Joint pain can make even the simplest tasks difficult. Even making a fist or climbing stairs can become challenging. Frequently, many people mistakenly believe that physical activity has become too difficult and could cause the pain to become even worse. However, sometimes the opposite is true. The more your joints move, the more natural lubrication they receive to remain healthy and cause you less pain.

Of course, some exercises are better for joint pain than others. For example, long runs will likely cause wear and tear to your joints. But low-impact exercises like walking and swimming are a win-win: not only will you be able to remain active and alleviate pain, but also improve the lubrication of your joints.

For most people who live with joint pain, these low-impact exercises are smart, proven options. You can also check out Humana Neighborhood Centers or your local Senior Centers.

Biking

Biking – either indoor or outdoor – is an excellent exercise for those who suffer from joint pain or want to avoid developing it. This activity is low impact (meaning, less stress on the joints) and can also stimulate the muscles. This can help to decrease pain while stimulating motion and mobility. Biking can help build up your quadriceps, which can help alleviate pressure and pain if you have bad knees. Start out slow and eventually work your way up to 30-minute sessions on the bike.

Strength Training

One of the goals of exercising when you have joint pain is to build up the muscles around those joints. Strength training can help increase the capacity of the muscles surrounding the joints and stabilize them which can result in less pain. Talk to your doctor or a trainer or physical therapist before starting and ask them what the most appropriate training routine will be for you.

Elliptical Machines

Elliptical machines are a low-impact alternative to running and jogging.

They provide both high intensity interval training and steady-state cardio workouts. These aerobic workouts can strengthen your heart, lungs, and muscles which can help build your stamina and endurance. Ellipticals go easy on your joints, and simultaneously build muscles in your legs, which can help lower knee and ankle pain.

While taking steps to improve your health, it’s also a good idea to protect your loved ones. NCRGEA and AMBA have an excellent Whole Life policy that guarantees acceptance – even if you smoke or have weight issues. There isn’t even a health exam! Joining is easy: you can purchase your policy online. Sign up now for a Whole Life Policy through NCRGEA and AMBA at www.AMBAlifeinsurance.com/NCRGEA or call (800)-956-1228.

Source: https://pubmed.ncbi.nlm.nih.gov/27386811/

https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/elliptical-machines/faq-20058294#:~:text=Using%20an%20elliptical%20machine%20is,joint%20pain%20due%20to%20arthritis.

You know that old saying when your intuition is telling you something is wrong, “I can feel it in my bones”? All too frequently, when it comes to osteoporosis disease, many people aren’t even aware of the problem until they suffer an injury.

Osteoporosis: “The Silent Disease”

It is known as a “silent disease” because it’s common for people to be unaware of their bones getting weaker and to not suffer any symptoms until they break a bone in an unusual way, such as a minor fall, lifting something, or even coughing or sneezing.

Osteoporosis, a disease that thins and weakens the bones, affects approximately 10 million Americans aged 50 and up. Women are four times more likely than men to be afflicted by it. According to researchers, about 2 million broken bones every year are caused because of the disease.

A similar but less severe disease known as osteopenia affects 43 million Americans. This condition occurs when the body has a lower-than-normal volume of minerals like calcium and phosphorus. As a result, their bodies are unable to make new bone as quickly as it reabsorbs old bone. Although people with osteopenia still have enough bone density that the condition won’t cause fractures or breaks, the condition can progress to osteoporosis.

To keep bones strong and reduce the risks of weakening:

• Eat a diet rich in calcium and Vitamin D
• Get regular aerobic exercise such as walking, hiking, and stair climbing
• Engage in additional anaerobic exercises like light weightlifting to strengthen muscles as well as balance exercises including Pilates or yoga
• Don’t smoke

Unfortunately, if you do have osteoporosis, an injury can happen anytime, anywhere. You could break a bone at home in your kitchen while getting off a step stool, while you’re enjoying a walk with friends in your neighborhood, or while you’re away on vacation by lifting a suitcase. But you may need immediate emergency medical transportation to the emergency room, and an emergency ambulance or airlift can cost thousands of dollars.

It’s smart to be prepared. Whether you’re home or away, Medical Air Services Association (MASA) covers emergency medical transportation. MASA will cover your ambulance or emergency airlift, and services are paid in full, with no deductibles, co-pays, or dollar limits. NCRGEA and AMBA make getting a MASA plan easy. Learn more at ambamedtransport.com/ncrgea or call 800-956-1228.

Source: https://my.clevelandclinic.org/health/diseases/21855-osteopenia