Joint degeneration? Doctor recommends 3 types of exercise to protect joints

Orthopedic physician Dai Da-wei is challenging the widespread notion that individuals with joint degeneration should limit physical activity. He emphasizes that, contrary to popular belief, moderate exercise is not only permissible but beneficial for slowing the progression of joint wear and tear. This perspective is supported by the American Academy of Orthopaedic Surgeons and numerous large-scale studies.

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It is a common misconception. In fact, the American Academy of Orthopaedic Surgeons and multiple large-scale studies have confirmed that moderate exercise is helpful in slowing down joint degeneration.

Dr. Dai recommends prioritizing three categories of exercise for maintaining joint health: strength training, low-impact aerobic activities, and flexibility exercises. Strength training is crucial as it builds muscle to help stabilize joints, distribute pressure, and alleviate pain. He suggests starting with lighter weights and focusing on functional movements like squats and pushes, advising individuals to adjust intensity if joint pain persists for over an hour after exercise.

Low-impact aerobic exercises such as brisk walking, swimming, cycling, and water aerobics are also encouraged. These activities enhance cardiovascular function, aid in calorie consumption, and combat joint stiffness. Dr. Dai suggests beginning with 10-minute sessions and gradually increasing duration based on physical condition.

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If joint pain persists for more than 1 hour after exercise, it means the exercise intensity may be too high, and it should be adjusted appropriately.

Finally, stretching and flexibility training are vital for increasing the range of motion in joints, improving coordination, and enhancing balance. Activities like yoga and Tai Chi are presented as suitable options. Dr. Dai stresses that the goal of exercise is to move the joints, not to endure pain. He advises modifying painful movements rather than abandoning an exercise plan altogether, recommending guidance from professionals with orthopedic or physical therapy backgrounds if possible.

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The goal of exercise is to get the joints moving, not to endure pain. If a movement causes pain, adjust it, but do not give up the entire exercise plan. It is best to find a coach with an orthopedic or physical therapy background for guidance.

In conclusion, Dr. Dai asserts that joint degeneration should not be a reason to cease exercising. Establishing a suitable exercise routine early on is key to preserving joint function and overall quality of life. He advocates for proactive investment in personal strength and health rather than waiting until old age to address joint care.

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Joint degeneration is not a reason to stop exercising; rather, the earlier you establish a suitable exercise habit, the more it helps maintain joint function and quality of life. Instead of investing in care only in old age, it's better to invest in your strength and health now.