woman doing yoga on beach

Yoga and Its Health Benefits

Yoga and Its Health Benefits

woman doing yoga on beach

Yoga has been practiced for thousands of years and is known for its numerous health benefits, both physical and mental. Combining yoga with supplements from The Well Theory can enhance these benefits and help individuals achieve overall well-being.

Yoga is an ancient practice that originated in India, focusing on the mind-body connection and the balance between physical and mental strength. The practice involves a series of postures, breathing exercises, and meditation techniques. Balance of the body is emphasized.

woman doing yoga stretches

Physical Benefits Of Yoga

One of the most notable health benefits of yoga is its ability to improve flexibility and strength. Regular practice can help individuals achieve greater flexibility, as it stretches and lengthens the muscles. This flexibility reduces the risk of injuries and improves posture, reducing the strain on the body. The various poses in yoga also require the engagement of different muscle groups, leading to increased muscle strength and endurance.

Yoga is also highly beneficial for cardiovascular health. The combination of stretching, deep breathing, and meditation increases blood circulation, thus improving cardiovascular function. This can help reduce the risk of heart disease and high blood pressure. Different styles of yoga will engage more aerobic work than might be expected.

happy woman by the beach

Yoga And Mental Health

In addition to the physical benefits, yoga has a significant impact on mental health. The meditation and breathing exercises involved in yoga promote relaxation and reduce stress levels. Regular practice can improve mental clarity, focus, and overall well-being. Yoga has also been found to be effective in managing anxiety and depression, as it enhances the production of feel-good hormones and reduces the stress hormone cortisol.

Combining Yoga & Well Theory

To further amplify the benefits of yoga, one can incorporate supplements from The Well Theory into their practice. The Well Theory offers a range of supplements designed to support overall well-being, joint health, and cognitive function.

Supplements such as The Well Theory’s Pain Relief + Recovery Cream can be applied topically before or after a yoga session. This cream contains natural ingredients like PEA and menthol, which provide temporary relief from joint and muscle pain. Applying this cream can help alleviate any discomfort or soreness experienced during or after yoga practice, allowing individuals to fully enjoy their sessions without any hindrance.

Another supplement that complements a yoga practice is The Well Theory’s Brain Booster Focus capsules. These capsules contain ingredients like Rhodiola, Bacopa Monnieri, Ashwagandha, and Choline which promotes cognitive health and supports memory, focus, and concentration. Including these capsules in the daily routine can enhance the mental benefits of yoga, helping individuals maintain mental clarity and focus throughout their practice and beyond.

Furthermore, The Well Theory offers other supplements like multivitamins that provide the essential nutrients required for overall well-being and joint support. These supplements can help individuals maintain optimal health and support their body’s natural healing processes, making yoga practice more effective and rewarding.

Yoga is a holistic practice that brings numerous health benefits, both mentally and physically. By incorporating supplements from The Well Theory into their yoga practice, individuals can enhance these benefits and achieve overall well-being. Whether it’s joint health, cognitive function, or overall wellness, The Well Theory offers a range of supplements designed to support individuals on their yoga journey. With regular practice and the right supplements, individuals can experience the full potential of yoga and achieve a balanced and healthy lifestyle.

Dr. Meredith Warner Baton Rouge Orthopedic Surgeon
ABOUT THE AUTHOR

Dr. Meredith Warner is the creator of Well Theory and The Healing Sole. She is a board-certified Orthopedic Surgeon and Air Force Veteran.

She is on a mission to disrupt traditional medicine practices and promote betterment physically, spiritually and mentally to many more people. She advocates for wellness and functional health over big pharma so more people can age vibrantly with more function and less pain.

At Well Theory, Our surgeon-designed products are FDA Registered and formulated to help people:

  • Manage the symptoms of musculoskeletal pain
  • Recover vibrantly from orthopedic related surgeries
  • Fill the gaps in our daily diets
  • Manage pain associated with inflammation
older adults using yoga exercise balls

Easy Bodyweight Exercises to Reduce Joint Pain

Easy Bodyweight Exercises to Reduce Joint Pain

older adults using yoga exercise balls

 When you suffer from joint pain or stiffness caused by osteoarthritis or other inflammatory conditions, exercise often feels too burdensome.  However, staying active while managing joint pain is important to help ease discomfort and enhance overall well-being.  Exercise and activity are proven ways to reduce the pain of deteriorating joints.  Stronger muscles around joints are needed to lessen pain associated with them.

 

Exercise also helps promote synovial fluid circulation, a lubricating fluid inside joints that helps keep them flexible. This fluid acts as a cushion for joints and thickens in colder temperatures making joints feel stiffer in the autumn and winter. 

 

Bodyweight exercises are a low-impact way to keep moving and get your heart pumping, boost circulation, and nourish the synovial membrane. This gentle movement routine also flushes cellular waste from the body and offers many other health benefits.

Bodyweight Exercises

No special equipment or gym membership is needed to perform these exercises which use your body weight as resistance. It’s a reliable, easy way to strengthen your muscles and manage joint pain in as little as 10 minutes daily. 

Other benefits include:

  • Pain reduction
  • Improved balance
  • Increased flexibility and endurance
  • Minimize joint stress while exercising
  • Stabilize the muscles surrounding the joints

Here are 5 simple bodyweight exercises to promote joint health, tame inflammation, and facilitate a more active and pain-free lifestyle. Perform two sets of 8-12 reps up to two times daily.  It goes without saying that you should check with your treating physician prior to starting any exercise routine. Start with a few of these exercises and remember to do some gentle stretches or a brisk walk as a warm-up.

Wall Push-Up

With your hands shoulder-width apart, press your body against the wall and do a push-up. This gentle exercise strengthens the chest, shoulders, and arms without straining the joints.

Calf Raises

Stand on a flat surface with your feet hip-width apart. Hold onto a countertop or balance bar for support. Raise your heels as high as possible and lower back down. Strengthens and stretches calf muscles and improves ankle stability.

Arm Circles

This easy exercise can be done sitting or standing. It helps improve the range of motion in the shoulders and boosts circulation. Stretch your arms straight out to the sides, make small circles, and gradually increase the size of the circles as tolerated.

Partial Squats

Standing with your feet hip-width apart, bend your knees slightly, and perform a shallow squat. Hold for 30 seconds or as long as tolerated, and rise back to standing. Helps stabilize the knee joint and strengthens the quadriceps muscles.

Glute Bridges

On a firm surface, lie on your back with your knees bent and feet flat on the floor. Lift your hips off the ground and squeeze your glutes for five seconds, repeat. Perform regularly to strengthen the glutes, hamstrings, and lower back muscles.

Joint Health Supplements

Dr. Meredith Warner’s complete supplement line features an array of products for enhanced daily living. Here are a few of her hand-selected choices for optimal joint health.

Super Omega-3 Softgels: 

Omega-3 fatty acids are essential for overall wellness. Fatty fish such as salmon, flaxseeds, and walnuts are all good sources of Omega-3. But we rarely get enough of this powerhouse anti-inflammatory through diet alone.

Supplementing with Omega-3 helps combat low-grade inflammation, and relieve joint pain, stiffness, and swelling. It touts the added benefits of boosting blood flow to the brain, staving off age-related cognitive issues, and improving mental outlook.

Joint Health Multi:

This unique, highly absorbable formula contains the most effective and scientifically backed pain and inflammation-fighting ingredients such as Tumeric and Ginger Root Extract. It also includes PEA (palmitoylethanolamide) , a natural pain-relieving fatty acid that our bodies make. Scientific studies revealed its anti-inflammatory, antioxidant, and neuroprotective qualities. 

Joint Health Multi is an alternative to NSAIDs that can damage the liver and stomach lining. It eases joint pain and inflammation and increases mobility with activities of daily living.

Dr. Meredith Warner Baton Rouge Orthopedic Surgeon
ABOUT THE AUTHOR

Dr. Meredith Warner is the creator of Well Theory and The Healing Sole. She is a board-certified Orthopedic Surgeon and Air Force Veteran.

She is on a mission to disrupt traditional medicine practices and promote betterment physically, spiritually and mentally to many more people. She advocates for wellness and functional health over big pharma so more people can age vibrantly with more function and less pain.

At Well Theory, Our surgeon-designed products are FDA Registered and formulated to help people:

  • Manage the symptoms of musculoskeletal pain
  • Recover vibrantly from orthopedic related surgeries
  • Fill the gaps in our daily diets
  • Manage pain associated with inflammation

Your Essential Guide To Our Pain Relief + Recovery Cream

Your Essential Guide To Our Pain Relief + Recovery Cream

Pain Relief & Recover Cream Jar with Dr. Meredith Warner

Dr. Meredith Warner’s Pain Relief + Recovery Cream was specially formulated to deliver fast, targeted results to painful joints and muscles. Relax and recover myofascial tissues and improve your range of motion with this unique combination of powerful ingredients. 

  • PEA (Palmitoylethanolamide)
  • Menthol Crystals
  • Turmeric
  • Rosehip Oil
  • Essential Oil Blend

This cream includes skin-nourishing ingredients like shea butter, aloe vera juice, hyaluronic acid, myristyl myristate, and witch hazel. 

“What all of these essential oils and PEA do is get you out of that hypercycle of constant self-attack, let things calm down, treat the pain and then let your body heal itself. At the end of the day, everything we do is just to help the body heal itself, which is of course my mission - to let the human body do what it was designed to do.”


This Product works

If my lower back is bothering me due to some arthritis and I’m having a hard time getting to sleep, I just rub some of this cream in and it really helps reduce the ache and allows me to fall asleep.

-Jenny J. 


Daily ritual

I absolutely love the pain relief and recovering cream. I started off using it every morning and now I have began using it every night as well. It provides much-needed relief! Although it is a small jar the cream surprisingly lasts.

-Sarah P.

Great product

I have tried so many creams. This is the only one that actually works!! Love it!

-Anonymous


Game Changer!

I’m very active with Brazilian Jiu Jitsu and outdoor activities, so when I began to suffer from plantar fasciitis, it was crippling to say the least.  I was lucky to find and try The Healing Sole sandal which I found to be great in relieving the pain. However, it was not until I combined it with the pain relieve cream that my recovery skyrocketed. Getting out of bed and taking those first very painful steps are no longer an issue. I have my life back. I owe it all to the pain cream and sandal. I’m always recommending the pain cream to my friends who suffer any joint, ligament, and muscle pain and stand by this produce and that it works!!

-Sonny S.


Awesome pain reliever !

I have used this cream for osteoarthritis of the knees and back pain. It is awesome. It provides great relief . I also put the jar in the refrigerator and applying it cold provides further comfort. I never allow myself to be without this product.

-Edith D. 

Pain Relief Cream Extra Strength brings relief

I use the Extra Strength Pain Relief Cream on the tops of my feet after I get home from work. I’m a teacher and am on my feet all day. I wear custom orthotics, compression socks, and good athletic shoes. Even the tops of my feet hurt by the time I get home. I rub the cream in and sit with my feet up for about ten minutes to let it soak in and has helped every time I’ve used it!

-Deborah T. 

FREQUENTLY ASKED QUESTIONS

Q: What Is PEA?

A: Palmitoylethanolamide (PEA) is a natural and powerful way to manage pain, inflammation, and damage from oxidative stress. PEA is made in a similar way in humans and in plants, and it can be isolated from peanuts, soy, egg yolks, and other food sources. It’s also made within your body to naturally regulate pain and inflammation. PEA is considered part of the endocannabinoid system.  

It calms pain and sensitivity when massaged into the affected area. Its anti-inflammatory, pain-relieving properties encourage fast-acting, natural recovery from muscle, joint, and ligament pain.

Pain Relief & Recover Cream Jar Open & In Hand

Q: How long does one jar last? 

A: Each jar contains 1 oz of product. We recommend applying a pea-sized amount of the cream once or twice a day to relieve your symptoms. On average, our customers who use a typical amount of cream a day can expect it to last about a month. Of course, this depends on the amount you apply during each application, how many times a day you apply it, etc.

Pain Relief & Recover Cream Jar Open & On Hand

Q: Does the cream have a scent?

A: Yes, the Menthol and essential oils we include in our Pain Relief Cream formula do have a scent. We included these ingredients for several reasons. 

Menthol cools on contact to alleviate sensitivity and reduce joint and muscle pain. It also works to hydrate and calm skin irritation, while lessening the appearance of dark spots.

Our blend of essential oils includes Peppermint, Frankincense, Bergamot, and Wintergreen. These oils relieve pain, muscle spasms, inflammation, and skin irritation, and they also offer aroma-therapeutic properties. 

Q: Will this cream dry my skin? 

A: Dr. Meredith Warner incorporated skin-nourishing ingredients in the Pain Relief + Recovery Cream, so you’re benefiting your skin while reducing joint and muscle pain! Shea butter, Aloe Vera Juice, Hyaluronic Acid, Myristyl Myristate, and Witch Hazel help to hydrate and soften your skin, while reducing irritation.

The Turmeric included can also reduce surface-level scarring, while Rosehip Oil hydrates the skin, lightens scars, and provides antioxidant protection. This cream benefits your health from the inside and out!

Pain Relief & Recover Cream Applied to Foot

Q: How often can the Pain Relief + Recovery Cream be used?

A: Our Pain Relief + Recovery Cream is very safe to use! It can be used daily, whenever you find it necessary to reduce inflammation or pain. Dr. Warner may use it several times on a surgery day – so feel free to use this topical pain reliever as needed. Other over-the-counter pain-relief creams don’t have the same entourage effect that these unique ingredients provide.

So, apply this cream with confidence, knowing that it’s formulated and used by Dr. Meredith Warner. We of course, always recommend consulting with your treating physician prior to adding any new supplements or topical creams to your routine. 

Also Available In This Bundle

Our Foot Pain Bundle features the combined anti-inflammatory benefits of our Pain Relief + Recovery Cream and PEA capsules! 

Dr. Meredith Warner Baton Rouge Orthopedic Surgeon
ABOUT THE AUTHOR

Dr. Meredith Warner is the creator of Well Theory and The Healing Sole. She is a board-certified Orthopedic Surgeon and Air Force Veteran.

She is on a mission to disrupt traditional medicine practices and promote betterment physically, spiritually and mentally to many more people. She advocates for wellness and functional health over big pharma so more people can age vibrantly with more function and less pain.

At Well Theory, Our surgeon-designed products are FDA Registered and formulated to help people:

  • Manage the symptoms of musculoskeletal pain
  • Recover vibrantly from orthopedic related surgeries
  • Fill the gaps in our daily diets
  • Manage pain associated with inflammation
Let's Talk...What Matters When It Comes to Diet with Dr. Meredith Warner

[VIDEO] What’s The Most Important Part of a Diet?

[VIDEO] What's The Most Important Part of a Diet?

Dr. Warner shares what matters the most when it comes to diets. She’s a big advocate for the Mediterranean Diet.

IT’S EASY TO GET STUCK IN OLD WAYS OF LIVING. IT’S TIME TO MAKE ROOM FOR THE NEW WAYS OF HEALING.

Berberine: Longevity Series - Active AMPK, Metabolic Health Supplement Jar With Benefits

Berberine

Berberine activates AMPK activation, the AMPK pathway regulates cellular energy and cellular homeostasis. Berberine has been shown to lower blood sugar, cause weight loss and improve heart health, to name a few.

Alpha-Lipoic Acid

This daily supplement provides powerful, effective support for diabetic neuropathy pain.

Dr. Meredith Warner loves Alpha-lipoic Acid for those with Peripheral Neuropathy to help the pain, numbness, and tingling stay away naturally!

This helps you ward off harmful inflammation & oxidative stress, which can damage nerves that lead to neuropathic pain.

Alpha-Lipoic Acid Supplement Jar for Diabetic Neuropathy & Nerve Pain Relief Shown With Benefits
Let's Talk...Inflammation Studies with Dr. Meredith Warner

[VIDEO] How Much Exercise Do We Need?

[VIDEO] How Much Exercise Do We Need?

Dr. Warner talks about how much exercise is needed to lead an active lifestyle, and maintain your health.

IT’S EASY TO GET STUCK IN OLD WAYS OF LIVING. IT’S TIME TO MAKE ROOM FOR THE NEW WAYS OF HEALING.

Tart Cherry Extract Supplement for Connective Tissue & Anti-Inflammatory: Jar

Tart Cherry Extract

Tart Cherry Extract is a powerful antioxidant supplement that works in a similar way to NSAIDs, without the harsh side effects. It acts on the COX-2 enzymes along the inflammatory pathway to reduce inflammation and pain. 

Joint Health Multi

Dr. Warner’s Joint Health Multi is a unique combination of turmeric, ginger, piperine and PEA. It contains a 95% concentration of curcumin, the primary active ingredient in turmeric that reduces inflammation. 

All these ingredients work together to provide antioxidant and anti-inflammatory benefits that can empower you to feel better, naturally. 

Joint Health Multi: Turmeric, Ginger and PEA
Let's Talk...Inflammation Studies with Dr. Meredith Warner

[VIDEO] Studies On Inflammation

[VIDEO] Studies On Inflammation

Chronic inflammation can wreak havoc on your health and mobility. 

Dr. Warner discusses various studies on inflammation and its impact on your body. 

IT’S EASY TO GET STUCK IN OLD WAYS OF LIVING. IT’S TIME TO MAKE ROOM FOR THE NEW WAYS OF HEALING.

Tart Cherry Extract Supplement for Connective Tissue & Anti-Inflammatory: Jar

Tart Cherry Extract

Tart Cherry Extract is a powerful antioxidant supplement that works in a similar way to NSAIDs, without the harsh side effects. It acts on the COX-2 enzymes along the inflammatory pathway to reduce inflammation and pain. 

Joint Health Multi

Dr. Warner’s Joint Health Multi is a unique combination of turmeric, ginger, piperine and PEA. It contains a 95% concentration of curcumin, the primary active ingredient in turmeric that reduces inflammation. 

All these ingredients work together to provide antioxidant and anti-inflammatory benefits that can empower you to feel better, naturally. 

Joint Health Multi: Turmeric, Ginger and PEA
Preventing Osteoarthritis with Dr. Meredith Warner

[VIDEO] How Can We Prevent Osteoarthritis

[VIDEO] Preventing Osteoarthritis

Osteoarthritis can impact your mobility, making daily tasks difficult. 

Dr. Meredith Warner discusses ways you can prevent osteoarthritis. 

IT’S EASY TO GET STUCK IN OLD WAYS OF LIVING. IT’S TIME TO MAKE ROOM FOR THE NEW WAYS OF HEALING.

Tart Cherry Extract Supplement for Connective Tissue & Anti-Inflammatory: Jar

Tart Cherry Extract

Tart Cherry Extract is a powerful antioxidant supplement that works in a similar way to NSAIDs, without the harsh side effects. It acts on the COX-2 enzymes along the inflammatory pathway to reduce inflammation and pain. 

Joint Health Multi

Dr. Warner’s Joint Health Multi is a unique combination of turmeric, ginger, piperine and PEA. It contains a 95% concentration of curcumin, the primary active ingredient in turmeric that reduces inflammation. 

All these ingredients work together to provide antioxidant and anti-inflammatory benefits that can empower you to feel better, naturally. 

Joint Health Multi: Turmeric, Ginger and PEA
Let's talk...Treating Ankle Pain At Home with Dr. Meredith Warner

[VIDEO] Treating Ankle Pain At Home

[VIDEO] Treating Ankle Pain At Home

Ankle pain can make even the most simple tasks difficult. 

In this video, Dr. Meredith Warner talks about steps you can take to treat ankle pain at home. 

IT’S EASY TO GET STUCK IN OLD WAYS OF LIVING. IT’S TIME TO MAKE ROOM FOR THE NEW WAYS OF HEALING.

Tart Cherry Extract Supplement for Connective Tissue & Anti-Inflammatory: Jar

Tart Cherry Extract

Tart Cherry Extract is a powerful antioxidant supplement that works in a similar way to NSAIDs, without the harsh side effects. It acts on the COX-2 enzymes along the inflammatory pathway to reduce inflammation and pain. 

Joint Health Multi

Dr. Warner’s Joint Health Multi is a unique combination of turmeric, ginger, piperine and PEA. It contains a 95% concentration of curcumin, the primary active ingredient in turmeric that reduces inflammation. 

All these ingredients work together to provide antioxidant and anti-inflammatory benefits that can empower you to feel better, naturally. 

Joint Health Multi: Turmeric, Ginger and PEA
Easy + Natural Ways To Reduce Spider Veins

What Causes Muscle Cramps?

What Causes Muscle Cramps?

Easy + Natural Ways To Reduce Spider Veins

If you’ve experienced a muscle cramp before, you know it can be painful and disruptive. Often, muscle cramps can make it feel impossible to move or function.  

So, what causes muscle cramps and can we prevent them? 

What Causes Muscle Cramps?

Muscle cramps are an involuntary, often sudden muscle contraction. They typically occur in the legs, and sometimes the contraction can even be visible or felt as a lump under the skin.

Muscle cramps, sometimes referred to as a charley horse, typically go away on their own and aren’t serious cause for concern. However, they can be a cause for concern if they occur frequently, don’t get better with self-care, or cause muscle weakness.

Typically, muscle cramps are caused by overexertion, strain, or dehydration. They can also be common during pregnancy or as you age, due to a decrease in muscle mass.   

Those who exercise regularly may experience muscle cramps, especially when outside in the heat, or when they haven’t had a sufficient amount of water. 

They can also be caused by underlying conditions like poor blood flow, nerve compression or a mineral deficiency.

Man Post Workout

If your arteries narrow while you’re exercising, this can reduce the blood supply to the muscles in your legs, putting you at greater risk for a cramp. Hypothyroidism is associated with cramping.  Low levels of electrolytes are also a cause of muscle cramping.  Some medications and alcohol can also lead to muscle cramping.  Many cramps occur at night and these are called sleep-related leg cramps.  These generally affect the foot and calf muscles and they are benign.   

When it comes to mineral deficiency causing cramps, you’ll want to make sure you’re getting plenty of potassium, magnesium and calcium. Certain medications, like diuretics can make it more difficult for you to maintain these nutrients. If you’re experiencing muscle cramps, we’d recommend consulting with your physician, and asking them to test for mineral deficiencies.  This is especially true if the cramping is associated with weakness. 

Reduce Your Risk For Muscle Cramps

You can reduce your risk for muscle cramps by staying hydrated, stretching after exercise, and ensuring you have enough essential minerals to support your needs. 

Well Theory’s Essential Joint & Tissue Support is a daily multivitamin that supplies you with magnesium, zinc, vitamin D, vitamin C and PEA. The vitamins and minerals in this multi help you establish a healthy foundation, while the PEA can alleviate inflammation and pain. 

Tart Cherry Extract is another Well Theory supplement that helps with inflammation and muscle recovery. It promotes a healthy blood flow, while providing antioxidants that neutralize free radicals. 

Dr. Meredith Warner Baton Rouge Orthopedic Surgeon
ABOUT THE AUTHOR

Dr. Meredith Warner is the creator of Well Theory and The Healing Sole. She is a board-certified Orthopedic Surgeon and Air Force Veteran.

She is on a mission to disrupt traditional medicine practices and promote betterment physically, spiritually and mentally to many more people. She advocates for wellness and functional health over big pharma so more people can age vibrantly with more function and less pain.

At Well Theory, Our surgeon-designed products are FDA Registered and formulated to help people:

  • Manage the symptoms of musculoskeletal pain
  • Recover vibrantly from orthopedic related surgeries
  • Fill the gaps in our daily diets
  • Manage pain associated with inflammation

Easy Exercises For Arthritis Pain

Easy Exercises For Arthritis Pain

Female Yoga Meditation

If you experience arthritis pain, then even the thought of exercise may seem impossible. However, it’s a vital aspect to living actively, improving joint health and reducing pain. 


Studies show that those with arthritis actually experience less pain when they implement exercise into their routine.  This may seem counterintuitive to you and your doctor may even be telling you to avoid exercise.  Allow us to plug the benefits of exercise for you. 

Ways Exercise Helps Your Joints

Exercise helps your joints in a number of ways, likely without causing your condition to worsen. There is a common misconception that you’ll irritate joint pain through activity. However, it’s actually a lack of exercise that  (more commonly) can exacerbate arthritis, making your joints stiff and painful. 

When you exercise consistently you can:

  • Improve muscle strength around joints
  • Maintain bone strength
  • Improve balance to prevent falling
  • Increase your energy levels
  • Get deeper, restorative sleep
  • Maintain your weight to prevent excess strain on joints
  • Maintain your weight to reduce inflammatory cytokines that damage joints
How Exercise Can Relieve Brain Fog

When you strengthen the muscles around your bones and joints, you’re actually relieving some of the strain placed on them throughout the day, helping to reduce pain.  

Exercises For Arthritis Pain

If it’s been a while since you’ve exercised, you’ll want to ease into your routine to avoid injury. Before you start exercising, you can apply heat with warm towels for about 20 minutes to warm up your joints and relieve pain so you’re better prepared to start. 

We’d also suggest taking gentle and slow movements to avoid injury. Let yourself warm up for about five to ten minutes before moving onto the main portion of your exercise, whether it’s strength training or aerobic in nature. 

You’ll also want to stick to low-impact exercises to reduce the amount of stress placed on your joints.

Range-of-motion exercises can help you improve joint movement and flexibility by taking them through the full range of motion. Some examples of this include, extending your arms over your head and rolling your shoulders either forward or backward. These can be helpful when reducing stiffness and even used to help warm up the joints. 

Couple Warming Up & Stretching before Workout

Low-impact aerobic exercises are a great way to improve joint health, cardiovascular health and maintain your weight. Some low-impact aerobic exercises include swimming, walking, and bicycling. Exercising for about 150 minutes a week is ideal for maintaining your health. 

The Mental Benefits Of Regular Exercise

We know that 150 minutes can sound like a lot, but when broken up across five days it’s only about 30 minutes a day. When you’re first starting out, you can even break this time down further. Walking for 10 minutes after each meal is a great place to start when you’re building up to an exercise routine.

Strength training is also important for what we noted earlier about building strength in the muscles that surround your joints. You’ll want to take it slow to start, while you learn proper techniques and your body gets used to your new routine.

Group of People Exercising

As with any exercise, it’s important to rest properly between workouts. You don’t want to overwork parts of your body without giving yourself time to recuperate. 

For exercise that improves balance and flexibility, you might also be interested in yoga. Yoga can promote balance, flexibility, core strength, relaxation and mindfulness. It’s also low impact and can be done at varying skill levels. We do recommend visiting a yoga studio and practicing with a yogi who can teach you safe and proper techniques for different poses. 

Reducing arthritis pain and inflammation can be a lot of work, and you might be used to taking anti-inflammatories to reduce pain. However, NSAIDs can produce painful side effects, especially in the long-term.

At Well Theory, we have several supplements that can reduce inflammation and joint pain. Our Arthritis Bundle features two of our most popular supplements, Tart Cherry Extract and our Joint Health Multi.

Tart Cherry Extract is an antioxidant supplement that works in the same way as NSAIDs to reduce inflammation, but in a more gentle manner. Our Joint Health Multi is a unique combination of turmeric, ginger, piperine, and PEA. When taken together, these supplements work synergistically to reduce arthritis associated pain.

Dr. Meredith Warner Baton Rouge Orthopedic Surgeon
ABOUT THE AUTHOR

Dr. Meredith Warner is the creator of Well Theory and The Healing Sole. She is a board-certified Orthopedic Surgeon and Air Force Veteran.

She is on a mission to disrupt traditional medicine practices and promote betterment physically, spiritually and mentally to many more people. She advocates for wellness and functional health over big pharma so more people can age vibrantly with more function and less pain.

At Well Theory, Our surgeon-designed products are FDA Registered and formulated to help people:

  • Manage the symptoms of musculoskeletal pain
  • Recover vibrantly from orthopedic related surgeries
  • Fill the gaps in our daily diets
  • Manage pain associated with inflammation