Part of the goal of healthy aging is to continue enjoying the activities you did when you were younger. As we grow older, we often experience a reduction in range of motion that can interfere with mobility and even rob us of independence if allowed to progress. Fortunately, you can take steps to support healthy joints to lower the likelihood of issues. Read on to learn how to improve flexibility and maintain it at any age.
Why Do We Become Less Flexible as We Age?
bod Changes in the intervertebral discs also contribute to the loss of elasticity. Plus, many older adults develop osteoarthritis, a condition where the cartilage that insulates the joints begins to break down. This causes joint pain and stiffness, reducing mobility and making everyday activities uncomfortable.
How to Maintain Flexibility
To maintain flexibility as you age, follow these tips.
Get Into the Habit of Daily Stretching
Stretching is an effective way to support mobility at any age. There are two types of daily stretches for flexibility that you can perform at home:
- Static stretches: Stretching muscle groups while sitting, standing or lying down. Typically, you hold each stretch for 15 to 30 seconds. You can perform these stretches on their own or before a workout.
- Dynamic stretches: Stretching that incorporates movement, such as arm circles and spinal rotation. With this stretching, you don't hold your muscles in position. Instead, you move through them to enhance blood flow. Yoga classes can be a great way to benefit from dynamic stretching.
Take Breaks from Sitting
Sitting for long periods can lead to stiffness. If your job requires you to remain in front of a desk all day, take periodic breaks to get up and move. Also, strive to get regular exercise from walking, swimming, cycling, dancing, or aerobics. The U.S. Centers for Disease Control and Prevention (CDC) says that adults should strive for at least 150 minutes of this type of physical activity each week.
Meet Your Body's Hydration Needs
Lean muscle mass is 70 to 75% water; as previously explained, the tissues often become dehydrated with age. Ensuring that you stay hydrated helps minimize the impact of the changes. Drinking water is an excellent way to boost hydration, but other fluids like juices and broth can help, too. In addition, juicy fruits and vegetables can contribute to your fluid intake.
Support Strong Muscles
Muscle weakness can lead to reduced support for the joints, leading to a loss of flexibility. With age, muscle mass naturally declines, but regular strength training workouts may help to fight against this process. The CDC suggests that adults complete at least two resistance training workouts weekly to support healthy bones, muscles, and joints.
Try Joint Health Supplements
When combined with the other tips on this list, joint health supplements may help to support mobility as you age. The right supplements can aid in the repair and rejuvenation of cartilage. Some also address inflammation to help alleviate joint pain and stiffness.
Talk to Your Healthcare Provider
Your medical provider should be involved in your efforts to maintain flexibility. Before taking any new supplements or starting a new exercise routine, you should discuss the matter with them. They can help you determine if the supplement or activity is the right fit for your needs and provide additional advice about supporting healthy joints.
Best Supplement for Joint Health
Body Kitchen Pro-Mobility Advanced, Joint Care supplement is an ideal solution if you're looking for vitamins for joint pain and stiffness. Its formula combines three key ingredients in scientifically backed doses to provide a clinically effective dose with just two daily capsules.
Patented Biolane green-lipped mussel extract from New Zealand may help to inhibit aging in the joint tissue, while AprèsFlex Boswellia serrata extract may help ease inflammation that contributes to joint pain and stiffness. In addition, the formula contains FRUITEX-B, a proprietary mineral complex that supports and heightens the actions of the other vital ingredients.
Talk to your healthcare provider to determine if Body Kitchen Pro-Mobility is the right solution for your joint support needs.