Bone and Joint Health
Our bones and joints do more than just hold us up—they protect organs, produce blood cells, and help us move. While bones might seem rigid and unchanging, they are living tissue that respond and adapt to stress. That’s where exercise comes in.
According to Wolff’s Law, bones get stronger when they are used more. This means that weight-bearing exercises, like walking, running, and lifting weights, help improve bone density and reduce the risk of osteoporosis.
Certain exercises are especially effective. Movements like squats, lunges, and stair climbing apply “skeletal loading”—a form of stress that prompts bones to rebuild and strengthen themselves. High-impact activities help the bones in the legs and hips, while strength training benefits the upper body.
Joints also benefit from regular movement. Exercise keeps them flexible and helps your body produce synovial fluid, which lubricates the joints and prevents stiffness. Resistance and mobility exercises are great for maintaining healthy joints and reducing your risk of arthritis or injury.
Don’t forget that calcium and vitamin D are important for bone health, too. Eating well and avoiding harmful habits like smoking and excessive alcohol can make your bones even stronger.
Tips for Strong Bones and Joints
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Do weight-bearing exercises regularly
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Include calcium and vitamin D in your diet
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Avoid smoking and limit alcohol
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Stay active with resistance and flexibility training
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Talk to your doctor before starting new exercises