Health tips

How to improve our joints and bones?

How to improve our joints and bones

We often talk about muscles when it comes to sports. However, an essential part of our health when we exercise is related to our joints and bones. From the age of 30, we feel pain during and outside training. Lack of attention can therefore lead to severe injuries.

Maintain bone mass in adulthood

Bone growth is a gradual process during childhood, adolescence, and early adulthood. Our bone system gets bigger around 30  and reaches its maximum size.

The growth of the bone structure slows down and begins its wear and involution from this decade of life. This is why athletes over 30 should take steps to ensure that the degradation is less severe.

The decalcification process is usually much more robust in women. Bone loss accelerates due to factors such as menopause. This is why girls tend to resort to dietary supplements more quickly. In such a case, the most significant risk is osteoporosis.

How to protect the bones?

The simple act of exercising and following a healthy diet is the first protective measure. The diet, however, may not be based solely on wanting to lose weight or gain muscle mass alone.

It is indeed essential to ingest certain fundamental food elements. The first is access to calcium. It is the most effective mineral in bone formation. 45% of our bones are mainly composed of calcium carbonate and phosphate.

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Another essential element for bone protection is vitamin D. The problem is that this substance is not easy to obtain. Its primary source is exposure to the sun. It is, therefore, always good to be exposed to the sun. We can thus understand why the sedentary lifestyle contributes to the degradation of our structure.

The importance of joints

The passage of time can also be reflected in our joints and bones. The most significant risk, when it comes to the first, is osteoarthritis or joint inflammation. Its origin is the early loss of cartilage and the weakening of the associated muscles.

These discomforts almost always occur in specific areas:  legs, knees, or parts of the arms. The most profound thing in the case of athletes is that this condition can generate a certain rigidity. Sports performance is, therefore, strongly affected by osteoarthritis.

These types of complaints can nevertheless be prevented. Physical activity can be the key to avoiding these pains and your front door. Preliminary warm-up and correct physical activity will therefore be the keys to success.

Protection of joints and bones

Protection of joints and bones

Exercise is also, in the case of the joints, a protective mechanism as long as it is done correctly. Proper warming up is necessary to prevent injury. Performing exercises using appropriate postures and procedures, therefore, becomes essential.

Joint injuries can be much more severe and recurrent in late adulthood. People aged 40 and over should be aware of their physical limitations.

Maintaining control of certain bodily conditions is also necessary: adequate weight and avoiding overloading are essential requirements.

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It is also necessary to implement specific special attention. This is particularly the case with applying heat, massages, and other treatments typical of physiotherapy. States of depression and stress must also be eradicated.

The practice of exercise in adulthood: implementing common sense

The practice of exercise in adulthood

When we are young, it is customary to go a little beyond our limits. Our body also has the necessary characteristics, at this stage, to surpass us. On the other hand, we are responsible for managing our energy and body resources as we age.

Rest is a determining factor in the recovery and management of our physique. Each training must be done with intelligence and vigilance. Protecting our joints and bones is also a matter of brilliance here.