Holiday activities, from parades and sightseeing to travel, often involve long hours of standing, sitting, or walking, putting extra stress on the musculoskeletal system. Doctor Hoang Quyet Tien, from the Medical Information Center at Tam Anh General Hospital in Ho Chi Minh City, offers advice on protecting your joints and preventing injuries during this festive season.

Avoid prolonged standing.

Standing for extended periods puts constant pressure on the knees and spine. After 45-60 minutes, the muscles around the joints can fatigue, blood circulation slows, and numbness or tingling may occur. Shift your weight, stretch gently while sightseeing or watching parades to alleviate pressure on your joints. Wearing comfortable shoes with soft soles also helps protect knees and toe joints.

A doctor explains different postures and their impact on the spine. Photo: *Tam Anh General Hospital*

Change positions frequently.

Long car or motorbike rides restrict movement in joints and muscles, increasing pressure on the intervertebral discs, especially in the lower back, even more so than standing. Every 30-45 minutes, do some shoulder and neck rotations or leg stretches in your seat. Stand up and walk around for a few minutes during rest stops to improve circulation.

Limit stair climbing and excessive walking.

Busy holiday itineraries often involve a lot of stair climbing and walking, which can strain the knees. Older adults and those with osteoarthritis should walk slowly, use handrails, and take frequent breaks. Avoid carrying heavy loads or overexerting yourself to minimize stress on knees and spine, especially for middle-aged and older individuals.

Maintain a balanced diet.

Nutrition plays a vital role in supporting joint health. Include calcium, vitamin D, protein, and omega-3 fatty acids from fish, milk, and green vegetables in your diet to nourish cartilage and bones. Staying hydrated also helps joints function smoothly.

Consider supplementing with nutrients like eggshell membrane, undenatured type 2 collagen, hydrolyzed collagen peptides, turmeric root extract, and chondroitin sulfate a few weeks or months before holiday trips to promote cartilage regeneration, reduce pain, and improve joint flexibility.

Dinh Dieu