Exercises, good for the joints: expert advice

Exercise that has a positive effect on joints can prevent or relieve the symptoms of various diseases, such as arthritis and osteoarthritis. In this article, we look at scientifically proven exercises that promote joint health, with quotes from researchers from different fields of medicine.

1. Aerobic exercise

Aerobic exercise helps improve blood circulation and nutrient delivery to joints, which promotes joint health. Professor Michael Greenberg, an expert in sports medicine, says, "Aerobic exercise strengthens the heart and improves overall endurance, which has a positive effect on joints" (Greenberg, 2021). Recommended aerobic activities include:

• Brisk walking
• Swimming
• Cycling
• Aqua aerobics

2. Stretching exercises

Stretching exercises help increase flexibility and range of motion of the joints. Dr Sofia Karlsson, a rheumatologist, states, "Regularly performing stretching exercises can prevent muscle and ligament contractions, which reduces the chance of injury and improves joint function" (Karlsson, 2020). Examples of stretching exercises:

• Gradual stretching of the leg and arm muscles
• Stretching back muscles
• Yoga

3. Stretching exercises

Strength training exercises help to strengthen the muscles around joints, which can alleviate stress and prevent problems. Dr Robert Weber, a specialist in orthopaedics and sports medicine, says: "Strength training helps to strengthen the muscle corset around the joints, giving them extra support and reducing the risk of developing problems" (Weber, 2020). Recommended types of strength exercises:

• Squats and lunges
• Pull-ups and push-ups
• Exercises with rubber bands or dumbbells

4. Balance and stabilization

Balance and stabilisation exercises are important for maintaining harmonious joint function. Working on balance and stabilisation exercises will help improve joint coordination and help prevent injuries. Examples of balance and stabilisation exercises:

• One-legged stance
• Bosu-bola exercises
• Tai chi

5. Low-impact exercises

Low-impact exercises such as swimming and yoga are particularly beneficial for people with joint problems, as they reduce stress on the joints. Low-impact exercises improve joint health without causing additional stress and pain. Here are some low-impact exercises you can incorporate into your programme:

• Swimming
• Water aerobics
• Yoga
• Pilates

In conclusion, regular performance of a variety of exercises, such as aerobic, strength, stretching, balance and stabilisation, and low-impact exercises, helps to maintain joint health and prevent the development of various diseases. However, before starting a new physical activity programme, you should always consult your doctor or physiotherapist to determine the most suitable exercises for your individual condition and diseases.

In addition to exercising, joint health can also be maintained in other ways:

• Eating a healthy diet: Eating foods rich in antioxidants, omega-3 fatty acids and vitamins can help reduce inflammation and maintain joint health.
• Weight control: Being overweight can increase stress on joints, especially knees and hips, which can contribute to joint health problems.
• Rest and sleep: Adequate rest and sleep should be ensured to restore the body and keep the joints healthy.

Thus, apart from regular exercise, other aspects of a healthy lifestyle should also be paid attention to in order to keep your joints in good condition. It is important to remember that joint health affects overall activity and quality of life, so taking care of them should be a priority for everyone.