Exercises to Keep Your Joints Strong

We often find that our mobility begins to decline as we age.

If you’re under 50 and reading this, it might not seem like this is something that you’ll have to deal with any time soon. But even if you’re mobility isn’t suffering, it’s never too early to start thinking about how to future proof your body.

If you begin searching for strategies to help keep your joints limber and strong, you’ll be met with a variety of differing opinions. Stretch, don’t stretch, Lift weights, don’t lift weights. Try calisthenics, don’t do calisthenics. You get the idea. The internet is a place full of opinions and it can be tough to narrow down exactly what plan is right for you.

We hope to make that a little easier.

On this episode Nutrition World founder, Ed Jones, shares how he’s maintained healthy joints after numerous years of exercise. He lays out seven essential exercises (with visual references) to help you understand just how easy keeping your joints strong can be.

Ed’s practical tips and encouragement will inspire you to take charge of your health journey, whether you’re a fitness enthusiast or just starting on your wellness path. You’ll gain valuable insights on how to age gracefully, stay active, and enjoy a fulfilling life at any stage.

Ed Jones 0:06
Welcome, everybody back to nutritional podcast. You know, I’ve been a lifelong exerciser in the gym for since I was 14, I’m almost 67. And there’s one thing I say constantly is sitting is the new smoking. That means that the more we sit and the less active we are, the faster we will fall apart after a certain age especially. And you know, anything is going to be helpful to your health, there’s no doubt and to joint health, because that’s the focus of this month. Because movement pushes fluid in and out, we don’t want dried out joints, we want to be able to maybe wear out rather than rust out and being inactive where rusting our joints and certain ways. And there’s so many methods, but I would rather you have an A plus method than a C method. I mean, we all have gone through school, and we’d like A’s better than CS. So let’s try to strive for that a level because as I say, constantly, you know, when you know better, you have the chance to do better. Well, here’s what I’m going to talk about. And I’m actually did some videos for you from the gym setting that I’m in Monday through Friday. And this involves weight training. Some of you might say, Oh, I don’t really like weight training. I don’t really always like eating broccoli. I don’t like always taking my supplements. But the price I get and the gift I get from it is so exponentially worth that small amount of effort. And always say as far as the amount of working out, it’s about three to four times a week, ideally, four. But if you wake up in the morning, you say did I work out yesterday? And the answer is yes. Today’s an option day. If you wake up in the morning and say did I work out yesterday? And you said no, it doesn’t matter. let nothing get in your way. This is your investment. This is how you’re going to turn into what Dr. Peter and Tia says this The centenarian decathlon. That means preparing yourself to age gracefully, so that when you’re 6070 and 80, you’re still able to play with the grandkids, you can do your own chores, you might not be climbing trees anymore, but you can carry your luggage, if you go to the airport, those things don’t happen normally, unless you’re a very active person, maybe genetically gifted, which is a rare thing. But we can make it happen for almost everybody if you put a plan together. And of course, we’re not gonna talk about the foods and the nutrient plan because we do that on other platforms. But on this one, I think you probably can do work out at home. But I think it’s far easier to work at gyms, gyms today can be very value base from 10 to $20 a month. And if you’ve not been to one, just try to know that you will be comfortable in that setting and a couple of weeks if you just start going. So let’s start talking about these exercises. Aerobic exercise, which really helps the lungs really helps maybe your tone will not truly help joint function and setting you up for that success as we age. The number one most correlated evidence in the published medical literature for mortality is losing muscular strength and VO two max that means lung capacity. Those are the two things. It’s not being obese. It’s not taking or not taking vitamin D, it’s not eating broccoli or not. It is weakening weakening of the muscular system, including hand grip, and the weakening of the lungs. While I’m tell you weight training is the only way you’re going to build the muscular system back. So we’re going to talk about and show a little video of how to do this. The number one thing I have learned, especially lately is when you do any exercise, and you’re pushing outward. As you come down the negative part. Don’t let it fall, do it about the same speed that you went up. That is very, very important. Why do I push free weights, it’s because it activates the stabilizing muscles where a machine will not do that. Now, if you’re not used to free weights, get a friend a personal trainer start really slow or start on those machines is perfectly fine until you get through the soreness. But eventually if you want the a plus on your report card, then try to do free weights because as you’d have to work a free weight all these tendons and ligaments that help you to stabilize that movement will help you in life. When you’re carrying those groceries. You’re not gonna carry it by one muscle which the machine will allow you to do. You’re gonna be carrying it by combinations of the whole system trying to put it in the cabinet carrying it in the house, walking up the steps. And the more you do it with free weights, the more you are going to mimic Mother Nature Which to me, goes back to the word ancient wisdom talked about it for 25 or 30 years. When we can follow mother nature we almost never can go wrong. So the first exercise Just benchpress very standard, we want to do between seven and about 13 reps. That means repetitions. So when you put a weight on, or even if you just have the bar, there’s no slinging of the weights, there is a very precise movement. As you go out a precise movement as you come down, I want you to do between about seven to about 13, or 14 reps, somewhere in that range, not 20 reps and not two. And as you get stronger, you want to go up on weights. So that is the bench press. Secondly, shoulder press, shoulder press is so important because there’s so many things in our life that we’re going to press up, again, the same principles with the same reps. And you can do it with either bars or dumbbells or whatever, but do free weights eventually. And again, the same speed going up the same speed going down Third, we’re going to do rows, we want to work that back the backwards, if you bend over, you’re picking a grandkid up, like I’m gonna pick Hurry up or forest up, but two grandkids, I want to build a do that or even a suitcase from the ground. All those things require this back to be strong and stable. So you can do many versions, but the one I did is very safe, especially when you’re holding on. But the other hand, bicep curls, bicep curls play a role probably a little bit more in the look of the physique and the body. Because we don’t do a lot of curling in life. But what we do is we also like to look better. And that’s one of the benefits of this weight training is it’s going to improve your physique. In most cases, not the first week is just like growing your garden, it’s going to take some time to cultivate it. But it will work if you do it consistently minimum three, four is ideal. Five is you can do that. But you don’t have to do that. tricep exercise, that’s the back of the muscle here at the back of the muscle is called a trust. Yep, it’s got three little hands. That’s why it says try. And again, it’s not don’t have to be that strong in life. But again, the arms are something for men and women. That seems to be very desirable, because we were short sleeve shirts and things such as that. And all of these apply to women exactly like I do men. Next sitting leg press. Now the leg stuff I do like the machines one is I had double hip replacement less than a year ago, and do extremely well have zero pain, very happy with it. But I still have a hard time with the free weights. So you do what you have to do. But the leg press works pretty darn well, very safe, very easy against seven about 13 reps. And then I will do some of the other machines in the gym like extensions, but you do what you can do on that at least do about three sets of each of these per body part. And then the last the core, the core, you I could fill a page where the options to do core exercises, the core is really what coordinates the upper and lower body, it makes you feel stronger, it prevents back aches because this weakens on the front. And this pulls on the back it creates this imbalance that we when we walk we sit and everything else, we are not in a very harmonious state physique wise, and that is like tires that are out of balance, they are going to wear on one side opposed to the other. So we want to work that core. And this is just one of the many exercises that I have done over the years and I’m very, very happy. If I can’t do anything else for the stomach. I will do that one as I go into the gym. So know that these are easy to do once you get used to them. I encourage you to know that they’re elixirs of your longevity. If you do nothing else, try to put in three to four days a week of exercise. Don’t worry about wearing out your rusting out, it’s far more of an issue than wearing out. And it also helps the mental state by creating endorphins. You look better, you’re gonna feel better. There’s zero downside to this zero. So I encourage you now that you know better, let’s do better. And again, nutrition was here to help you and even in this regard, if you have questions, we have people that can help you on this level. So go out and make it happen.

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