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help keep your joints healthy. In fact, studies show omega-3s can reduce the pain and inflamma on of s ff joints in people with arthri s. Because you probably don't have me to grill fish every night, consider supplemen ng your diet with fish oil capsules. Sneak in healthy food. Keep precut organic veggies – like celery and carrot s cks, broccoli florets, and pepper slices – in the front door of your refrigerator so you'll reach for them at snack me. Curtail your caffeine intake. While you may need that extra burst of energy in the morning, try and resist those second and third cups of coffee. Studies show that the extra caffeine can weaken your bones. Take your vitamins. Supplemen ng your diet with a mul vitamin is a good way to get the vitamins and minerals you may lack. Strong bodies (and overall joint health) will benefit from bone-building calcium, magnesium, vitamin K, ssue-repairing vitamin C and vitamin D, pain-relieving vitamin E, folic acid and more. Visit the great outdoors. Besides the soothing, relaxing benefits of breathing fresh air and observing nature, the great outdoors provides many opportuni es for burning extra calories while having fun. Gardening and other yard work is just one way to firm up your arms and legs, while being produc ve, too. Take the plunge. From strength training to jogging to aerobic classes (and let's not forget the plain old swim), aqua c exercises allow you to keep doing many of the exercises you love, while taking a load off your joints. Take a hike. Choose your favorite spots and walk them at least once a week. Hiking burns calories, strengthens muscles and builds denser bones, while providing interes ng scenery and a chance to get in touch with Mother Nature. Warm up. Don't think about hi ng the gym, the pool or the trails (or any exercise for that ma er) before warming up. Warming up your body before exercise is like warming your car up in the winter. To keep it running smoothly and for op mal joint safety, start slowly and get up to speed only a er your muscles and joints have at least five minutes prep me. Go for func on not fashion. Shoes shouldn't just look good, they should work well, too. Look for flexible, suppor ve shoes that are squared or rounded at the toe so your toes can move around. A shoe with a rubber sole will give you more cushion. Make sure your shoe is flexible at the ball of your foot, where you push off. Check in with yourself. Monitor how you're feeling a er exercise. Joints s ll aching two hours a er your workout are telling you something. Listen to them and lighten your rou ne next me. S trrreee tccchhh. Stretching isn't just for workouts anymore. Take breaks throughout the day, including at your office, to get re-energized and help keep your muscles and ligaments flexible and strong. See a yogi. Yoga hasn't been the ho est trend (for the last 5,000 years) for nothing. Yoga and other forms of gentle exercise like Pilates and Tai Chi strengthen the mind-body connec on, allowing you to get your body fit while you get your mind in shape. These exercises keep joints strong and muscles limber while erasing stress. Bulk up. Strength training is the best way to boost your metabolism (and get a sleeker bod, too). Research also shows li ing weights creates denser bones and builds stronger muscles that help stabilize and protect joints. Develop abs of steel. Strong abs are essen al to crea ng overall core strength and balance. Studies show that improving strength and balance are key to preven ng falls and protec ng joints from damage. Page 6 | Abby's Magazine - www.AbbysHealthAndNutrition.com