ActiveAging

1 R Special Advertising Section | Sunday, March 28, 2021 3 ACTIVE AGING Provided by Koelsch Communities Our joints connect our bones and keep them from knocking together. Some joints — like hinge joints — help us move in different ways. For example, knee joints enable us to bend our legs to sit down or squat, and shoulder joints allow us to raise our arms to take some- thing out of a cupboard. As we get older, the carti- lage that cushions our joints becomes thin or wears out. This deterioration causes inflam- mation and pain that’s gener- ally associated with different kinds of arthritis. Therefore, protecting your joints as early as possible can prevent these issues and enhance mobility as you age. Follow these tips to get started. Stay hydrated Staying well-hydrated is es- sential to your overall health. Water regulates body tempera- ture, helps stave off infection, helps kidneys eliminate toxins, lubricates joints and much more. For good joint health, you should replace the water your body loses. If it recognizes a shortage, your body will try to pull the water it needs from other places — including your cartilage. When your cartilage loses water, there is less synovial fluid in your joints. Without proper lubrication, joints stiffen, become hard to move and might cause pain. To stay properly hydrated, men need to take in about 3.7 liters of fluids, and women need about 2.7 liters per day. Under these guidelines, 20% of fluids can come from food, and the rest from water and other drinks. Drinking a lot of sugary beverages like soda or energy drinks is discouraged. Do regular exercise and include warm-ups and cooldowns Staying physically active is a great way to prevent stiff, painful joints, and doing low- impact exercises like walking, swimming and biking helps keep joints lubricated. Muscles push on bones and contract to help joints bend and straighten. Therefore, strengthening muscles by lifting weights can improve functionality and pro- vide better joint support. As with any exercise plan, discuss restrictions and recom- mendations with your doctor before starting a weightlifting routine. Stretching before and after an exercise routine helps prevent joint strain. During the warm-up, slowly work the muscles you’re planning to use. You can mimic specific movements from your workout in a set of dynamic warm-up stretches to prep your muscles and increase joint flexibility. Cooling down after exercis- ing is equally important to get your body back to baseline and prevent injuries. Doing a slow, gentle set of stretches for five to 10 minutes that target the muscles you worked out should do the trick. Be good to your joints with these active aging tips GETTY IMAGES See Joints, page 5 Introducing a New Premier Senior Living Experience Offering Assisted Living and Memory Care in the Thriving Southcenter Neighborhood with Green River and Mt. Rainier Views OPENING SPRING 2021 Reserve your new apartment home today and save over $3,000! Call 206.395.2632 for more details. In-Person, Safe Socially Distanced or Virtual Tours Available. 406 Baker Boulevard • Suite 160 Tukwila,WA 98188 HoldenSouthcenter.com • Elegantly Designed Common Areas • Chef Prepared Meals served in our Full- Service Dining Room • Full-Service Bistro/Bar • Senior-Inspired Fitness Center with Yoga Studio • Convenient Hair & Nail Salon • Family Kitchen with Private Dining Room • Multi-Purpose Room Featuring Large Screen & Projector with Theater-Style Seating • Rooftop Courtyard Including an Outdoor Kitchen, Firepit with Lounge-Style Seating • 24-Hour On-Duty Care Staff • Scheduled Transportation • Secured Community • Direct Access to Green River Walking Trail COMMUNITY AMENITIES INCLUDE: