Joint Health - Strengthen Connective Tissues with Weight Training
of us who do exercise regularly get caught up in the amount of weight
we wish to lift as little personal goals. It's an excellent
way to keep you motivated and challenged, leaving you with the urge
to come back and better yourself each time.
One issue with this is we get cocky about our strength and jaded
by our ability so then we ignore some of the most important aspects
of weight training. Honestly, It's not about the weight you
lift which makes weight training ideal for health but that in light
loads and moderation weight resistance work is excellent for rebuilding
the body's effects of stress.
Life, work and family chores are essential to get done and if you
are feeling cricks and pain it will not make your daily existence
a pleasant one. In turn forcing it will ensure injury. It's
hard enough to get through work or chores without aches.
It's the functional training at moderate loads that heals
the body and fortifies the joints. Connective tissue is what holds
our joints together and if they are too tight or too loose you will
have outlying aches which can refer or expand to the opposite sides
in many cases. The effect is a chain reaction affecting stabilizer
muscles as well and like a drop in the bucket, it accumulates to
hurt more and farther out from the original site.
Working full range of motion with your weight exercises, when possible,
will keep the joints and connective tissue optimally greased so
to speak, and in best working order. Of course diet will also impact
the overall of this, such as sufficient intake of EFAs
or essential fatty acids. Nuts or fish are great for this. Proper
produce intake with lean proteins and low GI index carbs will be
Stretching which gets regularly IGNORED, is a huge part of balancing
joint health. Age is not a factor; this applies to all of you!
Now speaking on behalf of the special populations, the above now
becomes 10 fold as far as importance and impact. Of course you always
want to listen to your body but resistance training will be your
key to keeping any modicum of a "regular lifestyle" regardless
if your issues are arthritic, organ related or otherwise.
At a minimum everyone should, even if they hate exercise, walk
for 20 mins at least per day with 20-30 mins of some sort of resistance
work. You can use bands, a broom, cans, water bottles, body weight,
you name it. You don't need heavy weight.
Something as simple as 30 or so pushups, crunches, and squats per
day will add to your overall joint conditioning. Add in plenty of
water with some slight stretches and you are set. 2-3 times per
week is not a lot to ask although many times you end up doing more
and actually enjoy it.
Across the board from active to inactive, joint conditioning is
essential for all populations as part of your daily life.