5 Essential Exercises And Diet Tips For Bones And Joint Health

We hardly talk about bone and joint health until it interferes with our daily routine. Ahead of National Bone and Joint Day which is observed on August 4, 2024, in India, we spoke to Dr Akhilesh Yadav, Associate Director, Orthopaedics and Joint Replacement, Max Hospital, Vaishali. Scroll down to learn about the exercise and diet that he suggested to maintain strong joints and bones.

Dr Akhilesh said, “Maintaining strong bones and joints is essential for overall health and mobility, especially as we age.”

Exercises For Strong Bones And Joints

Here are the expert-recommended exercises that you can practise for strong bones and joints:

Weight-Bearing Exercises

Activities like walking, jogging, and dancing help to strengthen bones by stimulating bone formation and slowing bone loss. Incorporating these into your daily routine can significantly improve bone density.

Resistance Training

Lifting weights or using resistance bands targets the muscles and bones, enhancing bone strength and joint stability.

Flexibility And Balance Exercises

Yoga and Pilates improve flexibility and balance, reducing the risk of falls and injuries. These exercises (creative exercise for busy schedules) also enhance joint health by increasing the range of motion and reducing stiffness.

Low-Impact Aerobics

Swimming and cycling are excellent for those with joint pain or arthritis. These exercises are gentle on the joints while still providing cardiovascular benefits and maintaining bone health.

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Diet For Strong Bones And Joints

Here are the foods recommended by experts for strong bones and joints:

Calcium-Rich Foods

Dairy products like milk, cheese, and yoghurt are well-known sources of calcium, which is vital for bone health. Non-dairy options include leafy green vegetables, almonds, and fortified plant-based milks.

Vitamin D

Vitamin D is crucial for calcium absorption. Sunlight exposure helps the body produce vitamin D, but you can also get it from foods like fatty fish, egg yolks, and fortified cereals.

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Protein

Protein intake supports muscle health, which in turn supports and protects bones. Include lean meats, fish, beans, and legumes in your diet to meet your protein needs.

Omega-3 Fatty Acids

Found in fish like salmon and mackerel, as well as flaxseeds and walnuts, omega-3 fatty acids have anti-inflammatory properties that can help reduce joint pain and stiffness.

Antioxidants

Fruits and vegetables high in antioxidants, such as berries, oranges, and bell peppers, help combat inflammation and oxidative stress, both of which can harm bone and joint health.

Incorporate these tips into your daily routine for healthy and strong bones and joints.

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