Doing too much high-intensity cardio
Excessive high-impact exercise can seriously damage aging joints. Over time, the constant impact on joints from activities like running and jumping can wear down cartilage, leading to pain and stiffness in the knees, hips, and ankles.
Replace high-impact activities with lower-impact activities such as cycling, swimming, rowing.
Replace jogging with interval walking, that is, brisk walking followed by short runs, to reduce stress on your joints. Be sure to wear well-fitting, well-cushioned shoes to absorb shock and protect your joints.
Lifting weights with incorrect form
Strength training is essential to maintaining muscle mass and joint stability. However, lifting weights with incorrect form can put undue stress on joints, leading to inflammation and injury. Common mistakes include arching the back and using momentum instead of controlled movements.
Don't use heavy weights. Perform slow, controlled movements and maintain good form...
Skip the warm-up exercises
Starting high-intensity exercise without warming up properly is one of the mistakes that causes stiffness and damage to joints. Muscles and joints will be less flexible, increasing the risk of muscle strains, sprains, and joint wear in the long term.
Always start your workout with 5-10 minutes of stretching or light movement to prepare your joints and muscles. Incorporate range-of-motion exercises such as arm swings, hip extensions, and leg swings to maintain flexibility and joint health.
Lifting weights too heavy
Lifting weights that are too heavy can put extreme pressure on the knees, shoulders, etc., accelerating the process of joint degeneration.
Use moderate weights with higher repetitions to reduce stress on joints while still working muscles.
Not caring about joint health
Some people put up with joint discomfort, thinking it’s just part of aging. Overtraining without adequate recovery and rest can lead to chronic inflammation, cartilage damage, and long-term joint problems.
Listen to your body and if you feel joint pain, change or stop your exercises. Prioritize rest days and active recovery like walking, yoga or swimming to give your joints time to recover.
