Key Messages
- Strong bones and joints keep you active and independent¹ —but bone loss starts by 30², and women may lose up to 20%³ after menopause⁴. The fix? Simple steps can protect your skeletal system⁵.
- Strength training, good posture, and smart nutrition boost mobility and cut fracture risk by up to 40%⁶. Calcium and vitamin D are must-haves for bone strength.
- Since joint pain is a leading cause of disability⁷, small shifts—like anti-inflammatory foods, daily movement, and posture care—can keep you moving strong at any age.
Chapter 1
Adults begin to experience a gradual decline in muscle mass starting between the ages of 30 and 35—a process known as age-related sarcopenia. This natural loss of muscle tissue is often slow in the early decades, but can become more pronounced with age, particularly after 60 or 70 years⁸. Along with muscle loss can come reduced energy levels, persistent fatigue, weakness, mobility issues, and a higher risk of falls and fractures.
The National Institute on Aging has long recognized that the role of physical inactivity in the development of sarcopenia is well-documented, with studies showing that the absence of regular resistance and strength training accelerates muscle decline with age⁹. Strength training not only helps preserve muscle mass but also improves mobility, metabolic health, and overall well-being in older adults.
It’s no surprise then that incorporating strength-based exercise into your weekly routine is one of the most effective ways to support long-term musculoskeletal and overall health. Several evidence-based benefits of strength training include boosting bone strength¹⁰, increasing muscle mass and making you stronger¹¹, burning calories and reducing fat¹², improving overall health—including heart health and cognitive function—lowering bad cholesterol¹³,¹⁴ – reducing anxiety¹⁵, and enhancing sleep quality.
Regular resistance training increases bone mineral density (BMD), especially in weight-bearing bones such as the spine, hips, and legs. This makes bones stronger, more durable, and significantly less prone to fractures or chronic conditions like osteoporosis. Even light-to-moderate strength training has been shown to maintain or increase BMD in older adults.
Makes You Stronger
Improving muscular strength has a ripple effect across the entire body. Stronger muscles enhance posture, balance, and joint stability, while also improving coordination and reducing the risk of falls. Increased muscle mass supports a healthy body shape, better mobility, and greater ease in performing everyday tasks like climbing stairs, carrying groceries, or playing with grandchildren.
Burns Calories and Reduces Fat
Strength training boosts metabolism and promotes fat loss—especially visceral fat, which accumulates around the abdomen and is linked to numerous health risks. Resistance exercise leads to post-exercise oxygen consumption, meaning you continue burning calories even after the workout ends. Regular strength training helps preserve lean mass while reducing excess body fat, contributing to both aesthetic and metabolic health.
Improves Overall Health
Beyond its benefits to the muscles and bones, strength training has been shown to improve cardiovascular function, lower blood pressure, and reduce bad cholesterol (LDL) while raising good cholesterol (HDL). It can also help regulate blood glucose levels, making it a protective factor against type 2 diabetes. Additionally, strength training has positive effects on cognitive function—supporting memory, attention, and mood regulation in older adults.
Boosts Your Mood, Energy, and Sense of Self
Engaging in strength training can lead to substantial psychological benefits, including reduced symptoms of anxiety and depression, and improved mood and sleep quality. The act of getting stronger often leads to higher self-esteem, a stronger sense of autonomy, and more energy to engage in meaningful activities. This contributes not only to physical wellness, but also to a more positive and empowered mindset.
8 Simple & Safe Joint-Friendly Exercise
To maintain long-term joint health, it’s essential to integrate low-impact, joint-friendly movements that build strength, enhance flexibility, and improve stability. These exercises not only increase joint lubrication and reduce stiffness but also promote neuromuscular coordination, particularly beneficial for aging adults and those with musculoskeletal concerns¹⁶.
Exercises that engage key areas like the feet, hips, spine, and shoulders play a crucial role in preserving posture, supporting body mechanics, and preventing injury. Research shows that regular mobility training improves proprioception, enhances circulation, and can reduce symptoms of joint degeneration¹⁷.
Incorporating these low-impact activities further enhances joint and muscle health:
Swimming – Offers full-body conditioning with minimal joint strain due to water buoyancy¹⁸.
Yoga – Builds balance, flexibility, and strength while decreasing stress and improving joint alignment¹⁹.
Cycling – A great cardiovascular workout that strengthens the legs and hips without overloading the joints.
Walking – A simple, accessible activity shown to increase joint lubrication and reduce inflammation markers when done regularly²⁰.
Tai Chi – Enhances joint stability and reduces fall risk through slow, mindful movements proven to benefit older adults.
Resistance band exercises – Provide strength training that’s low-impact and adaptable, supporting joint integrity²¹.
Seated leg lifts – Strengthen lower body muscles while minimizing load on the knees and hips, ideal for beginners or older individuals.
Wall push-ups – Help build upper body strength and shoulder mobility in a controlled, joint-safe way²².
Source: manipalhospitals
Mobility workout for feet, hips, spine, and shoulders
Integrating a combination of strength and mobility work helps build not only a stronger body, but a longer-lasting sense of independence, mental clarity, and vitality. Examples include:
• Ankle circles – These gentle circular movements improve circulation, support ankle flexibility, and prepare joints for weight-bearing activity.
• Hip bridges – A foundational glute and core movement that activates the posterior chain while alleviating lower back stress.
• Spinal twists – These rotational stretches increase spinal mobility and relieve stiffness, supporting healthy alignment and flexibility.
• Shoulder rolls – They improve shoulder joint range and reduce muscle tension, particularly helpful for desk workers or those with poor posture.
• Dynamic stretching – Controlled movements like leg swings or arm circles that increase heart rate and joint range safely before exercise.
Source: humankinetics.com
Chapter 2
Nutrition for Strong Bones and Joint
Bone and joint health depends not only on exercise, but also significantly on dietary choices. The nutrients you consume play a pivotal role in promoting the growth, strength, and long-term health of bones and muscles. For instance, inadequate intake of protein, calcium, or vitamin D may accelerate muscle loss (sarcopenia) and bone demineralisation, particularly in older adults²³. These factors can increase vulnerability to fractures and functional decline.
Therefore, it’s important to consider poor nutrition and lifestyle before attributing musculoskeletal issues solely to age. Below are dietary guidelines that support skeletal and muscular health can help prevent deterioration and support mobility throughout life. These include Remember your protein²⁴ ˒ ²⁵, important nutrients like calcium and vitamin D²⁶ ˒ ²⁷, a balanced diet²⁸, and adequate hydration²⁹.
Remember Your Protein
Protein is essential in keeping the bone density and muscle level. Researchers have found that increasing intake of protein is also beneficial to the strength of the skeleton, particularly to the older humans who are more susceptible to sarcopenia. Protein consumption is useful in providing muscle with the advantage of strengthening the bones as it enhances the ability to load and the weight of the body.
Other Important Nutrients
The other critical nutrients are calcium and vitamin D besides protein. Vitamin D facilitates the absorption of calcium in the intestines, which is vital to bone density. Evidence indicates that sufficient consumption of calcium and vitamin D reduces the number of falls and fractures, especially among aging groups. Recent studies also suggest that in the long run, food sources of these nutrients may be more beneficial than supplements.
A Balanced Diet
A nutritionally balanced diet involves foods that are high in vegetables, whole grains, healthy fats, and lean protein, which help promote bone and joint development as well as help to keep them strong over a lifetime. An example is the Mediterranean-style diet, which has been shown to reduce inflammation and joint pain in individuals with rheumatoid arthritis.
Hydration is Key
Hydration is the key to joint health in subtle ways but nonetheless serves an important role. Water lubricates joints and helps maintain the elasticity of tissues. According to Harvard Health, adults should aim for approximately 9–13 cups of water per day depending on activity levels and body size.
Preventing Osteoporosis: Eating For Healthy Bones
Get the right amount of calcium
Dairy
Leafy Greens
Beans
Fortified foods
Fortified nondairy milk
Find Vitamin D
Fatty Fish
Fortified Dairy
Eggs
Fortified foods
Don’t forget Protein
Meat and poultry
Fish
Eggs
Dairy
Beans
Nuts
Grains
Vegan/vegetarian alternatives
Source: hopkinsmedicine.org
The Best Foods For Joint Health To Fight Arthritis
Water
Garlic and Onion
Ginger
Chili Peppers
Cruciferous Vegetables
Pomegranates
Turmeric
Apple
Grapefruit
Beans, Seeds, and Nuts
Carrot
Oranges
Pumpkin
Red Bell Pepper
Chapter 3
Healthy Postures for Daily Activities
Posture refers to the way we hold our bodies while sitting, standing, walking, or lying down. According to Harvard Health Publishing, posture encompasses both static and dynamic positions—the way we maintain body alignment when stationary and how we move through space during daily activities. This means everything from brushing your teeth to bending over to pick up groceries is influenced by posture.
Poor posture can contribute to a range of musculoskeletal problems, including back and neck pain, reduced flexibility, and even breathing difficulties³⁰. Conversely, maintaining proper posture enhances the alignment of bones and joints, minimizes stress on ligaments and muscles, and contributes to better physical and mental well-being.
Why Posture Matters for Bone and Joint Health
The spine has three natural curves—cervical, thoracic, and lumbar—that should be maintained for optimal function. Poor posture, especially prolonged slouching or forward head posture, can cause the spine to lose these natural curves, leading to increased pressure on spinal discs and contributing to chronic pain or injury³¹.
Moreover, poor posture places uneven forces on bones and joints, potentially accelerating wear and tear and contributing to joint degeneration over time, including osteoarthritis and osteoporosis-related deformities³². Good dynamic posture is vital for correct body mechanics³³ ˒ ³⁴ ˒ ³⁵.
How You Move
Dynamic posture refers to the way your body moves during activities such as walking, running, lifting, or bending. Good dynamic posture requires core stability and muscle control to ensure joints move through a full, pain-free range of motion. Improper posture during movement—like lifting with your back instead of your legs—can lead to musculoskeletal injuries and spinal disc herniation. It's particularly vital for individuals with osteoporosis, as weakened bones are more susceptible to fractures from minor trauma or poor mechanics.
This significantly influences the health of your body’s bones and joints by assisting in positioning your body and skeleton in natural, healthy ways. Poor posture can lead to misalignment or undesired curves in your skeletal system, particularly in your spine, which ideally should maintain just three curves but may develop more with habitual bad posture.
How You Hold Your Body
The spine has three natural curves—cervical, thoracic, and lumbar—that should be maintained for optimal function. Poor posture, especially prolonged slouching or forward head posture, can cause the spine to lose these natural curves, leading to increased pressure on spinal discs and contributing to chronic pain or injury. Moreover, poor posture places uneven forces on bones and joints, potentially accelerating wear and tear and contributing to joint degeneration over time, including osteoarthritis and osteoporosis-related deformities.
Static posture includes positions where your body is not moving—such as sitting at a desk, standing in line, or lying in bed. To maintain optimal alignment:
Keep your ears aligned with your shoulders.
Keep the spine in a neutral position (natural curves intact).
Avoid slouching, which can place excessive strain on spinal ligaments and muscles.
Healthy Postures For Daily Activities
Healthy postures include more than standing up straight. And yes, we mentioned that before, but we’re here to expand upon that with the true steps toward this process of improving your Bones & Joints health.
The first important thing is to always stay near neutral. This is because whatever you do, neutral postures will be putting the least toll on the body and, in turn, the least stress on your skeleton.
To keep neutral while walking, for example, follow the given steps:
- Stand upright
- Keep your chin parallel to the floor. Face forward.
- Keep your arms and wrists straight as possible and to your side.
- You also need to relax. Holding your breath can interfere with the placement of the shoulders, making the entire process nearly without worth.
- When taking steps, split your weight between each step evenly, and prefer comfortable shoes instead.
Of course, these don’t include postures required for other actions – for example, keeping your hands and wrist parallel to the floor, your head facing forward, and so on – but the idea of the neutral sets the basis for other daily postures as well.
In any case, to finish it off for you, let’s consider a few basic tips to keep up with good posture and ease:
Stay Active:
Regular movement, including exercises like yoga, swimming, or resistance training, improves flexibility and strengthens postural muscles.
Wear Comfortable Shoes:
Shoes with arch support help maintain lower limb alignment, reducing strain on knees and hips.
Stretch Your Muscles:
Ensure your desk and screen height prevent slouching and neck strain.
Posture and Safe Movement
Maintaining optimal posture and correct body mechanics throughout life is essential for reducing unnecessary strain on muscles and joints. These habits become even more critical with age, particularly in individuals with osteoporosis. Good posture helps distribute weight evenly across the musculoskeletal system, preserving joint health and preventing deformities or injury³⁶.
As we age, postural changes become more prominent due to natural muscle imbalances—some muscles shorten, while others weaken—affecting spinal alignment. Osteoporosis exacerbates this process by reducing bone density, particularly in the vertebrae. As the spinal bones weaken and become brittle, vertebral compression fractures may occur, leading to height loss and kyphosis (a forward-bending curvature often referred to as a “dowager’s hump”)³⁷.
Using proper body mechanics is fundamental in protecting the spine and preventing injury. These mechanics refer to the coordinated use of body parts—especially the spine, hips, knees, and shoulders—during movement and activity. For individuals with osteoporosis, this means making conscious adjustments to avoid placing undue stress on vulnerable bones³⁸.
Using proper body mechanics is essential to reduce the risk of spinal injury. Proper body mechanics include:
- Bend with your hips and knees, not your back. Squatting, rather than leaning forward, reduces spinal stress.
- Maintain correct posture when sitting and standing. A neutral spine helps prevent chronic tension and misalignment.
- Avoid twisting the torso. Instead, pivot your whole body by turning your feet to change direction.
- Lift with a straight back and bent knees, keeping objects close to your body to distribute weight evenly.
- Refrain from lifting objects above shoulder height and use a step stool when necessary to reduce strain.
- Avoid repetitive or deep bending for household tasks—such as putting heavy dishes into the oven or transferring laundry from the washer to dryer.
- During physical activity, steer clear of exercises that overly flex or twist the spine, such as crunches, seated rows, or toe touches, which may increase the risk of fractures.
- Simple daily adjustments—such as standing tall, aligning the head over the shoulders, and gently engaging the core—can support skeletal health. For people with osteoporosis or at high risk, these habits may reduce falls, vertebral compression fractures, and other complications.
Chapter 4
Preventing and Managing Joint Pain
Musculoskeletal pain in the joints is a widespread issue that can significantly impact mobility, independence, and emotional well-being. Joints play a crucial role in connecting bones, allowing for movement and weight-bearing activities. When joints are injured or inflamed, they often become tight, swollen, and painful—making even simple daily activities more challenging³⁹.
Some of the most commonly affected joints include the knees, hips, and shoulders. According to Dr. Arefa Cassoobhoy, knee pain remains one of the most prevalent musculoskeletal complaints worldwide, closely followed by hip and shoulder discomfort⁴⁰. The Cleveland Clinic highlights that chronic joint pain, particularly in older adults, is most frequently caused by arthritis—especially osteoarthritis. This type of pain is often accompanied by swelling, stiffness, and restricted movement, ultimately affecting one’s ability to perform everyday tasks⁴¹.
Importantly, joint pain is not limited to older individuals. Younger people—particularly athletes or those in physically demanding jobs—can also experience joint problems due to overuse, repetitive stress, or injury. These patterns of wear and tear can lead to early-onset arthritis or other joint-related conditions, affecting long-term joint health and performance⁴².
You can confirm symptoms of joint pain by tallying with the following:
Inflamation and swelling
Numbness
Stiffness
Noisy joints
Pain and less flexibility
Early detection of joint problems is key to effective management. Typical signs and symptoms include:
• Swelling or inflammation
• Aching or stiffness
• Reduced flexibility or range of motion
• Clicking, grinding, or locking
• Visible deformity or asymmetry
• Warmth or redness around a joint
Chronic joint pain can lead to compensatory movement patterns, which in turn cause additional stress on other joints and muscles.
In the age of technology, and with a prevailing narrative of the “hustle culture” or “sleep when you’re dead” culture, more and more people are ending up in poor health because of a lack of sleep. This lack of sleep is wreaking havoc on your recovery and hormonal health
COMMON SPORTS
Acute vs. Overuse Injuries
Acute injuries stem from sudden trauma, like a collision or fall. Treat with RICE:
Rest
Ice
Compress
Elevate
Overuse injuries are sustained from repeated action when the body does not have time to heal.
DON’T IGNORE THESE SIGNS:
Pain that increases with activity
Swelling
Decreased range of motion
COMMON SPORTS INJURIES
Engaging in sports is a powerful way to boost physical health, build discipline, and foster camaraderie. However, whether you’re a seasoned athlete or a weekend warrior, each sport comes with its own risk of injury. Knowing the most common injuries in your sport can help you take proactive steps to avoid them.
Injuries by Sport
Each sport tends to place unique stresses on different parts of the body. Here are some of the most frequent injuries associated with popular sports:
• Basketball: Ankle sprains, ACL tears, and jumper’s knee⁴³
• Gymnastics: Achilles tendinitis, ACL sprains, wrist and shoulder overuse injuries⁴⁴
• Football: Concussions, shoulder dislocations, ankle sprains, and knee ligament injuries⁴⁵
• Baseball/Softball: Pitcher’s elbow, rotator cuff injuries, and hamstring strains⁴⁶
• Lacrosse: Shin splints, muscle strains, knee and ankle sprains⁴⁷
• Running: Runner’s knee (patellofemoral pain syndrome), shin splints, and plantar fasciitis⁴⁸
• Soccer: Concussions, muscle strains, Achilles tendinitis⁴⁹
• Swimming: Shoulder impingement, biceps tendinitis, and breaststroker’s knee⁵⁰
• Volleyball: Patellar tendinitis (jumper’s knee), finger injuries, and ankle sprains⁵¹
• Tennis: Tennis elbow (lateral epicondylitis), rotator cuff injuries, and calf strains⁵²
Most of these injuries arise from overuse, poor technique, inadequate warm-up, or unsafe playing conditions⁵³.
How to prevent sports injuries
An approach that combines lifestyle behavior, appropriate movement patterns, and dietary supplements can maintain joint health. Taking preventive actions is always better than curative ones because disorders such as chronic joint diseases like osteoarthritis are usually irreparable.
Ergonomics and Posture
Keeping a neutral position during daily activity minimizes extra stress on the joints. Over time, a lack of alignment may cause mechanical strain and inflammation⁵⁴. Joint ease can be greatly enhanced through ergonomics at work and home (e.g., using a soft chair or incorporating standing tasks).Anti-Inflammatory Diet and Foods
A diet typical of the Mediterranean diet — high in leafy green vegetables, berries, whole grains, oily fish, nuts, and seeds — has been demonstrated to decrease systemic inflammation, thereby contributing to joint health⁵⁵. Key nutrients include:
• Vitamin D: Aids calcium absorption and supports immune homeostasis
• Calcium: Essential for achieving bone mineral density
• Magnesium: Assists muscle function and relaxation
• Omega-3 fatty acids: Decrease stiffness and tenderness of the joints⁵⁶.Joint Mobility and Exercise
One of the best ways to maintain joint health is through physical activity. Low-impact exercises engage joint muscles, increase circulation, and develop flexibility. Effective activities include swimming, walking, Pilates, and resistance training⁵⁷.
Important hint: Avoid prolonged immobility. Sedentary habits cause increased rigidity and decreased stability of the synovial fluid surrounding joints.Stretching and Warm-Up
Begin every exercise or activity that involves movement with a warm-up lasting between 5–10 minutes (e.g., brisk walking or arm circles) to enhance blood circulation to the joints. This should be followed by easy stretching to increase flexibility and range of motion. This simple habit may decrease the risk of injury exponentially⁵⁸.Supplements and Vitamins
Glucosamine sulphate, chondroitin, and curcumin (turmeric) have evidence showing they relieve mild to moderate joint pain in some individuals and osteoarthritic patients. Omega-3 supplements can also help diminish stiffness and swelling of the joints⁵⁹. Nevertheless, individuals should consult a physician before commencing any supplement.Weight Management
Weight adds extra strain to weight-bearing joints, namely the knees, hips, and spine. A mere loss of 5–10 percent of body weight can result in a tremendous reduction in joint pain and inflammation⁶⁰.Healthy Sleep and Hormones
During sleep, the body heals tissues and restores the state of inflammatory markers. Chronic sleep deprivation raises cortisol (a stress hormone) that aggravates inflammation and can worsen joint pain⁶¹. The preferred amount of quality sleep per night is 7–9 hours to promote overall musculoskeletal health.
Get a preseason physical and follow your doctor’s recommendations.
Warm up before each practice or game.
Wear protective gear that fits well and use equipment appropriate for your sport.
Make sure playing fields and environments are safe and well-maintained.
Practice safe techniques for your sport. For example, football players should not lead with the helmet when tackling.
Increase training gradually over time and cross-train to strengthen different muscle groups.
Seek timely medical care for an injury. Don’t “play through the pain.” This may make an injury worse.
Source: hopkinsmedicine.org
ARTHRITIS
How can arthritis pain be managed without opioid prescriptions?
Physical Activity
- Staying physically active is crucial for managing arthritis. Contrary to the common belief that rest is better, studies show that regular, low-impact movement can reduce joint pain by up to 40%, enhance strength, and improve mental health.
Recommended Activities:
- Low-impact aerobic exercises: such as walking, swimming, or cycling
- Strength training: to support joint stability
- Flexibility and balance activities: like yoga and tai chi
- Consistency is key—even 30 minutes a day, broken into 10-minute intervals, can make a significant difference.
Weight Management
- Excess body weight places added stress on weight-bearing joints like the knees, hips, and lower back. Reducing body weight by even 5–10% can lead to marked improvements in joint pain and mobility⁶².
- Weight loss also helps to lower systemic inflammation, which is a critical factor in autoimmune types of arthritis like RA.
Joint Protection
- Small changes in daily habits can significantly protect joints over time. Strategies include:
- Using larger joints (like shoulders instead of wrists) when lifting
- Avoiding repetitive, high-impact activities
- Switching positions frequently to reduce joint stress
- Wearing supportive footwear to improve alignment and reduce strain
- These changes help minimize wear and tear, reduce pain, and preserve function.
Self-Management Education
- Evidence-based programs such as Walk With Ease and Enhance®Fitness empower people with arthritis to take control of their health. These initiatives provide structured support, pain management tools, and motivational group settings that improve both physical and psychological well-being.
Non-Opioid Pain Management
- Given the risks associated with opioid medications, experts now recommend non-opioid and non-pharmacological approaches for managing arthritis-related pain.
- Options include:
- NSAIDs and acetaminophen (used judiciously to avoid long-term side effects)
- Duloxetine, an antidepressant with pain-relieving properties
- Acupuncture and cognitive behavioral therapy (CBT), both shown to help manage chronic pain.
- Such strategies offer safer, sustainable ways to manage symptoms and improve quality of life.
MANAGING ARTHRITIS: STRIVE FOR FIVE
Source: cdc.gov
Ways To Minimize Joint Pain & Swelling
R.I.C.E. stands for rest, ice, compression, and elevation. It is a method of self-care to use right after you experience a minor injury.
R.I.C.E. is used to quickly treat pain and swelling after an acute (sudden) soft tissue injury such as a sprain or strain, or a joint dislocation.
Rest
the injured area for 48 hours
Ice
for 20 minutes at a time, 4 to 8 times per dayIce
Compress
to help reduce swelling
Elevate
the injured limb 6 to 10 inches above the heart
Source: verywellhealth.com
Is the R.I.C.E. Treatment Still Recommended?
Although the R.I.C.E. method has been used for decades for musculoskeletal injuries, recent studies suggest that it may not be the most effective approach.
In fact, some researchers argue that R.I.C.E. may even be harmful and delay the healing process because it restricts blood flow to the injury, which is essential for the healing process.
Other treatment protocols that have been suggested include P.E.A.C.E. & M.E.A.T
PROTECTION
Avoid activities and movements that increase pain during the first few days after injury.
ELEVATION
Elevate the injured limb higher than the heart as often as possible.
AVOID ANTI-INFLAMMATORIES
Avoid taking anti-inflammatory medications as they reduce tissue healing. Avoid icing.
COMPRESSION
Use elastic bandage or taping to reduce swelling.
EDUCATION
Your body knows best. Avoid unnecessary passive treatments and medical investigations and let nature play its role.
MOVEMENT
Increases blood flow to the affected area and helps in the healing process by providing essential nutrients.
EXERCISE
Enhances recovery and strengthens muscles which helps prevent the injury from recurring.
ANALGESICS
Such as natural or pharmaceutical medication and targeted exercises used to control pain during healing, aim to address the cause of an injury.
TREATMENT
Includes chiropractic treatment, physiotherapy, and other treatments that stimulate blood flow and help in faster recovery.
Source: verywellhealth.com
Chapter 5
Medical Professionals and Bones & Joints Health
The World Health Organization states that “Bones & Joints conditions often coexist with other noncommunicable diseases and increase the risk of developing cardiovas cular disease. Individuals with Bones & Joints conditions are also at higher risk of developing mental health issues.”
This underscores the critical importance of monitoring your Bones & Joints health diligently, as it is an essential aspect of aging gracefully. Neglecting it could lead to long-term issues and a growing list of medical problems
However, this doesn’t mean that aging gracefully is impossible. Professor Keith Palmer and Dr. Nicola Goodson point out that with proper treatment and preventive measures, “Interventions to optimize symptom control and provide a more flexible adaptive work environment can substantially improve older people’s prospects of working” even as they age.
Aging gracefully is not merely a wishful concept; it is an achievable goal. By prioritizing the health of your Bones & Joints, as supported by research and studies conducted by professionals in the field, you can actively work towards this goal.
How is low testosterone diagnosed?
“Low testosterone is often linked to — and potentially even caused by — one or more underlying health condition that a man may not even know he has,” says Dr. Starke. “Low testosterone can also be caused by medications you might be taking for a health condition you already know about or a previous therapy you’ve received, like chemotherapy and radiation,” adds Dr. Starke. If you have signs and symptoms of low testosterone, a healthcare provider will perform a physical exam. They’ll also ask questions about your medical history, medications you take or have taken, smoking history and any symptoms you currently have. Blood tests may be ordered.
To make a diagnosis, a provider will consider your specific signs, symptoms and any blood test results.
Total Testosterone Level Blood Test
This test usually requires two sample collections between 8 a.m. and 10 a.m., when testosterone levels should be at their highest. If you’re sick or have recently been sick, it’s important to tell your provider. Acute illness may cause a falsely low result.
Total Testosterone Level Blood Test
This test usually requires two sample collections between 8 a.m. and 10 a.m., when testosterone levels should be at their highest. If you’re sick or have recently been sick, it’s important to tell your provider. Acute illness may cause a falsely low result.
Total Testosterone Level Blood Test
This test usually requires two sample collections between 8 a.m. and 10 a.m., when testosterone levels should be at their highest. If you’re sick or have recently been sick, it’s important to tell your provider. Acute illness may cause a falsely low result.
Senior Strength
How to Preserve Bone and Joint Health as You Age
Source: orthopedicsri.com
Chapter 6
Don’t Forget Supplements
While maintaining regular physical exercise and a balanced diet should always be your top priorities, strategically incorporating supplements can provide valuable support to your bones and joints. These supplements supply essential vitamins and minerals that reinforce your musculoskeletal system’s health and resilience.
Generic multivitamins are an option, but choosing targeted supplements—such as calcium and others specifically formulated to enhance bone and joint health—is highly recommended for optimal results.
Award-Winning Proprietary Formula!
Feel like you’re running on empty? Whether you’re chasing goals at work, hitting the gym, or just trying to keep up with life, your body deserves support that works as hard as you do.
There are powerful, scientifically designed formulas available that not only support bone and joint integrity but also promote masculine vitality, libido, endurance, and overall men’s health—providing a holistic boost to well-being.
Packed with ingredients that support masculine vitality, libido, endurance, and overall health, this powerful blend is designed to help you feel your best, every day.
What’s Inside?
• Calcium & Vitamin D to keep your bones strong and resilient.
• Glucosamine, MSM & Chondroitin to support joint comfort and flexibility—so you can move freely and confidently.
• Boron & Boswellia to fight inflammation and promote healing.
• Bromelain to aid digestion and recovery, naturally.
Whether you’re in your 30s or beyond, this formula helps you maintain your edge—physically and mentally. With 120 easy-to-take capsules, it’s a simple step toward a stronger, more vibrant you.
What’s Inside?
•Calcium & Vitamin D to keep your bones strong and resilient.
•Glucosamine, MSM & Chondroitin to support joint comfort and flexibility—so you can move freely and confidently.
•Boron & Boswellia to fight inflammation and promote healing.
•Bromelain to aid digestion and recovery, naturally.
Whether you’re in your 30s or beyond, this formula helps you maintain your edge—physically and mentally. With 120 easy-to-take capsules, it’s a simple step toward a stronger, more vibrant you.
5 Natural Ways to Boost Bone Health
Add Calcium
Consume calcium-rich foods like soy and nuts, which are good sources of vitamins for strong bones and joints.
Stay Active
Regular weight-bearing exercises can safeguard the bones and improve balance.
Get Vitamin D
Vitamin D, which is found in foods like mushrooms, helps build bone strength and is essential for the absorption of calcium.
Quit Smoking / Limit Alcohol
A non-smoking and alcohol-free lifestyle can help increase bone mass, reduce the risk of fractures, and prevent tooth decay.
Protein Power
Foods high in protein like eggs prevent bone loss and preserve bone mass.
Chapter 7
A Final Word
Your Bones & Joints system empowers you with strength, flexibility, and grace. As we conclude this exploration of Bones & Joints health, it’s crucial to recognize the profound impact that well-cared-for Bones & Joints have on your overall well-being.
Understanding this impact is essential because your muscles, joints, and bones form the foundation of your physical resilience. A robust system contributes to posture and balance, enabling you to perform daily tasks with ease.
Neglecting your Bones & Joints well-being can lead to limited mobility, increased vulnerability to injuries, and pain, ultimately diminishing your quality of life. However, by prioritizing good Bones & Joints health, you can fortify your body against the challenges of aging and modern life.
Remember, your body responds to care and attention. Nurture it with exercise, healthy dietary choices, and proper posture, and above all, prioritize your Bones & Joints health.
By doing so, you’re not only investing in a physically capable body but also in a life that allows you to fully engage and appreciate every moment.
References
1. Harvard Health Publishing. (2023). The best exercises for your bones. Harvard Health.
3. Endocrine Society. (2022). Menopause and bone loss. Endocrine.org.
8. Walston, J.D., 2012. Sarcopenia in older adults. Current Opinion in Rheumatology, 24(6), pp.623–627.
10. Watson, S.L., Weeks, B.K., Weis, L.J., Horan, S.A. and Beck, B.R., 2015. Heavy resistance training is safe and improves bone, function, and stature in postmenopausal women with low to very low bone mass: novel early findings from the LIFTMOR trial. Osteoporosis International, 26(12), pp.2889–2894.
16. World Health Organization. (2023). Musculoskeletal conditions. [online] World Health Organization.
17. National Institutes of Health. (2020). Joint health and mobility.
18. Centers for Disease Control and Prevention (CDC). (2024). Swimming and Your Health. CDC.
26. Weaver, C.M., Gordon, C.M., Janz, K.F., Kalkwarf, H.J., Lappe, J.M., Lewis, R., … & Zemel, B.S. (2016). The National Osteoporosis Foundation’s position statement on peak bone mass development and lifestyle factors: a systematic review and implementation recommendations. Osteoporosis International, 27(4), 1281–1386.
27. Reid, I.R. (2020). Should we prescribe calcium supplements for osteoporosis prevention? Journal of Bone and Mineral Research, 35(12), 2213–2218.
29. Harvard Health Publishing. (2020). How much water should you drink? Harvard Medical School.
31. Kendall, F.P., McCreary, E.K., Provance, P.G., Rodgers, M.M. and Romani, W.A. (2020). Muscles: Testing and Function with Posture and Pain (5th ed.). Lippincott Williams & Wilkins.
35. Norris, C.M. (2019). Back Stability: Integrating Science and Therapy (3rd ed.). Human Kinetics.
38. NIH (National Institutes of Health), 2023. Osteoporosis: Peak Bone Mass in Women.
40. WebMD, 2022. The Most Common Joint Pain Locations and What They Mean.
41. Cleveland Clinic, 2023. Joint Pain.
43. National Collegiate Athletic Association (NCAA), 2024. Sport-Related Illness and Injury.
44. American Academy of Pediatrics (AAP), 2019. Gymnastics injury prevention. HealthyChildren.org.
45. Centers for Disease Control and Prevention (CDC), 2022. Football-related injuries.
46. American Orthopaedic Society for Sports Medicine (AOSSM), 2020. Common baseball injuries.
48. American Academy of Orthopaedic Surgeons (AAOS), 2019. Tips for a safe running program. OrthoInfo.
49. Fédération Internationale de Football Association (FIFA), 2024. Health and Medical – Injury Prevention and Health Promotion.
50. Mayo Clinic, 2021. Swimming for Better Health and to Avoid Injuries.
51. American Volleyball Coaches Association (AVCA), 2025. Resources & Education – Injury Prevention in Volleyball.
52. Cleveland Clinic, 2024. Tennis Elbow (Lateral Epicondylitis): Treatment & Symptoms.
53. Harvard Health Publishing, 2022. Avoid Workout Injuries.
54. Kendall, F.P., McCreary, E.K., Provance, P.G., Rodgers, M.M., and Romani, W.A., 2020. Muscles: Testing and Function with Posture and Pain. 5th ed. Philadelphia: Lippincott Williams & Wilkins.
55. Harvard T.H. Chan School of Public Health, 2025. The Nutrition Source – Mediterranean Diet.
56. Arthritis Foundation, 2021. Eating Well for Arthritis.
57. American College of Sports Medicine (ACSM), 2020. ACSM’s Guidelines for Exercise Testing and Prescription. 11th ed. Philadelphia: Wolters Kluwer.
58. Mayo Clinic, 2022. Why Warming Up and Cooling Down Matter.
59. National Center for Complementary and Integrative Health (NCCIH), 2023. Glucosamine and Chondroitin for Osteoarthritis.
60. Harvard Health Publishing, 2024. Losing Weight Can Help You Lose the Pain, Too.
61. Sleep Foundation, 2025. The Relationship Between Sleep and Inflammation.
