Although your joints may ache following a rigorous workout, exercise is critical for the prevention of weak bones. This is one more reason why exercise should be a part of your daily routine. Weight training in particular is best for your bones and joints, and although you may have heard otherwise, running and other high-impact sports and activities are great for building bone density.
This does not mean, however, that your joints will not hurt after you run or play high-energy sports. You have probably heard that running is hard on the knees or hips, and it may sound like a contradiction to emphasize weight training for bones. Running and other high-impact sports can cause problems with the hip joint or knee joint, but the bones themselves actually get stronger the more time one continues this type of activity. Bones actually harden over time with each strike of the foot on the hard ground or pavement. It is ironic that the impact itself is what hardens the bones, while this same impact is what pains the joints.
If you are someone who loves to exercise but does not like the joint pain associated with strenuous workouts, supplements can help. Two of the most common supplements for joint and bone health are calcium and vitamin D. Most people are aware that calcium is important for strong bones and teeth. Calcium supports bone density and bone healing. It is a very important mineral, but people tend to think that if they drink their milk they are getting a sufficient amount of calcium, so they tend not to take it as seriously as they should. However, it is crucial for bone health, and bone health is critical for joint health. If your bones stay strong, they support the muscles, and the muscles will remain aligned as they should without wear and tear on the joints.
It is especially important for you to take a calcium supplement if you do not eat a lot of dairy foods. Broccoli and fortified orange juice also contain good amounts of calcium, but you will probably not be able to eat enough broccoli to make it worthwhile, even if you are someone who loves broccoli.
As far as vitamin D is concerned, if you get the majority of your exercise outdoors you will likely be provided with some of the vitamin D you need. Of course, if you are outdoors a lot of the day you need to remember to wear your sunscreen or you are outweighing the benefits of the sun with the harmful risks of its rays. Outdoor activities can be a fun, wonderful source of Vitamin D, but most likely you will still need more supplementation. Some parts of the country are sunnier than others, and in the winter months even the sunniest areas are not sunny enough. Of course, in some areas during the winter months people tend to stay indoors all the time. Vitamin D supplements can help year-round.
Keeping up your protein consumption, and also increasing your Vitamin C and Vitamin K intake, can also help keep your bones and joints stronger as well. As with calcium and Vitamin D, you can do this by supplementing if you are uncertain as to whether your diet provides sufficient amounts of these important vitamins.
Two other supplements, called glucosamine and chondroitin, are generally sold in a compound as one, and can be extremely effective in helping joint pain. These supplements have been studied for years, and the results show that joint pain associated with both age and increased activity levels have decreased dramatically with continued use of glucosamine and chondroitin. You may want to consider adding this supplement to help prevent the aches and pains that sometimes occur �in your bones� as you age and try to maintain the same level of activity and fitness.
Even if you are not elderly, these two supplements can be used together as a preventative measure to help stave off the joint pain that may result from years of being active. If you have been an avid runner or participate in other high-impact sports, your joints may pay the price long before the rest of your body feels the aging process. This is where glucosamine and chondroitin come in. The longer you take it, the better the effects on your system. It builds up in your body over time, so that you get greater results the longer you take it.
Supplementing with these vitamins, minerals, and amino acids can be very beneficial when used in combination with a healthy lifestyle and diet. Follow these simple rules and you will increase your chances of having strong, healthy joints that can be pain free for a very long part of your life.
