Exercise Your Joints Before and After You Gobble Your Holiday Meal

Do you feel more stuffed than a Thanksgiving turkey when you finish your holiday meal? After a hearty winter meal, you might feel inclined to lounge on the sofa for a lengthy nap, but it’s best to fight that urge.

Walking before and after a large meal will increase your metabolism and promote healthy digestion. Physical activity can help you maintain weight, reduce joint stress and relieve pain if you have osteoarthritis or any type of joint injury.

Get Active Before You Feast

Exercise provides health benefits at any time of day, but working out in the morning can improve your energy levels and mood. When you exercise, your brain releases endorphins that increase happiness and reduce stress.

Most people eat Thanksgiving dinner in the later afternoon or early evening, so there’s plenty of time for a morning fitness activity. Browse your community website to see if your town is hosting a Turkey Trot or a family fitness event. Initially, arthritis discomfort might hinder your activity, but remember that regular movement alleviates joint pain and promotes the flow of synovial fluid.

“Know your body and know your limitations,” said Stequita Jackson, MD, MS, a primary care physician at Baylor College of Medicine in Houston. “If you know you have a bad knee, don’t do something like jumping jacks that will put a lot of impact on your joints. People who aren’t able to play can still participate as cheerleaders or score keepers for the team” (Medical Xpress).

For people who need low-impact activities, you could also take a bike ride or go for a hike before you begin cooking. If you have children or grandchildren visiting, encourage them to go play outside for a game of soccer, volleyball or even cornhole.

Exercise After You Eat Thanksgiving Dinner

While millions of Americans watch football and lounge in a recliner after indulging in rich foods, try something new this year. While the dishwasher cleans the dinner dishes, take a family walk around your neighborhood. Walking is an activity that almost anyone can participate in, and you may find that it’s the best part of the whole day.

“A walk around the neighborhood can be especially beneficial after the Thanksgiving meal to help with digestion and improve blood sugar levels,” Dr. Jackson said.

You can make your post-meal walk even more meaningful by writing out some questions on a note card to ask your family members while you stroll. You may want to ask questions like the following:

• What are you thankful for?
• What are some unique qualities you bring to our family?
• What are you most looking forward to next year?

While you walk, you can bring up family health history and talk to your relatives about chronic conditions like osteoarthritis, rheumatoid arthritis, fibromyalgia, gout and bursitis.

The younger generations of your family may not have a good understanding of orthopedic issues that commonly affect older adults. You can lead by example and explain to them that regular exercise plays a significant role in overall health in the following ways:

• Strengthening your bones
• Controlling your weight or promoting weight loss
• Reducing the risk of falling
• Lowering blood pressure
• Improving sleep quality

Begin a Habit of Daily Exercise

The U.S. Centers for Disease Control and Prevention recommends adults get a minimum of 150 minutes of moderately intense physical activity per week and two days of strength training. Seniors should also add in some exercises to increase balance and flexibility.

Aerobic Activity Ideas

Any activity that increases your heartrate will improve your health, but moderately intense exercise would be a 5 or 6 on a scale of 10. Walking, cycling, swimming, gardening, yoga, water aerobics and dancing are all examples of aerobic exercise.

Strengthening Activities

Look for activities that strengthen muscle groups in all parts of the body: arms, shoulders, back, chest, legs, hips and core. You can use free weights, resistance bands or even your body weight.

Balance and Flexibility Are As Important As Strength

Adding balance and flexibility exercises will strengthen the muscles around your joints so you are less prone to falling. Falls are a leading cause of hip fractures. About 300,000 hospitalizations occur every year due to fall-related hip fractures.

Standing on one leg, walking backward or using a BOSU balance ball can increase your stability. It’s also important to keep your joints and limbs flexible. Countless YouTube videos with stretching exercises are available, so grab a yoga mat and some floor space and enjoy getting more limber!

Locate an Orthopedist Near You

Prioritize exercise this holiday season. If you are not currently exercising, talk to your doctor before beginning a new fitness routine.

Your bone and joint health are important components of long-term wellness. If you are experiencing knee stiffness, hip pain or shoulder discomfort, you should contact an orthopedist. Our nationwide team of certified doctors employs advanced technology to enhance mobility and alleviate joint discomfort and rigidity. Let us help you find an orthopedic center in your area.

Call today to make an appointment. If you have met your deductible for the year, a procedure may cost less than you originally thought.