Move more, sit less. Yes, it’s that simple. If only we could actually put that statement into action daily, we’d have a lot less people suffering from bone & joint disease. I know that many of us, myself included, have jobs that require us to sit for many hours, so moving more and sitting less sounds almost impossible in this scenario. Yet, we’re not being tied down to our chairs; if you are, then that’s another obstacle we’ll have to address later. By simply getting up from your seats every 30 minutes and doing a quick stretch, you will already be benefiting your body greatly. Movement, from walking to stretching to strength training, helps to keep bones strong, energy levels up, is great for your cardiovascular system and fundamental to living a long, healthy life.
I’m sure many of us have heard Healthy Body Challenge Coach, Sanjeev Javia, talk about the importance of movement at every age. He’s even demonstrated one of the most essential movements he recommends for optimal health; getting up from the floor using every part of your body and proper form. What’s difficult is that many individuals who are moving less are doing so because they’re experiencing pain from movement; from arthritis, low back pain, osteoporosis or pain of other bone & joint-related ailment. However, not moving will only make it worse.
So, what are some movements or exercise that you could do if you’re suffering from bone and joint-related illnesses? I’m glad you asked.
- For those suffering from osteoarthritis, engage in soothing exercises such as swimming, stretching, cycling and walking; avoiding exercises that place stress on the joints like running or other pounding workouts.
- For those with low back pain, make sure you’re doing a lot of stretching to help improve flexibility and function. Once pain has lessened, engaging in low impact exercises such as swimming, walking and light weight strength training can help strengthen the back.
- For those affected by Osteoporosis, increasing bone density is vital. This means weight bearing exercise such as hiking, stair climbing and strength training exercises are the best.
Of course it all starts with simply getting up, off your chair. So, begin by setting a 30 min alarm for your 8 hour work day. Every 30 minutes, get up and stretch, and if you have time, walk around and then go back to your daily tasks. This will be especially beneficial to individuals with tight hips. Also, make sure you’re giving your body the nutrients it needs for strong, healthy bones. Which means taking your Beyond Osteo-fx™ stick packs with you wherever you go. Keep a blender bottle handy at work and easily take your supplements in between your standing breaks. Your bone and joints will thank you!
Remember to move more and sit less. Prevention is the key!
Contributing Writer and Fitness Instructor