Boost your joint stability and lower the chances of harm by incorporating these six sanctioned exercises, recommended by professionals.
Building and maintaining joint strength is essential for overall health, and Nuffield Health has selected six exercises as the best for achieving this goal. These exercises, which can be performed either equipment-free or with a simple resistance band, are designed to improve strength, mobility, cardio, and stability.
The routine should be repeated two to three times every week and done alongside an aerobic activity like walking. Each move should be performed for between 30 seconds and one minute, then rested for 15-30 seconds.
One of the featured exercises is the squat, which strengthens the lower body and improves mobility. To perform a squat, stand with feet shoulder-width apart, push hips back, bend knees, and lower until thighs are parallel with the ground. Drive through the feet to return to standing position.
Another exercise is the seated row, which targets the back muscles. To perform a seated row, loop a resistance band around a sturdy structure, squeeze shoulder blades together, pull the band to your lower ribcage, and control it back to the starting position.
The shoulder press exercise strengthens the shoulders and upper body. To perform a shoulder press, sit on a bench or chair, wrap the resistance band underneath the seat, bring hands up to either side of the chest, push hands overhead until they lightly touch, and control the bands back to the chest.
The leg extension exercise strengthens the legs and improves mobility. To perform a leg extension, tie a resistance band around the front right leg of a chair, sit down, loop the other end of the band around the right ankle, straighten the right leg, and repeat on the other leg.
The step up exercise improves balance and strengthens the lower body. To perform a step up, stand adjacent to a sturdy raised surface, place the closest foot onto it, drive through the foot on the step to lift the other leg, hold the top position for a second, then lower the foot back down to the ground, and repeat on the other side.
Lastly, the stability challenge improves balance and core strength. A bosu ball or balance board is recommended for this exercise, but a no-equipment alternative is also included.
Participating in physical activity with a group of like-minded participants in a fun environment with a specialized instructor can lead to great outcomes for joint health. Nuffield Health's Joint Pain Programme, developed by Dr. Jonathan O'Keeffe, the Head of Research and Innovation within the company, is designed to help people with conditions such as osteoarthritis, rheumatoid arthritis, bursitis, and various degenerative conditions.
Abby O'Rourke, the clinical fitness regional lead at healthcare charity Nuffield Health, delivers the joint pain program and teaches Les Mills Core, BodyBalance, and BodyAttack fitness classes. Yoga classes and Les Mills BodyBalance classes can also help improve mobility and stability.
Exercise has been shown to support joint health by building and maintaining strength in the supportive tissues around joints and increasing endorphins, which can reduce sensitivity to pain over time. Improving cardiovascular health reduces overall inflammation contributing to joint pain. Having more stability and balanced muscles reduces the chance of injury.
The UK chief medical officer's guidance is "some is good, more is better." So, get moving and start strengthening your joints today! And remember, a bosu ball or balance board can be purchased for roughly $15 from Amazon.
