Maintaining Bone and Joint Health as You Age

These lifestyle adjustments will keep your bones and joints healthy. 

As we age, maintaining joint and bone health is crucial for a healthy and active lifestyle. Naturally, our joints and bones undergo significant wear and tear over time, which can lead to discomfort, pain, and even disability if not properly taken care of. Here are some practical tips for maintaining joint and bone health.

Exercise regularly

Physical activity is one of the best ways to maintain joint and bone health. It helps strengthen muscles and bones, improve flexibility and balance, and reduce the risk of falls and fractures. Some of the best exercises include weight-bearing exercises like walking, jogging, and dancing, as well as resistance exercises like lifting weights or using resistance bands. Exercise can also help reduce inflammation, which can help ease joint pain and stiffness. Find a form of exercise that you actually enjoy and will follow through with. 

It’s important to consult your doctor before starting any exercise program, and make sure your form is correct for every exercise to prevent any injury.

Maintain a healthy weight

Excess weight can put extra strain on joints and bones, leading to increased wear and tear. Being overweight or obese can also increase the risk of developing osteoarthritis, a degenerative joint disease. Eating a healthy, balanced diet and staying physically active can help you maintain a healthy weight and reduce the risk of joint and bone problems.

Get enough calcium and vitamin D

Calcium and vitamin D are essential nutrients for bone health. Calcium helps build and maintain strong bones, while vitamin D helps the body absorb calcium. As you age, your body may become less efficient at absorbing calcium and vitamin D from food, so it’s vital to get enough through your diet or supplements (consult your doctor to see if you need to start supplements). Good sources of calcium include dairy products, leafy green vegetables, and fortified foods like orange juice. Good sources of vitamin D include fatty fish like salmon, egg yolks, and fortified foods like milk and cereal.

Quit smoking

Smoking can have a negative impact on bone health by reducing bone density and increasing the risk of fractures. It can also increase inflammation and oxidative stress, which can contribute to joint pain and stiffness. If you smoke, quitting is one of the best things you can do for your overall health and well-being.

Protect your joints

Protecting your joints from injury can help prevent joint problems and reduce the risk of osteoarthritis. Some ways to protect your joints include:

• Using proper form when lifting heavy objects or exercising
• Wearing supportive shoes and avoiding high heels or shoes with inadequate support
• Using protective and supportive gear when engaging in sports or physical activities that put stress on the joints
• Avoiding repetitive motions that can lead to joint strain, like typing or using a computer mouse for long periods of time
• Manage stress as it can contribute to joint and bone problems by increasing inflammation and tension in the muscles and joints. Finding ways to manage stress, such as through meditation, yoga, or deep breathing exercises, can help reduce tension and inflammation in the body, promoting joint and bone health.

At Seva At Home, we produce a wealth of free health information to help individuals and families live healthier, happier lives. This has been produced by independent research carried out by the Seva At Home team. This information is not a replacement for medical advice. Please consult your physician for relevant medical diagnosis and advice.

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