🦵 Why Joints Need Movement
Paradoxically, but movement is the best medicine for joints. Cartilage has no blood vessels — it is nourished through synovial fluid, which circulates ONLY during movement!
Consequences of immobility: joint stiffness, muscle weakness, cartilage degradation, decreased range of motion.
Golden rule: Motion is lotion — movement is lubricant for joints.
🏊 Best Exercises for Joints
Low-impact exercises:
- Swimming: ideal — water removes body weight
- Water aerobics: social, fun, safe
- Cycling: flat terrain, especially suitable for knees
- Walking: soft surface, good footwear
- Yoga / Tai Chi: slow, controlled movements
- Elliptical trainer: zero impact on joints
Avoid: running on hard surfaces, jumping, sudden changes of direction.
🍽️ Nutrition for Joints
What helps:
- Omega-3 (fatty fish) — reduces inflammation
- Collagen hydrolysate (10 g/d.) — reduces cartilage pain
- Glucosamine and chondroitin — results are mixed, but it helps some people
- Vitamin C — essential for collagen synthesis
- Turmeric (curcumin) — natural anti-inflammatory
Avoid: processed food, excess sugar, trans fats.
⚠️ Important: Before taking supplements, consult your doctor — some interact with blood-thinning medications.
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