A physiotherapist asserts that early attention to bone and joint health is essential for later mobility and quality of life maintenance.
At any age or stage in your life, joint pains can strike without warning. Whether you’re in your 30s or 60s, experiencing stiffness, hearing your bones crack, and feeling your elbows creak are all indications that your bones and joints require attention. A physiotherapist says that your quality of life will be better in later years if you start taking care of your bones and joints earlier.
“As a physiotherapist, I see patients on a daily basis who put off seeking treatment until it is too late. But you can still stay mobile, pain-free and independent in later years of life with the right lifestyle in your younger years,” Dr Prachi Sarvaiya (PT), Assistant Professor, Department of Musculoskeletal Physiotherapy, K J Somaiya College of Physiotherapy, Mumbai, tells Health Shots
7 easy ways to keep your bones and joints healthy
If you follow these guidelines for bone health, you could contribute to healthy aging by lowering your risk of crippling joint pain that could affect your ability to move around
- Do not shun the pain
Pain, stiffness, or swelling are the warning signs and red flags given by your body when asking for help. Long-term complications that affect the health of your bones and joints can result from ignoring early warning signs. “Contrary to popular belief, joint pain is not a natural consequence of aging.
According to Dr. Sarvaiya, “our bone and joint health actually depends on how we treat our bodies over time, including our activity levels, posture, diet, and daily habits.” Bone and joint health can be supported by early diagnosis, orthopedic consultation, and physiotherapy. With the right habits and awareness, we can age gracefully and have a healthy and pain-free life ahead.
- Engage in physical activity
Physical activity improves the health of your bones and joints. At least three times per week, aim for moderate exercise for at least 30 minutes. This could be as simple as going for a walk, cycling, practicing yoga, participating in sports, or dancing. Always begin with a warmup and finish with a stretch and cooldown.
- Ensure a healthy weight Your Body
Mass Index (BMI) can be kept within normal limits with a healthy diet and regular exercise. The stresses placed on joints can be increased by excess body weight, making it difficult to move freely. Make sure you get enough vitamin D and calcium, two of the most important nutrients for bone health, by spending 15 minutes a day in the early morning sun and eating a meal high in calcium.
- Stay hydrated
Water helps to keep the bones’ cartilage soft and lubricated, which helps reduce the friction between them. Drink 10 to 12 glasses of water every day.
- Maintain a straight spine
Poor posture can lead to long-term spine and joint issues. Practice proper posture during standing, walking, sitting, lifting, and even sleeping. Changes that can help with posture include ergonomic workspaces and proper back support when sitting. These are simple but powerful changes. Your spine is silently destroyed by stooping. Sit tall and smile with your shoulders.
- Ergonomics
Everyday movements—from lifting grocery bags to bending over to pick something up—can impact your joints. Avoid sudden or jerky movements. As important as the workout itself is good posture and technique: when lifting, use your knee, not your back; wear appropriate footwear; and move with good technique. Lift carefully, not heavily.
- Changing one’s lifestyle
Make changes to your way of life that will help you live a long, healthy life. Avoid smoking and alcohol consumption, both of which affect bone density and healing. Eat healthy to maintain healthy weight.
Even small changes in lifestyle can lead to big improvements.