{"id":606,"date":"2019-01-24T15:44:08","date_gmt":"2019-01-24T15:44:08","guid":{"rendered":"https:\/\/www.healthnews.ie\/news\/movement-and-exercise-are-good-for-our-bones-joints-and-muscles\/"},"modified":"2020-02-19T10:14:04","modified_gmt":"2020-02-19T10:14:04","slug":"exercise-healthy-weight-bones-joints","status":"publish","type":"post","link":"https:\/\/www.healthnews.ie\/bones-and-joints\/exercise-healthy-weight-bones-joints\/","title":{"rendered":"Movement and exercise are good for our bones, joints and muscles"},"content":{"rendered":"\n<div style=\"background-color:#f2f2f2;color:#32373c\" class=\"wp-block-atomic-blocks-ab-profile-box round ab-has-avatar ab-font-size-14 ab-block-profile ab-profile-columns\"><div class=\"ab-profile-column ab-profile-avatar-wrap\"><div class=\"ab-profile-image-wrap\"><figure class=\"ab-profile-image-square\"><img loading=\"lazy\" decoding=\"async\" width=\"200\" height=\"200\" class=\"ab-profile-avatar wp-image-847\" src=\"https:\/\/s3.eu-north-1.amazonaws.com\/cdn-site.mediaplanet.com\/app\/uploads\/sites\/94\/2019\/01\/07211756\/Dr.-Caitriona-Cunningham-of-the-Irish-Society-of-Chartered-Physiotherapists-Headshot.jpg\" alt=\"\" srcset=\"https:\/\/s3.eu-north-1.amazonaws.com\/cdn-site.mediaplanet.com\/app\/uploads\/sites\/94\/2019\/01\/07211756\/Dr.-Caitriona-Cunningham-of-the-Irish-Society-of-Chartered-Physiotherapists-Headshot.jpg 200w, https:\/\/s3.eu-north-1.amazonaws.com\/cdn-site.mediaplanet.com\/app\/uploads\/sites\/94\/2019\/01\/07211756\/Dr.-Caitriona-Cunningham-of-the-Irish-Society-of-Chartered-Physiotherapists-Headshot-125x125.jpg 125w\" sizes=\"auto, (max-width: 200px) 100vw, 200px\" \/><\/figure><\/div><\/div><div class=\"ab-profile-column ab-profile-content-wrap\"><h2 class=\"ab-profile-name\" style=\"color:#32373c\"><strong>Dr Caitriona Cunningham<\/strong><br \/><\/h2><p class=\"ab-profile-title\" style=\"color:#32373c\"><a href=\"https:\/\/people.ucd.ie\/caitriona.g.cunningham\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Chartered Physiotherapist<\/a><\/p><div class=\"ab-profile-text\"><\/div><ul class=\"ab-social-links\"><\/ul><\/div><\/div>\n\n\n\n<p><em>Chartered physiotherapist, Dr Caitriona Cunningham,&nbsp;shares advice on how exercise and movement can benefit bones, joints and muscles.&nbsp;<\/em><\/p>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Top tips to keep health bones and joints<\/strong><\/h2>\n\n\n\n<ol class=\"wp-block-list\"><li>Movement and exercise are good for maintaining bone and joint health. This means sitting less, doing more general, everyday physical activity and participating in structured exercise programmes and sports.<\/li><li>Adults should aim to get at least 150 minutes of moderate intensity exercise per week. For example, very brisk walking or light cycling.<\/li><li>There\u2019s always an exercise to suit &#8211; you just need to find the right type for you. Walking programmes suit a lot of people who just need to get started. It helps integrate exercise into a busy life on an ongoing basis.<\/li><li>Maintaining a healthy weight by combining a physically active lifestyle with a healthy diet will help prevent the overloading of joints, which can lead to joint pain and arthritis.<\/li><li>As we age, we lose bone and muscle mass. It&#8217;s recommended that adults train each major muscle group 2\/3 days each week using exercises and equipment. Impact exercises (e.g. skipping, marching, running, jumping) are also recommended to prevent, and slow down loss of bone.<\/li><li>At work and in your home, consider ways that you can reduce the risk of joint and muscle problems. Move regularly and think before you lift &#8211; get assistance, or use lifting and moving equipment for heavier tasks. Consider how you can best arrange your work set up e.g. your desk, chair and computer.<\/li><li>If you have specific health issues, or a painful muscle or joint problem, you may benefit from the guidance of a physiotherapist to get you on the right exercise track.<\/li><li>Being active, taking exercise and maintaining a healthy weight are good for managing <a href=\"https:\/\/www.healthnews.ie\/managing-pain\/pain-can-affect-everyone-it-doesnt-discriminate\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"chronic joint and muscle pain (opens in a new tab)\">chronic joint and muscle pain<\/a>. Expect muscle soreness when starting a new type of exercise. <\/li><li>Obviously, if you have an acute bone or joint injury it may require a health professional consultation. Combined with a defined period of taking it easy but it will be important to get moving again to achieve recovery. <\/li><\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Chartered physiotherapist, Dr Caitriona Cunningham,\u00a0shares advice on how exercise and movement can benefit bones, joints and muscles.\u00a0<\/p>\n","protected":false},"author":22,"featured_media":1225,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[131],"tags":[],"class_list":["post-606","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bones-and-joints"],"acf":[],"featured_image_src":"https:\/\/s3.eu-north-1.amazonaws.com\/cdn-site.mediaplanet.com\/app\/uploads\/sites\/94\/2019\/02\/07211630\/rehabilitation-physiotherapy-movement-600x400.jpg","featured_image_src_square":"https:\/\/s3.eu-north-1.amazonaws.com\/cdn-site.mediaplanet.com\/app\/uploads\/sites\/94\/2019\/02\/07211630\/rehabilitation-physiotherapy-movement-600x600.jpg","author_info":{"display_name":"Health Awareness","author_link":"https:\/\/www.healthnews.ie\/author\/jennyhyndman\/"},"vicky_index_order":"","_links":{"self":[{"href":"https:\/\/www.healthnews.ie\/wp-json\/wp\/v2\/posts\/606","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.healthnews.ie\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.healthnews.ie\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.healthnews.ie\/wp-json\/wp\/v2\/users\/22"}],"replies":[{"embeddable":true,"href":"https:\/\/www.healthnews.ie\/wp-json\/wp\/v2\/comments?post=606"}],"version-history":[{"count":12,"href":"https:\/\/www.healthnews.ie\/wp-json\/wp\/v2\/posts\/606\/revisions"}],"predecessor-version":[{"id":4218,"href":"https:\/\/www.healthnews.ie\/wp-json\/wp\/v2\/posts\/606\/revisions\/4218"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.healthnews.ie\/wp-json\/wp\/v2\/media\/1225"}],"wp:attachment":[{"href":"https:\/\/www.healthnews.ie\/wp-json\/wp\/v2\/media?parent=606"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.healthnews.ie\/wp-json\/wp\/v2\/categories?post=606"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.healthnews.ie\/wp-json\/wp\/v2\/tags?post=606"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}