8 Ways To Keep Your Joints Healthy*

Friday, 29 June 2018, By Alex Allegrini and Ben Kayser

8 ways to keep your joints healthy

  • Keep moving - Most people are afraid to put the joints through their full range of motion - they're built for it!
  • Protect the joint - pay attention to pain and avoid activities that are more than a 5/10 pain threshold, don't overdo it (rest/activity ration), have the correct mechanics (a good physio will help with this), have an assistive device if needed (brace, tape).
  • Maintain your ideal weight - every 1kg extra is 4kg per step on your knee joint!
  • Low-impact exercise - swimming, the cross trainer or rower and many social sports - walking/cycling/golf
  • Strengthen the muscles around the joints through resistance training - take the load away from the bones and cartilage. 
  • Range of Motion Exercise - Tai Chi, Pilates, Yoga, stretching (no static-stretch on cold muscles - instead do a dynamic warm up)
  • Anti-inflammatory diet - Omega 3's - Nuts (particularly Walnuts), Seeds, Avocadoes, Salmon, Green Leafy Vegetables, Extra Virgin Olive Oil, Fish Oil
  • Vitamin D and Calcium - Vitamin D is needed for absorption of calcium and comes from the sun (the best spot for absorption is actually your wrists) - 20mins/day and calcium can be found in dark green leafy vegetables, nuts, cheese, yoghurt.

 

Our team of expert Health and Fitness coaches help people along their journey every single day with information just like this. If you'd like to have access to that help - contact us! 

 

*Disclaimer: Individual results vary based on agreed goals. Click here for details.

Join Drummoyne

Drummoyne Studio Articles

5 Myths Busted!

5 Myths Busted!*

Weight Loss

Got back pain? DO THIS!

Got back pain? DO THIS!*

Personal Training

Drummoyne Studio Testimonials

Lost 11kg-beforeLost 11kg-after

Iain Montague

Lost 11kg*

Lost 14kgs!-beforeLost 14kgs!-after

Damian Costigan

Lost 14kgs!*

Lost over 25 Ibs-beforeLost over 25 Ibs-after

Shelley Montague

Lost over 25 Ibs*

Lost 16kgs in 6 Months-beforeLost 16kgs in 6 Months-after

Natassia McMahon

Lost 16kgs in 6 Months*

Lost over 8kg-beforeLost over 8kg-after

Carmen Kelly

Lost over 8kg*

Lost 23kg!-beforeLost 23kg!-after

Roger Bertoni

Lost 23kg!*


*Individual results vary based on agreed goals

Connect With Us

Transform Your Life

with a Vision Personal Trainer



Thank you for your enquiry.


A studio representative will get back to you as soon as possible.