day

· Helps you get a better night's sleep

· Helps you get in control of your weight

· Makes you feel better about yourself and your well-being

Here are 4 different choices of exercise you can pick from:

Range-of-motion exercises are great for relieving stiffness and helps increase your joints ability to reach their full potential range of motion. This is the least aggressive kind of exercise you can start with. Simply raising your arms over your head or rolling your shoulders forward and backward. You can do these daily if you'd like.

Strengthening exercises can help you to build stronger muscles that better support and protect your joints. Weight training is a great example of this type of exercise. It's recommended that you do this every other day, so that your muscles can rest up between routines. Even take off an extra day if you are experiencing some pain in your joints or swelling.

Aerobic or endurance exercise is really good for both your joints and overall fitness. It improves cardiovascular health, helps with weight control, and increases your stamina. Low-impact aerobic exercises like walking, biking and swimming are particularly good for your joints.

Other activities any movement can be beneficial for your joints no matter how small. If one workout is more appealing to you, feel free to ask your doctor if it's right for you. Gentle forms of yoga or tai chi are a good choice. Tai chi can improve your balance and prevent falls.

Don't begin an exercise program without guidance, especially if you already experience a chronic pain condition such as back pain, or hip, knee or shoulder problems. Consult with your doctor first and then find an expert, either a physical therapist or athletic trainer to show you the best exercise for your joints given your current condition. One health professional commented "I may recommend a particular exercise that's great for 75% of people, but maybe another 25% really shouldn't do it."

I decided a long time ago, that I wanted to stay in shape. I'd been sick during most of my youth. I have been frequenting the gym on a minimum of 3 times a week, and as result by heart rate stays at a very low rate, about that of a seasoned athlete. I don't very often get out of breath either. So, shoveling snow was not all that different from the work out I get at the gym. As a result of exercising, I've been able to participate in most all of the sports I took part in during my youth without joint pain and continue to live a vigorous and active lifestyle. Better yet, people say I don't look my age! Hey, it's never too late. It's a new year. Start it out right, by giving yourself the gift of better health. You won't be sorry you did!


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Proper Sitting Positions And Your Spine

Have you ever thought about how much time you actually spend sitting in an average day? I bet you haven't. Office workers will spend anywhere from six to seven hours per day sitting. Then you have to add the time it takes to commute back and forth to work, eating lunch and dinner and possibly relaxing on the couch at the end of the day. On average, most people sit for a total of about ten hours per day.
How's Your Posture?
Most of us do not even realize how we sit. We just simply sit. But, the way we sit can have negative effects on our bodies especially the back. We must always be aware of our posture in order to ensure that our spine is aligned and not being put under any duress. Below you will find a list showing you how to sit correctly to minimize any damage to the back:
1 - It is very important to take a break at least every hour. Take advantage of a "dead" period and just stand and stretch for a minute or two. If you are unable to stand you must, at the very least, shift your position.

2 - Always make sure that your knees are lower than your hips. The back of your knees should never touch the seat.
3 - You should always keep both feet firmly on the floor. If your feet are too short to touch the floor, invest in a footrest.
4 - Never cross your legs while you are sitting. Your ankles should always stay in front of your knees.
5 - Having a chair with an adjustable backrest is crucial. If your chair has one, adjust it to support the arch in your lower back. If your chair does not have one ask your employer to get you one, or you can purchase one yourself.
The Importance of Sitting Properly
Good posture is important for long term health and helps to reduce the risk of degenerative arthritis and joint pain. In your back there are several ligaments, tendons, and combinations of soft tissue holding everything together. Ligaments hold our joints together and when these ligaments get overworked, stretched and strained a person can suffer from joint injuries. Once the ligaments are damaged the muscles will no longer work properly causing the muscles to use a lot of energy and become weak and tired. Sitting properly helps keep the ligaments strong, reduces muscle fatigue, the muscles use less energy and they do not get tired as easily.
Many of us would agree that we don't give a second's thought to how we sit; we just sit. This is possibly something we have done since childhood. It would be a good idea for your musculoskeletal health if you spend the next 30 days really paying attention to how you are sitting. Compare your sitting style to the correct way to sit in the list above and focus on changing your sitting patterns to match that list. Experts say that it takes at least 30 days to make or break a habit; so by this time next month you should have developed a better posture.

If you need an expert consult, find a local chiropractor who is trained in body mechanics to fine tune your habits. He or she will be able to tell you what you are doing right and what you need to improve. They'll be able to give you good advice on how to maintain your good positions and change your bad habits. They'll also be able to help your whole body function better through potential chiropractic treatments.

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