Amid achieving career goals and fulfilling the family responsibilities before the 30s, it’s quite common to be careless about health care. Now, you’re young, fit, and healthy but after crossing 30, your body starts turning weak. The major effect of age can be seen on ortho health mainly the joints. A joint is an articulation between two bones in the body and responsible for the whole body movement. Their proper health is very mandatory for living a pleasant life. In this article, you will get to know about some amazing tips to prevent joint problems after your 30s.
Here are 5simple but amazing tips that will help you in keeping your body joints in a good and healthy state. Read and follow these tips to get benefits.
Keep yourself physically active
One of the major key factors for keeping the body joints healthy is to keep your body physically active. Daily exercise of at least 45 minutes is beneficial for overall body health. You can dance, swim, walk, gym, run, cycle or do any other physical activity that will drown you with sweat. Try to sleep before 10 pm and wake up at 6 am for doing some physical workout.
Move at your desk
Prolonged sitting for work purposes can increase stiffness and pain in your joints. So, make a conscious effort to get up and move- especially if you’re working from a desk most of the time. Stretch your body after every hour and go for a walk around the office. Try to spend your lunch hour by doing some low-intensity exercise like rowing, cycling, or pilates.
Get to know your risk
Know your daily activities which can put you at risk of joint problems after your 30s. The activities like smoking, alcohol consumption, hard physical labor, being obese, or having some family history of joint disorders can lead to joint strain and stress can cause swelling and inflammation in the joints. If you’re suffering from any of the above conditions, immediately visit a doctor or counselor for getting advice.
Loose excess body weight
The doctor says “For each kilo of weight loss, you’ll take 4 kilos of force off your knees when standing or walking”. Maintaining your body weight under normal values is the key factor to prevent joint as well as other ortho-related problems. Achieving healthy body weight is also favorable for staying protected from cardiovascular disorders, digestive disorders, and various other unhealthy conditions. You can calculate your normal weight according to your height by using the following given formula:
- For men= 50 kg + 1.9 kg for every inch above 5 feet
- For women= 49 kg + 1.7 kg for every inch above 5 feet
Feed your body with healthy food
Even if you are healthy now, it is a good idea to eat healthy food items to keep your joints in a healthy state. Consumption of fruits and vegetables will aid you in minimizing the risk of developing joint disorders. Omega-3 fatty acids/ Fish oils, Lentils, Beans, Olive oil, Colorful fruits, Brassica vegetables, Nuts and Seeds, Whole grains, Garlic, and Root vegetables are some of the foods that may help you in reducing pain and increasing mobility in the joints.
THE BOTTOM LINE
Follow the above-mentioned tips in the present for securing proper joint health in the future. Today’s carelessness can make you debilitate in the life coming ahead. Avoid unhealthy lifestyle habits and keep yourself physically active to prevent ortho as well as various other health-related ailments.