Dancers would know the importance of keeping their bones and joints healthy – especially when it comes to ballet, where they often find themselves over-straining their knees, ankles, and feet.
Us regular folk also experience the same wear-and-tear over a much longer period, but there are certain tips we can take note of to improve our joint health!
Greg Retter, clinical director at The Royal Ballet, recommends regular, moderate exercise as opposed to one long sweat session just once a week. He suggests going for adult ballet classes, which encourage you to move your joints through their full ranges – hence lubricating them and helping them move more easily.
On that note, we think barre could also be a wonderful alternative, as a ballet-inspired workout. Another great form of exercise would be yoga – Brooklyn Nine-Nine fans, remember when Boyle boasted about how beneficial yoga was for bone strength and Terry ended up immobile for a day when he tried to imitate Boyle’s moves? Point proven.
Keep your joints strong and your muscles limbre while you flow, and you’ll be strong enough to carry someone the size of Terry. Remember to take things slow though – the strength will come eventually!
You might think of arthritis as something that only affects seniors, but young people do get it too, and well- prevention is better than cure. Your diet plays an important part in ensuring that you keep the chances of getting arthritis away. Researchers from Brigham and Women’s Hospital found that drinking low-fat or fat-free milk slowed the progression of knee osteoarthritis. Now you know why you were constantly nagged at to drink a glass of milk every day – it really does help to strengthen your bones!
Some good news for wine aficionados – thanks to its antioxidants, four to six glasses of wine a week will actually reduce the chances of knee osteoarthritis as well. Pair your drinks with some salad drizzled with virgin olive oil (which supposedly lowers the levels of inflammatory enzymes in the body) or fatty fish like salmon or tuna. Try to avoid foods like cheese, soda or beer – wise advice if you’re trying to lose weight too. According to Arthritis Foundation, every extra pound you gain puts four times the stress on your knees. Research has found that losing as little as 5kg may improve your joint health and cut your risk of knee osteoarthritis by 50%!
There are certain simple things you can do to protect your joints – try not to stay in a fixed position for too long. At work, take short breaks to stretch every 15 minutes. The same thing goes when you’re chilling at home and binging on Netflix. Always remember to warm up before every workout and stretch afterward. A nice, warm bath and a soothing massage can help to ease muscle tension and aching joints – so go ahead and indulge in some self-care.
And ladies, we know you love wearing heels but experts claim that three-inch heel stresses your foot seven times more than a one-inch heel. Heels put extra stress on your knees as well – just something to keep in mind. You can save them for special events or girls’ night out, but consider switching into something comfier while you’re in the office.
Healthy joints keep us physically active and enable us to move all parts of our body freely – you’ll be free to maximise your GuavaPass and book as many workouts as you can, without having to worry about experiencing pain.