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Outfox Your Joint Pain With More Movement

By Sandy Schroeder

Soothing painful joints can become a daily struggle. If you have a sore back, knees or ankles, sitting may be the most appealing option, but that's a mistake. Often I have a stiff sore back, but when I give in and collapse in the nearest chair, it just becomes more annoying.

HarvardHealth recommends you loosen up sore joints with as much daily movement as possible.

Put it on your schedule - Build the most workable exercise times right into your daily appointments and then make it happen. That half-hour walk or easy jog after work may become as routine as brushing your teeth.

Opt for movement - Wherever you are, take the stairs, park in the back of the parking lot, or do stretches every hour when you are working. Try an alternating computer platform to stand or sit while you work.

Start the day with movement - Get up 15 minutes early and run through a series of small weight lifts or stretches.

Find a fitness buddy - Link up with someone who needs to exercise too, and take turns nudging each other to hit the gym, or head out for a walk. Or enlist your family as you take the dog for walks and head to the park after work.

Put some fitness into the family room - Consider adding a stationary bike or treadmill, plus yoga mat, and small weights to the family room.

Activate your weekends - Get the whole family moving with walking, running, biking or other favorite sports. Learn a new sport with your kids in community classes, or teach your child the fundamentals of one of your old favorites.

Look for new ways to move - Check your community for volleyball, basketball or soccer games. Try an hour's worth of dancing or barre ballet exercises. Join a walking group in your community or spend the weekend walking around museums and bookstores.

Make household tasks work too - Stay active as you deal with the snow, mop, vacuum or clean out the garage. Repaint the spare bedroom or add some new wallpaper to the hall.

Add little 10-minute spurts - Do some stretches while you stand or wait for your kids. When you are working in the kitchen do one-legged yoga tree poses, or standing planks on the counter.

However you manage to move more will pay off. Gradually you may feel your pain easing as your joints respond to the stimulus of increased movement. Keep right on going.

To learn more about your health, wellness and fitness, see your local chiropractor at The Joint Chiropractic in Downers Grove, Ill.

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