According to the Centers for Disease Control and Prevention (CDC), nearly 80 million American adults will receive arthritis diagnoses by the year 2040. Women are at higher risk than men, and most adults are diagnosed after the age of 45.

You may show no signs of aching, stiff joints today, but your risk of experiencing pain goes up each year. To give yourself a fighting chance against this life-altering diagnosis, implement these three arthritis prevention strategies today.

1. Exercise at a moderate pace at least three times per week.

The CDC estimates that your risk of developing knee osteoarthritis drops by nearly 50 percent if you exercise three times a week or more. The risk of arthritis increases with your bodyweight, so you may want to exercise five days a week if you’re significantly overweight. Since your muscles support your joints, it’s a good idea to include strength training to keep those muscles strong.

You don’t have to run marathons or commit your life to CrossFit. You can take your dog for a 30-minute walk, attend a water aerobics class, or turn Zumba classes into the new happy hour with your friends. If you have young children or grandchildren, you can get creative by walking briskly around the playground while they enjoy time outdoors. Even better, get your exercise by playing with them.

2. Improve your posture.

Start paying attention to how you sit and walk. You may find that you slouch your shoulders or allow your back to cave in a way that puts added pressure on your joints. Focus on sitting up straight, rolling your shoulders back, and keeping your head high. While this may take some time to get used to, correct posture can reduce the stress on your joints so that they’re less likely to become arthritic.

3. Increase your daily activity level.

Have you ever felt stiff after sitting for a long period of time? Most people have experienced numb body parts or the sensation of pin pricks afterwomen exercising sitting on a foot or sleeping on an arm for too long. If you have a desk job, you may also feel stiff or swollen after sitting for a long shift. That’s your body signaling that your position was uncomfortable and you need to get up and move around more often.

This is different from adding exercise into your weekly schedule because it’s something that you can do every hour of every day to keep your joints healthy. Take short breaks of five or 10 minutes every hour or two and spend that time moving. You can walk leisurely around the office, use the restroom down the hall, refill your coffee mug, or take a phone call while pacing outside. It’s all about stretching and improving your blood flow, but you can turn these breaks into mini exercise sessions if you need to lose weight.

Gradual Changes Lead to Healthy Lifestyles

If you don’t exercise regularly or have a sedentary lifestyle, start making small changes to your daily routine. Start by paying attention to your posture daily and taking a five-minute movement break for every hour that you sit. Add a short walk to your evening routine or find a friend to join a water aerobics class with you. If you move more today than you did yesterday, you’re moving in the right direction to protect your joints. If your joints do feel abnormally stiff, or you are having other problems with your body,contact the trusted physicians at Rodriguez MD.