We all know the mantra, “New year, new me”, often repeated to help provide motivation for a new beginning. The new year is when we create lists of resolutions to help us become ‘better’ versions of ourselves. Exercise is often at the top of these lists and whether you are a novice or a regular exercise fanatic, to keep going it is important to make protecting your joints a priority. 

“Joint pain can derail even the most dedicated fitness enthusiasts, which is why protecting your joints during exercise is essential for maintaining long-term mobility and enjoying your workouts,” comments Selvan Naicker, Brand Manager for ActiveEze™. 

Naicker provides the 10 tips to include in your workout routine to help give your joints the protection they need:

We all know the mantra, “New year, new me”, often repeated to help provide motivation for a new beginning. 

The new year is when we create lists of resolutions to help us become ‘better’ versions of ourselves. Exercise is often at the top of these lists and whether you are a novice or a regular exercise fanatic, to keep going it is important to make your joints a priority. 

“Joint pain can derail even the most dedicated fitness enthusiasts, which is why protecting your joints during exercise is essential for maintaining long-term mobility and enjoying your workouts,” comments Selvan Naicker, Brand Manager for ActiveEze™

Naicker provides the 10 tips to include in your workout routine to help protect your joints:

Warming Up

A proper warm-up is essential for preparing your body for exercise. It increases blood flow to your muscles and joints, helping to improve flexibility and reduce the risk of injury. To get started, spend five to ten minutes performing light cardio activities along with dynamic stretches. Movements such as arm circles, leg swings, and walking lunges can effectively loosen your muscles and prime your body for more intense activity.

Correct form

Maintaining correct form during exercise is just as important as warming up, as it helps prevent unnecessary strain on your joints. Poor technique can place undue stress on your body, increasing the risk of injury. If you are uncertain about your form, consider working with a personal trainer or following well-regarded online tutorials to ensure you are performing exercises safely and effectively.

Choose what works for you

Some forms of exercise, particularly high-impact activities such as running or jumping, can be tough on your joints. If you are prone to joint pain or discomfort, opting for low-impact exercises can help protect your joints while still providing an excellent workout. Activities like swimming, cycling, elliptical training, yoga, and Pilates are all great alternatives that reduce pressure on your joints while keeping you active and fit.

Building Strength

Building strength is another key factor in maintaining joint health. Strong muscles act as a support system for your joints, providing stability and reducing the likelihood of injury. Incorporating strength-training exercises into your routine at least twice a week ensures that all major muscle groups are strengthened, offering greater protection for your joints over time.

Proper footwear

The shoes you wear during exercise play a significant role in joint health. Proper footwear provides the necessary support, cushioning, and shock absorption to minimize the impact on your joints. Wearing the wrong type of shoes can contribute to discomfort and increase the risk of injury, so it’s important to choose footwear that suits your activity and provides adequate protection.

Listen to your body

Listening to your body is crucial when it comes to preventing injuries. Pain is a warning sign that should never be ignored. If you experience joint discomfort while exercising, stop immediately and assess the cause. Pushing through pain can lead to serious injuries, so always prioritize your long-term health over short-term performance.

Stay hydrated

Staying hydrated is another important factor in maintaining joint health. Water plays a vital role in keeping joints lubricated and helps maintain the elasticity of cartilage. To support your joints and overall performance, make sure to drink water before, during, and after your workout.

Adding the correct supplements

If you frequently experience joint pain, adding a supplement to your routine may help manage discomfort and inflammation. ActiveEze™’s five-way action capsules are designed to aid in the production and repair of joint cartilage, reduce exercise-related discomfort, and support muscle function. Regular supplementation can help speed up recovery and keep your joints in optimal condition.

Don’t skip the warm down

Ending your workout with a proper cool-down is just as important as warming up. Taking time to stretch after exercising can improve flexibility, alleviate muscle tension, and support overall joint health. This simple practice helps your body recover and reduces stiffness in the days following your workout.

Finally, allowing your body to rest is crucial for preventing inflammation and joint pain. Overtraining can put excessive stress on your joints, leading to discomfort and injury. Including rest days in your fitness routine and prioritizing quality sleep will aid in muscle repair and ensure your joints remain healthy in the long run.

Protect your joints

Protecting your joints is a key part of maintaining an active and pain-free lifestyle. By incorporating these strategies into your workout routine, you can enjoy your favourite exercises while minimising the risk of joint discomfort. If joint pain persists despite your efforts, consult a healthcare professional for personalized advice.

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S0 ActiveEze™ CAPSULES. Per white capsule: Opti-MSM 800 mg. Per green capsule:  Opti-MSM 700 mg; Zinc 5 mg; Copper 0,5 mg; Selenium 0,03 mg; Magnesium 24,12 mg. D 3.5 Connective tissue medicines:  other – Health Supplement. This unregistered medicine has not been evaluated by the SAHPRA for its quality, safety or intended use. Nativa (Pty) Ltd. www.nativa.co.za. 260 Cradock Avenue, Lyttelton, Centurion, 0157, Gauteng, South Africa. Customer Care Tel Number: +27 860 628 482. Customer Care e-mail: health@nativa.co.za.