8 Steps to Healthier Knees and Improved Overall Fitness
Most of the people with ache/pain are less motivated to do physical activities or exercise because they fear arthritis will be increased. It is also a fact that different factors can affect the condition of your knees and other joints. Things like unnecessary pounds in body weight, sagging skin due to gaining or weight loss, poor muscle tone and inactivity can have a direct impact on your knees.
As we know that knee joints are composed of bones and cartilage that relies on joint fluid for nutrition, effective knee movements make sure that your knees get the sufficient amount of joint fluid needed to stay healthy and moving. Moreover, walking and exercise are great for knees even for the knees that are not in the good working conditions and aching too.
Below are the steps you can take to have healthier knees and to improve overall fitness.
1 Anti-Inflammatory Diet for Knee Joint Health
You can keep arthritis symptoms under control by reducing the inflammation in your body. That’s why; eating anti-inflammatory diet can be one of the vital steps to healthier knees and overall joint health. An anti-inflammatory diet plan involves more foods that decrease the inflammation to keep your joints healthy and working too.
2 Shed Extra Pounds
Unnecessary body weight puts extra strain on knees that can have a bad impact on the appearance of your knees. In simple words, losing extra pounds is one of the best ways to prevent aching knees. However, you should be eating a healthy diet along with strength training and gym workout to lose extra pounds without facing health concerns. Successful body weight loss will also help you slim the knee areas too to keep your knees moving healthily.
Running and jogging are the best calorie burning methods that can also keep your knees healthy. Since jogging is a little bit harder than walking, it can help fortify the front area around your knees to help you move better. According to healthcare experts, running can be more effective to lose extra pounds than long-distance races. However, you should consult with your doctor or personal trainer about knee stretches you can do to warm up your body for better outcomes.
4 Choose the Right Shoes
Flat and flexible shoes not only help you walk comfortably but also keep your knees calm while walking. For women, heel-less shoes are highly recommended because high-heals will not only affect the appearance of the knees but can also cause lower back pain. That is the reason; you should be choosy while buying a new pair of shoes for running or for day to day use.
5 Don’t Stretch Before Exercise
Stretches bring flexibility into your body and can also help you move better than before but don’t stretch when you are about to do some workout or exercise. Always try to do a light warm-up such as 10 minutes’ walk or ligaments etc. before exercise.
Cycling is known as one of the best cardiovascular exercises that not only keep your heart healthy but strengthens your knees too. Riding a bike also provides great toning potential to your body. When you ride on a bike, different organs of your body such as your quads, thighs, and calves work together to keep your knees healthy and improve overall fitness too. Basically, cycling is a low impact substitute to running and could be a better option if you are suffering from a knee injury. If you are unable to ride a bike outdoors, you can opt for a stationary bike at the gym.
Lungs are considered as the best work out if you really want to keep your knees in healthy and working condition because lungs target the front muscles of your legs. You can easily do lungs by stepping one leg forward in the angle of 90-degree and by keeping your upper body straight. Repeat the same action for 10 times on each leg and you can boost the results by holding a pair of dumbbells.
8 Know Your Limits
Experiencing some muscle aches after exercise or workout is the normal routine but if it hurts you more than 48 hours, its mean you have overdone the exercise. In simple words, know your limits and choose the workout methods according to your stamina in order to prevent issues like runner’s knee.