We encourage you to prevent musculoskeletal aches and pains by being “active and adaptive” during COVID-19. Get enough exercise, be aware of posture, get enough sleep and manage stress. Your musculoskeletal (MSK) system is the “backbone” of your body – comprising your spine, muscles, bones and joints. It allows you to move, work and enjoy an active life. Here are tips for keeping your MSK system strong and stable:
Steps to Strength
- Move more. Adults should get 150 minutes weekly of moderate physical activity (walking, yard work, recreational swimming, etc.) or 75 minutes of intense weekly activity (jogging, hiking uphill, basketball, etc.).
- Eat a balanced diet. Include whole fresh foods and avoid processed foods. Get enough calcium and vitamin D for your bones and lean protein to build and maintain your muscles.
- Go outside! The sun helps our bodies produce Vitamin D, which helps to absorb calcium and strengthen bones.
- Do weight-bearing exercises. Walking, jogging and resistance exercises such as weightlifting can improve bone density. Planks and squats can also strengthen core muscles.
- Stay hydrated. Drinking water makes muscles stronger by carrying oxygen to the cells of the body. It also helps lubricate and cushion joints.
- Quit smoking and don’t drink too much alcohol.
Steps to Stability
- Lead an active lifestyle that contributes to physical fitness and better spinal control.
- Practice good posture. Keeping bones and joints in correct alignment allows our muscles to work more efficiently.
- Maintain a healthy weight. Being overweight can put stress on joints, especially as we age, leading to an increased risk of injury.
- Make your environment MSK-friendly to promote good posture and prevent strain. Keep your computer monitor at eye level, keep your elbows at a 95-degree angle and take breaks.
- When picking up heavy items, do not bend over at the waist; kneel on one knee, with the other foot flat on the floor, and pick up the item. Or bend both knees and lift with the legs.
Your Bronston healthcare team can help support your goals for more “active and adaptive” MSK health. Our chiropractors, physical therapists and massage therapists practice a hands-on, non-drug approach. We also have diagnostic skills and are trained to recommend therapeutic and rehabilitative exercises and provide nutritional, dietary and lifestyle advice. For more information, please contact us.