Many knee replacements and hip replacements are performed each year, but some of these surgeries can be prevented through good lifestyle choices and taking better care of our bones and muscles.
For instance, exercise and a healthy lifestyle have a direct effect on muscle strength, joint flexibility, and bone density.
Top tips for orthopedic (bone and muscle) health
- Maintain a healthy weight – Weight gain and obesity put more weight on the joints, which can weaken muscles and increase the risk of injuries. It also increases the risk of developing osteoarthritis.
- Exercise –Exercise including stretching, walking, swimming, and biking on a level ground helps to strengthen muscles no matter your age.
- Develop a strong core – Strong core muscles help you balance your body weight. Yoga and Pilates are two good kinds of exercise to strengthen your core and promote orthopaedic health.
- Stretch before exercise – Stretching is important to maintain flexibility, improve performance and lower stress injuries like sprains and strains. If you’re going to lift weights or do high impact aerobics, work on warm-up and stretching exercises before and after exercise. These types of exercises promote increased flexibility and help prevent muscle and joint injuries.
- Wear comfortable shoes – Supportive shoes promote proper alignment. Women who wear high heels on a regular basis increase their risk of developing back pain and knee pain.
- Get regular check-ups – Yearly visits to a doctor or healthcare provider are a good way of proactively managing your orthopaedic health. This is especially important for older adults, who can be more likely to develop arthritis and suffer injuries.
In addition to the above tips, ensure that your work and home environments are safe by looking at all things that may increase the risk of falls, slips and injuries.
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