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  1. How to Avoid Stiff Joints as You Age Stay active daily : Movement is medicine. Gentle activities like walking, swimming, tai chi, or yoga keep joints flexible and muscles strong. Stretching and mobility routines : Dynamic stretches in the morning and static stretches in the evening help reduce stiffness. Strength training : Building muscle around joints (especially knees, hips, and shoulders) reduces stress on them. Posture & ergonomics : Proper sitting, standing, and lifting techniques prevent wear and tear. Consistency matters : Joints become stiffer when sedentary. Even light movement every hour can help. 2. The Secret to Maintaining Ageless Joints Maintain a healthy weight : Every extra pound adds up to 4–6 pounds of pressure on your knees. Stay hydrated : Joint cartilage is mostly water—dehydration accelerates wear. Balanced nutrition : Omega-3 fatty acids (from fish, flax, chia seeds) reduce inflammation; collagen-rich foods and bone broth sup...

  🗓️ Weekly Plan – No Gym Needed Day 1 – Full Body Strength 3 rounds: 10 squats 10 push-ups (on knees or wall if needed) 10 lunges (each leg) 20-second plank Day 2 – Cardio & Core 20 minutes brisk walk or march in place Finish with 3 rounds: 20 jumping jacks 10 mountain climbers 15 bicycle crunches Day 3 – Flexibility & Balance 20 minutes yoga, tai chi, or gentle stretching Focus on: hamstring stretch, hip opener, chest opener, and side bends Day 4 – Upper Body Focus 3 rounds: 10 push-ups 10 chair dips 10 arm circles forward/backward 20-second wall sit (add arm raises for challenge) Day 5 – Cardio Burst 5 cycles (2 minutes each): 1 min brisk walk or jog in place 30 sec high knees 30 sec jumping jacks Day 6 – Lower Body & Core 3 rounds: 12 squats 12 step-ups (use stairs or sturdy step) 10 side leg lifts each side 20-second plank with knee taps Day 7 – Active Recovery 20–30 mi...

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