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Back to the gym: wellness for your bones and joints

After the Christmas break, specialists agree that the return to sport must be progressive to avoid possible injuries to the osteoarticular system.

“The best exercises are resistance exercises and those in which we work with our own weight,” explains Crys Dyaz, physiotherapist, personal trainer and MARNYS ambassador.

Physical activity and a balanced diet can be complemented with nutritional supplements rich in collagen, chondroitin, glucosamine, vitamins and minerals that favor our bones and joints.

One of the resolutions that we make most frequently in the new year is to return to physical activity with enthusiasm and, for many, to join the gym again. This good will, however, can soon be cut short if we do not take care of our bones and joints.

To avoid possible injuries, Dr. Yaiza Acosta, a sports doctor and specialist in nutrition and dietetics, explains the importance of following an adequate training routine and maintaining a nutrient-rich diet for optimal care of the osteoarticular system.

It is essential to understand that “injuries occur due to various factors, either due to ignorance of how to perform sports activity, inadequate execution of an exercise, lack of warm-up and/or stretching, too rapid progression in training or insufficient rest “, says Dr. Acosta. Likewise, the equipment for sports practice must be adapted to the specificities of the sport or exercise to be performed.

As María Mercedes Sánchez, head of the MARNYS Scientific Information area, explains, “among the most frequent sports injuries are those that affect the lower extremities, between 50 and 86%, with the ankle and knee joints being the most involved , while injuries to the upper extremities account for only 17%1”.

A good warm-up and a correct diet

Similarly, to avoid injuries, Crys Dyaz, physiotherapist, personal trainer and ambassador of MARNYS, a food supplements laboratory, recommends starting your workouts with a proper warm-up. “Warming up for 5 to 10 minutes will improve the flow of blood and oxygen to the muscles and, in addition, it will help us to concentrate.”

In addition to the previous warm-up, the trainer emphasizes the importance of including exercises that promote the strengthening of bones and joints in our routine. “The best would be those of resistance and those that involve working with our own weight. In this way, the loss of bone density is prevented and the muscles that surround the bones are strengthened. Among these exercises we can find weight lifting, Pilates or training aerobics like running or dancing.”

Crys Dyaz also warns against neglecting rest. “When we perform physical activity, we subject our body to high levels of stress, especially when we talk about high-intensity exercises. Resting allows our body to recover.” This has been shown in a study carried out in 2020, which states that athletes who sleep less than 8 hours could suffer a greater risk of injury while performing physical activity2.

A varied and balanced diet should be added to physical activity and rest, “with the necessary contributions depending on the activity,” says Dr. Acosta, “since, for example, if you only go to the gym to do an elliptical, you don’t need more intake calories, just more hydration,” he says. This can be complemented with nutritional supplements rich in active ingredients that promote musculoskeletal activity. A recommendation from these specialists is the food supplements Condrohelp, Artrohelp Forte or Mialtrim, from the MARNYS Bones and Joints line. “Ingredients such as collagen, chondroitin, glucosamine, hyaluronic acid, vitamins and minerals are important as they facilitate the mobility and well-being of muscles, joints or ligaments, whether in the face of aging or discomfort caused by exercise”, concludes the doctor. Acosta.

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