Talk to Your Doctor about Exercising Safely at Home

Since the pandemic, people can do almost anything at home. From online shopping to working a 9-to-5 job, you can do it all virtually. You can even get an efficient workout in your own home if you choose an exercise program that is doctor-approved and safe for your joints. Make a resolution this year to get moving for your health.

The Benefits of Cardiovascular Exercise

During the winter months, it is important to get the proper amount of physical exercise, especially if you are working from home. The Centers for Disease Control and Prevention (CDC) recommends at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity cardiovascular exercise per week.

As you age, you must be proactive about protecting joints, bones and muscles because they support your body and help you move.

Regular cardio exercise can benefit you in the following ways:

• Improve your overall well-being
• Enhance your learning, thinking and judgment skills
• Help you manage your weight
• Reduce symptoms of depression and anxiety
• Prevent and manage diabetes, heart disease and cancer

Daily exercise also can help you maintain balance and prevent falls that lead to hip fractures, which can impact your mobility and health.

Popular Types of Home Cardio Exercise

The stationary bike, treadmill and rowing machine are three of the most common pieces of equipment people use in their home. Before deciding which to purchase, it is wise to talk to an orthopedist about what type of exercise equipment will be best long-term for your joint safety and your health.

Stationary Bike

If you are looking for a low-impact cardio exercise that will not strain your joints, the stationary bike is a smart choice. Because it is not weight-bearing, it will not benefit your bones as much as walking or running. However, if you have joint pain or have had a total joint replacement, the stationary bike may be the best piece of equipment for you to use because it creates less wear and tear on knees and hips. Setting up the bike correctly is essential to prevent injury during exercise, so educate yourself on proper setup and good form when you ride.

Treadmill

Almost everyone can exercise on a treadmill. The key is exercising safely. The treadmill is a weight-bearing exercise, which helps maintain and strengthen your bones. If you have had a knee or hip injury, running on a treadmill is not advisable. However, walking would provide significant benefits. Your orthopedist can make recommendations about appropriate speed and distance when you use the treadmill. Your goal is to improve cardiovascular fitness without stressing your joints.

Rowing Machine

Rowing machines offer one of the best cardio workouts in a short amount of time because you are using every major muscle group in the upper body. The rowing machine would not be a good option for someone who has shoulder pain or is recovering from shoulder surgery. Instead, it would be more beneficial to use a treadmill or stationary bicycle that targets the lower extremities. The rowing machine is not weight-bearing, so it would not help prevent osteoporosis or osteopenia, but it expends more energy than the stationary bike and treadmill.

Which Exercise Is Best for Your Joint Health?

Keeping bones, joints and muscles healthy will help you continue your daily activities and maintain your independence. Along with cardio exercise, it is also important to lift weights and do muscle-strengthening activities. Muscle mass and strength reduce with age, so older adults need to balance cardio exercise with weightlifting. You can purchase free weights and add basic weightlifting routines to supplement your cardiovascular workouts.

You should always consult a physician before beginning a new exercise routine. An orthopedist can help you choose exercises that are best for your age group and fitness level, especially if you have had a knee or hip replacement.

Find an Orthopedist Near You

Make your fitness and mobility a priority this year by calling to make an appointment with a bone and joint specialist. Our orthopedic centers are located across the country and our doctors specialize in treatment options that can improve your quality of life. Call today to make an appointment for a consultation.