I love to cycle.

My favorite way to spend a Saturday morning is out on the lakefront trail, biking for miles on end while staring out at the water and the Chicago skyline.

There’s nothing quite like feeling the wind on your face and speeding along while the city is just waking up.

I’m glad I love to cycle – it's an exercise that is gentle on the knees so I will be able to keep this hobby throughout my life!

Overexercising or lack of exercise can lead to the breakdown of joints, causing chronic pain and stiffness. To learn more about regenerative treatments in Downtown Chicago IL, give us a call today.

Many of us likely aren’t overexercising, but we may be guilty of sitting all day and then coming home to crash on the couch.

Our joints were meant to be used, and the best way to keep them in shape is exercising and maintaining a healthy body composition! Let’s first talk a bit more about why joint inflammation occurs, then we’ll get moving!

---

CONCEPT: JOINT INFLAMMATION

Joint pain and inflammation in aging often stem from cartilage degeneration, reduced synovial fluid production, loss of muscle mass, lifestyle factors, and injuries. Cartilage degeneration leads to increased friction between bones, causing pain and stiffness. Reduced synovial fluid diminishes joint lubrication, exacerbating discomfort. Loss of muscle mass further strains joints, while lifestyle choices and injuries can compound these issues.

Supporting joint health as we age leads to:

• Reduced risk of chronic joint pain and inflammation
• Improved mobility and flexibility
• Decreased likelihood of falls and related injuries
• Lower reliance on pain medications
• Slowed progression of degenerative joint conditions like osteoarthritis
• Maintained functionality for daily tasks, activities, and hobbies
• Reduced need for surgical interventions

Maintaining joint health involves exercise, maintaining a healthy weight, avoiding injury, and seeking medical intervention when necessary. We’ll discuss the first two as ways you can begin improving or preventing joint pain today!

---

ACTION 1: USE YOUR JOINTS

Regular exercise is vital for preserving joint health by strengthening muscles, improving flexibility, and reducing stress on weight-bearing joints.
Engage in joint-friendly exercise with these suggestions:

• Swimming: This is a low-impact activity that offers cardiovascular benefits without stressing the joints.
• Cycling: This is gentle on the joints while improving cardiovascular fitness and leg strength.
• Tai Chi or Yoga: Both promote flexibility, balance, and strength through gentle movements and poses.
• Resistance Training: Using light weights or resistance bands to strengthen muscles without putting excessive pressure on the joints.
• Seeking Guidance: Health professionals such as myself, physical therapists or certified trainers can design personalized exercise plans tailored to individual needs and limitations.

If you engage in joint-friendly exercise and are still having joint pain, contact me and we can discuss treatment options. One option is hyaluronic acid injections, a natural lubricant that can relieve pain so you can keep doing the activities you love.

Luckily this action goes hand-in-hand with our next action, as we begin to build muscle and burn more calories through exercise, we can also reduce our fat mass!

---

ACTION 2: REDUCE FAT MASS

Reducing fat mass and maintaining a healthy weight can alleviate joint pain and improve joint health by minimizing the stress placed on weight-bearing joints such as the knees, hips, and spine. High body weight increases the load on these joints, leading to accelerated wear and tear, while fat mass and increasing muscle can help alleviate strain and reduce the risk of developing conditions like osteoarthritis.

How to improve your Body Composition:

• Balanced Diet: Adopt a balanced diet rich in fruits, vegetables, lean proteins, and whole grains.
• Monitor Portion Sizes: Practice mindful eating to avoid overeating.
  Limit consumption of processed foods: Sugary drinks and high-calorie snacks often lack nutrients while packing a lot of calories into small bites.
• Stay Hydrated: by drinking plenty of water throughout the day, as dehydration can sometimes be mistaken for hunger.
• Get Adequate Sleep: Insufficient sleep can disrupt metabolism and contribute to weight gain. Additionally, we primarily use fat as fuel during sleep, which can aid in weight loss.

As we make strides towards improving body composition and mobility, we will literally be able to take more strides as we age!

---

FUN FACT

Synovial fluid in joints has oxygen and nitrogen that can form bubbles when we move - causing those familiar joint popping sounds!

The past few weeks we talked about our immune system, how it works, and how to keep this system strong as we age.

To put it all together – I ate a balanced breakfast with Vitamin A and protein-rich eggs, I’ll be cycling later today for moderate and joint-friendly exercise, I’m carrying a water bottle everywhere I go, and tonight I’ll recover with 8 hours of quality sleep!

Let’s get moving!
Dr. Peter Schulz