We often talk about muscles in sports, but an important part of our health when we train is linked to our joints and bones. From the age of 30, bone and joint pain are more frequent, so it becomes important to pay more attention. In this article, we explain how to take care of your joints and bones to avoid injury.
How to keep bone mass in adulthood
Bone growth is a progressive process that begins during childhood and continues into adolescence, until early adulthood. After the age of 30, our bone system becomes larger and its growth reaches its peak.
From the age of 30, the growth of the bone structure slows down and its wear begins. This happens, for example, when athletes over the age of thirty must take measures so that the degradation is not so strong.
In the case of women, the decalcification process is usually much stronger. Bone loss is accelerated due to factors such as menopause. This is why women who do sports tend to use food supplements more often.
In this case, the greatest risk is osteoporosis.
How to protect bones?
The simple fact of exercising and respecting a food plan is in itself the first protection measure. Now, the diet cannot be based only on wanting to lose weight or gain only muscle mass.
It is essential to focus on the intake of some fundamental elements of food. The first is calcium, perhaps the most influential mineral in bone structure. 45% of our bones are composed mainly of calcium carbonate and phosphate.
Vitamin D is another vital component in bone maintenance. The problem is that this substance is not easy to obtain. Its main source is exposure to sunlight, so it’s always good to get some sun. Now we can understand why a sedentary lifestyle contributes to the degradation of our structure.
The importance of joints
The passage of time also affects the joints. The greatest risk is arthrosis or joint inflammation. Its origin must be traced back to the early loss of cartilage and the weakening of the muscles associated with it.
These discomforts occur almost always in localized areas: legs, knees or parts of the arms. In the case of athletes, this condition can generate a certain rigidity; sports performance is significantly affected by osteoporosis and arthrosis.
However, this type of disorder can be prevented. Exercise can be the key to avoiding these pains. In this sense, heating and proper physical activity will be the keys to success.
Take care of joints and bones
Exercise is, even in the case of joints, a protection mechanism provided it is done correctly. Adequate heating is required to avoid injury. In the same way, it becomes essential to carry out the exercises through the appropriate postures and procedures.
Joint injuries can be much more severe and recurrent during advanced adulthood. In this sense, people over the age of 40 should be very aware of their physical limitations.
In addition to this, it is necessary to maintain certain conditions to take care of the joints and bones. For example, maintaining the right weight and avoiding overloads are priority requirements.
Special care is also required. This is the case with the administration of heat, massages and other elements of physiotherapy. States of depression and stress must also be avoided.
Sport in adulthood: practice it with common sense
When we are young, it is normal to go a little beyond our limits. In fact, our body has the characteristics necessary at that time to overcome certain limits. But with the arrival of old age, we are responsible for managing our energy and body resources.
Rest is a determining factor in the recovery and management of our bodies. Every workout must be done with intelligence and common sense. In this delicate phase, the protection of our joints and bones is also a matter of intelligence.