Tips for Healthy Bones and Joints

Nearly half of Americans over the age of 18 are affected by musculoskeletal (bone and joint) conditions, according to research by The Burden of Musculoskeletal Conditions in the United States. If you want to remain active as you age, take steps now to improve the health of your bones and joints. Maintaining a healthy weight, regular physical activity, strength training and a diet rich in calcium and Vitamin D are essential to meet this goal.

Drop the pounds. Nearly 36 percent of adults in America are obese, according to the Centers for Disease Control and Prevention. Those extra pounds add stress to your joints and can contribute to the onset and progression of knee osteoarthritis. A modest weight loss of 10 to 15 pounds can help ease knee pain.
 
Get moving. Weight-bearing exercises, such as walking or dancing, help build strong bones and muscles. Regular physical activity can help relieve pain and improve joint mobility. Thirty minutes of moderate intensity exercise on most days of the week will help you maintain a healthy weight and produce health benefits.
 
Pick up a dumbbell. Strength or resistance training will increase bone density, build muscle mass and combat the effects of osteoporosis, a condition that weakens bones, leaving them susceptible to fractures. The American College of Sports Medicine recommends strength training three days a week.
      
Get enough calcium and Vitamin D. Make sure you are consuming enough calcium, because the body needs this nutrient to build strong bones and teeth and keep them strong as you age. Food sources of calcium include milk, leafy green vegetables and beans. And don’t forget about Vitamin D, which helps the body absorb calcium. This vitamin can be found in fish, eggs, fortified milk and cod liver oil. Because the amount of calcium and Vitamin D a person needs depends on various factors, consult a physician for advice. 
Written by Bettinita Harris, an ACSM certified personal trainer with the Kennett Area and Brandywine branches of the YMCA of the Brandywine Valley.