Keeping our bones happy

Vulnerable to knocks and wear and tear, bones and joints can use all the help they can get. While it isn’t always possible to prevent these things entirely, there is a lot we can do to help our skeletons and supporting soft tissues stay in good shape.

Supporting our skeletons goes beyond what we eat and drink, however. Here are some simple ways to keep those bones and joints in good nick.

Keep muscles strong Over the years, wear and tear can weaken joints and ligaments.

One of the best things we can do is prevent problems from arising or worsening by keeping the muscles that support and surround our joints strong.

This takes the pressure off the more vulnerable bones and soft tissues of the joint, helping them stay healthy and pain-free.

Swimming is an excellent exercise which works all major muscle groups without putting pressure on joints.

Cycling is another good choice.

Weight-bearing exercise As excellent as swimming is, in an ideal world, it’s wise to combine it with some weight-bearing exercise too, such as walking, dancing, or even doing steps up and down the bottom stair at home.

Weight-bearing movement actively helps to build up bone strength.

Stretch it out There is evidence that keeping supple and practising yoga and Pilates-based exercises can help reduce pain and improve joint health. Always check with a healthcare professional before starting any new exercise regimes if you have a history of health problems.

However, making some simple stretches part of your regular routine could ease problems.

Maintain a healthy weight Being underweight is sometimes linked to a higher risk of fractures and osteoporosis, while being overweight or obese can put extra pressure on joints, contributing to pain and stiffness. So, keeping to a healthy weight range can go a long way towards reducing problems. Stop smoking Everybody knows that smoking is linked to an increased risk of cancer, heart and lung diseases but did you know that numerous studies have also linked cigarettes with higher rates of osteoporosis and bone fractures?

There’s lots of support out there for anybody hoping to stub it out.

Drink moderately Similarly, heavy alcohol intake – particularly long-term heavy drinking – has also been associated with poor bone health in later life.

Walking is a great way to keep bones and joints healthy.