Most of us probably don’t spend much time thinking about our orthopaedic health or the condition of our musculoskeletal system until we find ourselves injured or in pain. Yet, too many of us are guilty of unknowingly not taking very good care of our muscles, bones and joints, repeating bad habits that set us up for injury and discomfort.
Endeavor Health sports medicine specialist Joshua Lilly, DO, highlights some of the biggest mistakes that lead to diminished health and wellness, and increased risk of orthopaedic consequences:
Sitting too much. “With desk jobs and time in front of screens, we’re all too sedentary,” said Dr. Lilly. “I’ve been recommending a lot of standing desks lately.”
He reminds patients to work on getting their steps in throughout the day and even take small mobility breaks. “Stand up and do some calf raises or a set of push-ups or half push-ups with your knees on the ground,” he added.
Poor posture. Sitting slumped or hunched over can lead to a host of neck and shoulder problems, said Dr. Lilly. Whether you’re sitting or standing, think of straightening up, and keeping your spine in neutral alignment.
Focusing on good posture engages muscle strength and balance and can help minimize pressure on joints. Habitual bad posture over time is a recipe for injury and chronic pain.
Neglecting strength training. “Walking and getting your cardio in is good, but I see many people who don’t do any resistance training,” said Dr. Lilly. “Research shows that building and maintaining lean muscle mass is important for longevity and wellness.”
Resistance training does not mean you have to head to a gym and lift the heaviest weights there. Using resistance bands or your own body weight in exercises like yoga can also help build strength and lean muscle mass.
Doing too much too soon. It’s great to make a commitment to move more and get in shape, but you should start gradually and avoid going all in with power moves like deadlifts and burpees when you are just beginning to exercise.
“We see people who hire trainers they think will get them in shape quickly and they do squats with too much weight or dead lifts and end up with back injuries,” said Dr. Lilly. “There are back-friendly exercises that don’t include dead lifts. It’s important to protect your back and work to strengthen your core.”
- Not getting enough sleep. Getting sufficient and good sleep is critical for recovery. Insufficient sleep has been linked to prolonged inflammation and higher rates of injury. Dr. Lilly also suggests that people sleep on firmer mattresses that provide better back support.
Not respecting your limits. Most older adults should avoid trampoline parks and other more aggressive and potentially injurious activities. It might seem like an obvious suggestion, but Dr. Lilly and colleagues see their share of injuries stemming from these types of activities.
“I always recommend swimming as a great aerobic and low-impact activity,” he added. Start where you are and do what you can.
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