The condition of pain, stiffness, and numbness in the joints and limbs is a concern for many individuals, especially those aged 50 and above. Therefore, an increasing number of people are proactively adopting and maintaining health-improving measures at home to prevent the risk of musculoskeletal disorders. Let’s explore the details in the article below!
1. Regular Physical Exercise
Engaging in daily regular exercise is a method chosen by many to maintain firm and flexible muscles, facilitate effective joint movement, and reduce the risk of bone loss and deterioration due to the body’s aging process. Additionally, it helps regulate blood pressure, improve blood circulation, and enhance cardiovascular health.
You should select exercises that suit your preferences and health conditions, such as walking, cycling, practicing yoga, or swimming. Older individuals should be cautious and limit engaging in strenuous activities or those requiring excessive force, such as weightlifting, push-ups, sprinting, or stair climbing.
Dedicating 15 – 20 minutes each day to physical exercises is an effective approach to staying alert and beginning a new day full of energy.
2. Relaxing Aromatherapy Massage
For a long time, aromatherapy massage has been widely used to relax the mind, alleviate stress, and reduce fatigue. Moreover, this massage technique enhances focus and maintains mental clarity. Importantly, it also promotes blood circulation, reduces numbness in the limbs, headaches, and dizziness caused by poor blood flow.
Experts have optimized and introduced automated massage chairs that replicate an authentic massage experience delivered by experienced practitioners. These chairs are not only designed to mimic human touch but also incorporate various features for comprehensive joint and bone health care.
Maxcare’s massage chairs, originating from the reputable Japanese brand, offer exceptional features such as infrared heat massage, morning and evening massage settings, and more. Additionally, the chairs can connect via Bluetooth and be voice-controlled, allowing easy adjustments to massage speed and intensity, delivering an exquisite sense of relaxation to the user.
Maxcare’s range of massage chairs is highly diverse, catering to various budget segments, from entry-level to premium. This enables you to easily select a suitable product based on your preferences and needs. To purchase genuine, origin-certified products, head to the Maxcare Home distribution network.
Please visit Ghe massage Nhat Ban to check out more Maxcare’s massage chairs.
3. Maintaining an appropriate weight
Body weight directly impacts joint and bone health. Being overweight or obese increases pressure on the circulatory and musculoskeletal systems, particularly in the lower body areas such as thighs, calves, and feet. This heightened pressure raises the risk of conditions like varicose veins, joint degeneration, and inflammation.
The Body Mass Index (BMI) is a commonly used indicator to monitor and assess whether an individual’s weight is ideal, overweight, or obese.
The BMI is calculated as follows:
BMI = (weight) / (height x 2) (Where height is in meters and weight is in kilograms).
BMI < 18.5 → Classified as underweight
BMI 18 – 24.9 → Classified as normal weight
BMI 25 – 29.9 → Classified as overweight
BMI 30 – 34.9 → Classified as obesity class 1
BMI 35 – 39.9 → Classified as obesity class 2
BMI > 40 → Classified as obesity class 3
Individuals should regularly monitor their BMI to determine whether adjustments in weight are necessary and suitable. This practice enables individuals to take appropriate measures to maintain a healthy weight, which in turn contributes to better joint and bone health.
Here are some suggestions to help you maintain a healthy weight:
Ensure a balanced intake of the four main nutrient groups: carbohydrates, proteins, fats, vitamins, and minerals.
Limit fried and fatty foods, sweets, and carbonated drinks.
Avoid alcohol, tobacco, and other stimulants.
Prioritize foods that are good for your joints, such as those rich in omega-3 fatty acids, vitamin D, calcium, magnesium, and potassium.
Increase your consumption of vegetables and fruits.
Drink at least 2 liters of water daily to maintain proper hydration and enhance joint flexibility.
Through this article, I hope you have gained valuable information about various methods to improve joint health at home. If you have any further questions or concerns, please feel free to leave a comment below the article, and I will be happy to respond as soon as possible!