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Your Musculoskeletal System
Keeping your Joints Healthy
Maintaining a healthy body weight helps prevent:
- bone and joint injuries
- osteoarthritis
Exercise can:
- Increase mobility
- Increase independence for seniors
Types of exercise:
- Aerobic conditioning = F.I.T. – Frequency, Intensity, Time
- Frequency – at least three times a week
- Intensity – hard enough to reach your target heart rate
- Time – at least 20 minutes in each session
- Strength and endurance
- Increases flexibility
- Strengthens bones
- Increases muscle mass and endurance
- Maintains body fat within acceptable limits
- Flexibility
- Perform better
- Avoid injuries
- Balance
- Prevents falls
- Prevents injuries
- Maintain independence
PREVENT EXERCISE INJURIES: follow these simple rules:
- Warm up and stretch
- Know and abide by rules
- Wear appropriate protective gear
- Know how to use equipment
- Wear supportive shoes
- Never “play through pain”
EXERCISE DO’s:
- Talk to your primary care doctor first
- Consider an athletic trainer or physical therapist
- Work with your orthopaedic surgeon if you have an injury or condition
- Always warm up and cool down
- Start slowly, progress gradually
- Avoid becoming chilled or overheated when exercising
- Drink water or sport drink
- Have a support system
EXERCISE DONT’s:
- Do too much too soon
- Hold your breath while exercising
- Get discouraged
Go Back to the Orthopedics main page
Total Joint Connection
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