Having sore muscles and joints can come from a variety of sources. The most common cause of sore muscles and joints comes from a lack of circulation. Circulation can be improved with proper and daily stretching and mobility exercise. People tend to have a misconception when it comes to exercise and stretching. A majority believe that the more they exercise, the more they will experience soreness so they just opt out of doing it. This could not be more wrong and unhealthy for their overall mobility. To keep your body mobile and performing at its highest capacity, you need to incorporate daily stretching and mobility exercises that aid in alleviating sore muscles and joints.
Yoga and Pilates
Yoga and Pilates have a variety of routines that can help you with stretching out your muscles while maintaining a balanced mental state. From downward dog to warrior pose, practicing Yoga, Pilates or a combination of the two on a daily basis can greatly help you in relaxing tight muscles and soreness. Pain that you feel in your joints can usually be caused by tight muscles surrounding the area. Stretching those muscles can significantly decrease the pain you feel in your joints. For each Yoga pose, try holding it for at least 5 deep breaths to get the best stretch of the routine. You can either take yoga classes or find some helpful resource videos online to help you get started.
Strength Training Exercises
Incorporating strength training into your weekly workout will significantly increase your chances of alleviating sore muscles and joints. Muscle strength is an important component when it comes to maintaining a balanced and healthy body. Especially for women, muscle mass depreciates with age causing more risks for osteoporosis and bone loss. When you have strong muscles, it helps to reduce soreness in your joints because it takes the pressure off of them. Working out your muscles will also reduce inflammation that is experienced with soreness in both the muscles and the joints. The soreness that you feel in your muscles after a strength training workout is something that is positive, not negative. Your muscles are simply rebuilding themselves to become stronger after each workout. You may want to invest in a personal trainer so that he or she may help you get started with some exercises and prevent you from injury.
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In addition to consistent stretching and strength training, it is a good idea to also add cardiovascular exercises to your workout regimen. Cardiovascular exercise is not only good for your heart but can aid in relieving sore muscles and joints. As I mentioned, muscles and joints are sore usually when they become tight. Adding in cardiovascular exercise will help with loosening the muscles that surround the joints. Once these areas are more loose, they will reduce the amount of pain that you may feel in both muscles and joints. Cardio comes in many different forms for different people. You can start by running some trails in the neighborhood or simply walking your dogs. Either way, opted to get at least 30 to 45 minutes of cardio a day.
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If you are new to working out or incorporating any physical activity, it is recommended that you stay consistent with your workout regimen and consult with your doctor prior to starting any type of workout/stretching routine. Even if you feel sore from a workout, it is best advised to continue working out each day to ensure that you are keeping your muscles and joints strong. Plus, working out each day will help to loosen any tightness or soreness you may feel from a previous workout. There are many proven and effective stretching and exercise routines that can help you alleviate sore muscles and joints.