Joint and bone health are vital in keeping you mobile and active, so you can achieve your daily tasks. However, it’s widely known that aging harms muscles, joints, and bones, leading to loss of bone density, which can result in chronic pain. Prevention is the best way to mitigate joint pain, so you can remain active throughout your life, without relying on pain medicine or physical therapy. Here, we’ve compiled a list of simple measures that go a long way in preserving your joints and bones, preventing them from getting worn out. 

Maintain Healthy Weight 

Your joints can carry only so much weight that’s optimal for your height and frame; excess weight puts additional pressure on them, leading to inflammation and pain. The more you weigh, the more pressure there is on your joints and bones, putting extra strain on the hips, knees, back, and spine, which are common areas where most people experience pain and stiffness. Losing weight through healthy nutrition and regular physical exercise is the most effective way to reduce stress on your joints and bones, which also improves your mobility and is good for your overall health. 

Protect Your Joints 

If you’re already experiencing joint pain, there is likely some wear and tear, and you need to be careful not to aggravate the damage. Safeguard your joints by practicing proper posture, especially while sitting for extended periods. If you have a desk job, ensure you find an ergonomic seating position, so you’re not slouched. Keeping the spine straight while sitting and standing will ensure there’s no strain on the pressure points and joints, preventing pain and stiffness. Listen to your body and avoid activities that increase pain and discomfort. Practice good body mechanics and keep stretching your muscles lightly a couple of times a day to relieve soreness. 

Be Active 

Staying active is the key to maintaining mobility and joint flexibility as you age. Many people with joint pain are reluctant to exercise since they believe physical activity will make their pain worse. The reverse is, however, true. Remaining inactive for an extended period will result in stiff joints, which will make even simple movements seem more painful. If you experience joint or muscle pain, it’s a good idea to work with a physical therapist who can suggest safe exercises to get you started. Many people make the mistake of going hard in the very beginning itself that puts them at a higher risk of injury. High impact exercise without proper warm-up and too soon into the exercise program is not recommended since this will put additional pressure on your joints and bones. Instead, take small steps, incorporating 20-30 minutes of mild to moderate exercises before graduating to high impact moves or heavy lifting. 

Low Impact Exercises 

Low impact exercises such as walking, swimming, cycling will help you stay fit without putting too much pressure on your joints. To improve posture and make your muscles more flexible, yoga and Pilates are great options. Both these exercise forms help strengthen your back and core muscles that bring about stability and balance, reducing the risk of falling.  

Strength Training 

Strength training with free weights will also help build lean and strong muscles that improve bone and muscle health. Strength training is best practiced under the guidance of a personal trainer who will suggest weights and exercises that are suitable for your age, fitness level, health conditions, etc.  

Eat Anti-Inflammatory Foods 

Joint and bone pain is the result of inflammation that occurs due to a variety of reasons, including aging. Reducing inflammation around the bones and joints helps manage and alleviate pain and soreness. Eating foods with anti-inflammatory properties will reduce your risk of developing joint pain. Consume leafy greens, berries, whole grains, nuts, veggies, and healthy fats to not only keep your joints and bones healthy but also to boost your immune system and reduce the risk of serious chronic diseases. Cut out inflammatory foods such as sugary desserts, processed and junk foods, fizzy drinks, etc. to reduce the risk of painful joints. Eating healthy also helps you shed weight, which is important to keep excess pressure off your joints. You can also reduce inflammation and joint pain by adding a luteolin supplement to your diet.

Bump Up Your Calcium Intake 

As we age, our bones undergo significant wear and tear, making them susceptible to fractures and dislocations. Calcium keeps bones strong and healthy and is a particularly important nutrient to prevent joint and bone disorders. Include skimmed milk, low-fat dairy, yogurt, broccoli, and fatty fish such as salmon to get ample calcium from your daily diet. Calcium supplements are also a great way to ensure you’re getting adequate quantities of this vital nutrient. Calcium, however, needs Vitamin D to ensure optimal absorption in the body. Spending 20-30 minutes in sunlight daily will ensure you’re getting enough Vitamin D from nature. There are also calcium supplements fortified with Vitamin D to ensure your body gets these two important nutrients. 

Quit Smoking 

Smoking is injurious to your overall health, with joints and bones no exception. Kick this harmful habit right away to safeguard your bone and joint health. Smoking causes widespread inflammation in the body, aggravating chronic pain while preventing the body from healing itself from injuries and strains. Smoking causes loss of bone density, making it fragile and susceptible to fractures and injury.  

Simple Pain Relief 

With our smart and simple strategies, you can surely reverse the onset of joint pain. However, there will be instances when joint pain may occur. Try easing your pain with simple measures such as an ice pack or a warm damp towel to reduce inflammation. Gentle massage therapy that relieves stiff muscles and joints or a warm bath can also provide significant pain relief. A topical cream containing hemp oil available at can soothe sore muscles and may prove beneficial in easing aches and pains. 


Keeping your joints and bones healthy throughout life is all incorporating a healthy lifestyle and regular physical activity. Healthy and strong bones and joints will help you stay fit and active into the twilight years, avoiding costly doctor visits and physical therapy sessions, besides keeping you happy and pain-free!