6 habits that damage leg health after age 40

1) Overexert the legs during training.

Leg exercises are essential for building strength and endurance, but excessive training can lead to muscle fatigue, tension, and injury. To avoid overtraining syndrome, rest should be incorporated into your health routine. Rotate target muscle groups and train different parts of the body, allowing the legs to rest for a day or two, or engage in light activities between sessions to promote blood flow and help muscles recover smoothly.

2) I do not do stretching.

Stretching is often overlooked, but it plays a crucial role in maintaining flexibility, improving range of motion, and reducing the risk of injury. Always stretch after exercise, and stretch only to a point of slight discomfort rather than pain. In the legs, all muscles work in a chain-like manner. That is why it is important to dedicate time to stretching.

3) Sitting for too long.

According to research, whether at a desk or in front of the TV, excessive sitting can cause tight hip flexors and weakened glutes. To prevent long-term damage to the legs, it is recommended to stand up, stretch, and take short walks frequently. Sitting for extended periods can cause the muscles in the legs and hips to become tight over time. If you do not take time to stretch the muscles in the front of the legs or perform movements like squats or glute exercises to address imbalances, it can lead to accumulated issues or injuries during exercise.

4) Excessively engaging in highly effective exercises.

High-impact exercises such as running or plyometric workouts are okay in moderation. However, this type of training can also put strain on the joints. Unless you specifically train for endurance in high-impact activities like running, it is wise to change your training approach to prevent injuries caused by repeatedly overusing the same muscles. Vary your exercise routine and incorporate low-impact activities such as swimming or cycling to stay active while giving your legs a rest.

Ignore the pain.

Pain is the body's way of signaling that something is wrong. If persistent discomfort or leg pain occurs, seek advice from a professional and adjust your exercise routine. Acute pain during exercise should not be ignored. It may feel difficult, but when sharp pain occurs, stop what you're doing, and if the pain does not subside, consult a medical professional and give yourself enough time to recover.

6) Do not consume enough nutrients.

Nutrients are a crucial piece of the puzzle related to maintaining a healthy weight. Regarding healthy joints, maintaining a healthy weight is important to help prevent long-term hip pain, knee pain, or even osteoarthritis. Obesity can also increase overall inflammation throughout the body and, over time, raise the risk of chronic diseases. To reduce strain on the lower body, ensure you are consuming a balanced diet rich in essential nutrients including proteins, vitamins, and minerals.