Ways to Be Good to Your Joints

Follow these simple steps to preserve joint health.

Avoid a pain in the neck. Document holders attached to computer monitors and positioned at eye-level, along with hands-free telephone headsets, can reduce neck strain.

Ditch the high heels. Unless you're a fashion model, chances are you can live without high heels. Experts say a three-inch heel stresses your foot seven times more than a one-inch heel. In addition, heels put extra stress on your knees and may increase your risk of developing osteoarthritis.

Sit and stand. Neither sitting nor standing on your feet all day is good for you. When possible, alternate between the two to prevent locking yourself in one position. If your job primarily involves sitting, take a break and stand up every 30 minutes or so.

Turn off the tube. Television not only keeps you sedentary, which slows your metabolism, it also makes you prone to overeating. Read a good book instead, or better yet, pop on those cross-trainers and hit the road.

Build strong bones. Boost your calcium intake, because a diet rich in this important mineral helps to keep your bones sturdy and can lower your risk of osteoporosis (the brittle bone disease). There are plenty of sources besides milk, including yogurt, broccoli, kale, figs, salmon and calcium supplements.

  

Curtail your caffeine intake. While you may need that extra burst of energy in the morning, try and resist those second and third cups of coffee. Studies show that the extra caffeine can weaken your bones.

Take the plunge. From strength training to jogging to aerobic classes (and let’s not forget the plain old swim), aquatic exercises allow you to keep doing many of the exercises you love while taking a load off your joints.

Stttrrreeetttccchhh. Stretching isn't just for workouts anymore. Take breaks throughout the day, including at your office, to get re-energized and help keep your muscles and ligaments flexible and strong.

Make a date with your doctor. See your physician for a routine check-up at least once a year. Request an examination of your joints – from head to toe – and ask for tips on protecting your joints from daily wear and tear. It's never too soon to learn self-management techniques. 

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