The following are two of the Chesprocott’s Healthy Communities Coalition Health Tips, being offered by the Health District on a weekly basis throughout 2018:
How old are your sneakers? Mostly likely your shoes are worn out.
A good rule of thumb is to replace your running/walking/gym shoes every 300 to 400 miles. Here are some simple reminders as to when you should beginning thinking about buying a new pair:
•If you walk for 45 minutes to an hour three times a week, get a new pair of shoes every five months.
•If you walk for 45 minutes to an hour four times a week, hit the shoe store every four months.
•If you walk 45 minutes to an hour five times a week? Get replacements every three months.
Walkers/runners will be amazed by how great they’ll feel when they get a new pair of shoes. The added cushioning will be wonderful for the feet, and you’ll have lots more energy when you walk or run.
Don’t forget to get your steps in today.
How can you avoid getting achy joints?
You can’t always prevent arthritis. Some causes, such as increasing age, family history, and gender—many types of arthritis are more common in women—are out of your control.
There are a few healthy habits you can practice to reduce your risk of developing painful joints as you get older. Many of these practices, such as exercising and eating a healthy diet, prevent other diseases, too.
Certain fish are rich in omega-3 fatty acids, a healthy polyunsaturated fat. Omega-3s have a number of health benefits, and they can reduce inflammation in the body.
Control your weight
Your knees have to support your body weight. Being overweight or obese can take a real toll on them. If you’re just 10 pounds overweight, the force on your knee as you take each step increases by 30 to 60 pounds, according to Johns Hopkins.
Exercise not only takes the stress of excess weight off your joints, but also strengthens the muscles around the joints. This stabilizes them and can protect them from added wear and tear.
To maximize the benefits of your exercise program, alternate aerobic activities such as walking or swimming with strengthening exercises. Also, add in some stretching to maintain your flexibility and range of motion.
To avoid injury, always use the proper safety equipment while playing sports, and learn the correct exercise techniques.
Protect your joints
Using the right techniques when sitting, working, and lifting can help protect joints from everyday strains. For example, lift with your knees and hips—not your back—when picking up objects.
See your doctor
If you do start to develop arthritis, see your doctor or a rheumatologist. The damage from arthritis is usually progressive, meaning the longer you wait to seek treatment, the more destruction can occur to the joint.