Joints are fundamental components of our body, as they allow us to perform the movements necessary for daily activities. Connecting bones and enabling flexibility and movement are some of their most important functions. Throughout life, taking care of our joints is essential for maintaining good physical health, and understanding how to care for them and how our exercise routines affect them can make a big difference in our quality of life. In this article, we’ll discuss what joints are, how they change over time, how to keep them healthy, and what types of exercises are most beneficial for preserving them.
What are joints?
Joints are the structures that connect two or more bones in the body. They allow movement and are vital for the flexibility and stability of our musculature. There are different types of joints in the body, such as fixed joints, which don’t allow movement (for example, those in the skull), and movable joints, which allow movements like bending, extending, rotating, and more. Movable joints are the most common and are found in the knees, hips, elbows, shoulders, and wrists. These are surrounded by cartilage, ligaments, and tendons, which help cushion impact and stabilize movement.
Inside, joints contain a substance called synovial fluid, which acts as a lubricant to reduce friction between bones. The proper functioning of joints depends on the health of all these components, which means that any alteration, such as cartilage wear or lack of synovial fluid, can cause pain or difficulty in moving.
Aging and the joints
As we age, joints undergo a series of natural changes that can affect their mobility and function. One of the main issues joints face over time is cartilage wear, which can lead to conditions such as osteoarthritis. As synovial fluid production decreases, joints become stiffer and less flexible, increasing the risk of injury and joint pain.
Although aging is an inevitable process, there are strategies we can implement to reduce its effects on our joints. The key lies in maintaining a proper exercise routine that not only strengthens the muscles surrounding the joints but also supports their flexibility and mobility. An active lifestyle is one of the most important factors in protecting our joints as we age.
How to keep them healthy
Joint health is closely related to our physical activity and lifestyle habits. A crucial factor in keeping joints healthy is avoiding excess weight, as being overweight increases pressure on weight-bearing joints such as the knees and hips. Additionally, a balanced diet rich in essential nutrients like calcium and vitamin D can also help maintain bone and joint strength.
Regular exercise is key to strengthening the muscles around the joints and improving their functionality. Strength training, such as weightlifting, and aerobic exercises like walking or swimming are especially beneficial. These activities not only help maintain a healthy weight but also promote blood circulation, which provides joints with the oxygen and nutrients they need to function properly.
Low-impact exercises
To take care of joints—especially those more prone to injury—it’s recommended to perform low-impact exercises. These exercises are ideal because they work the muscles without placing excessive stress on the joints. Examples of low-impact exercises include swimming, yoga, Pilates, and stationary biking. These exercises improve flexibility, increase the strength of stabilizing muscles, and reduce the risk of overloading the joints.
Swimming is one of the best activities for the joints, as water provides resistance without impact. Yoga and Pilates are also ideal because they help improve posture, increase flexibility, and strengthen muscles in a controlled way. These exercises are not only beneficial for the joints but also help reduce stress and improve overall quality of life.
Impact exercises and the joints
Although low-impact exercises are excellent for joint health, impact exercises—when done properly—can also be beneficial. Activities such as running, jumping, or playing racket sports are examples of exercises that can strengthen joints and improve bone density. These exercises stimulate circulation and nutrient exchange between bones and surrounding tissues, helping keep joints strong and healthy.
However, it’s important to perform these exercises with caution, especially if there’s a history of joint injuries. A good warm-up, proper footwear, and correct exercise technique are essential to prevent injuries. If you experience pain or discomfort during impact exercises, it’s best to consult a doctor or physical therapist before continuing.
Caring for joints throughout life
Joints play a crucial role in our physical health, allowing us to perform a wide range of movements. Over time, our joints may experience wear and tear, but we can mitigate these effects with a combination of regular exercise, a balanced diet, and proper care. Low-impact exercises like swimming or practicing yoga are essential for maintaining flexibility and strengthening the muscles around the joints. At the same time, impact exercises, when done correctly, can help increase endurance and prevent bone loss.