Strengthening Bones and Joints

As we grow older, our bodies naturally go through changes, especially our bones and joints. These important parts of our bodies support movement and help us stay active, but over time they can become weaker, less flexible, and more prone to pain or injury. Understanding what happens to bones and joints as we age is the first step toward protecting them and keeping our bodies strong and healthy.

Bones are not just hard pieces inside us; they are living tissues that change every day. Normally, bones constantly break down old tissue and build new tissue in a process called remodeling. When we are young, this process helps bones grow stronger and denser. But after about age 30, the balance starts to shift, and bones lose density faster than they can rebuild. This is why older adults can face a higher risk of fractures or conditions like osteoporosis.

Joints, the places where bones meet and move, also change with age. Healthy joints have cartilage that cushions bones and fluid that helps parts move smoothly. As we get older, cartilage can wear down, and joints can become stiff or painful, leading to difficulty in moving and affected quality of life. Inflammation, often caused by natural changes in the immune system, can increase joint discomfort and bone loss.

But the great news is that there are many ways to strengthen bones and joints naturally. Through daily habits like physical activity—including weight-bearing and resistance exercises—nutritional choices rich in important nutrients like calcium, vitamin D, and magnesium, and eating anti-inflammatory foods, we can support our bones and joints. Preventing falls, maintaining a healthy weight, and regular medical check-ups including bone density testing also play key roles in keeping bones and joints healthy.

In this lesson, we will explore how these changes happen, discover practical ways to protect and strengthen our bones and joints, learn about helpful supplements, and find out how to maintain mobility and flexibility. The goal is to help you reduce pain, improve your energy, support your immune system, and keep moving well for many years to come. Taking good care of your bones and joints can help you enjoy an active, independent, and joyful life as you age.

Bone Density and Joint Health in Aging

As people get older, their bones and joints start to change in ways that can affect how strong and flexible they are. Understanding these changes can help us take care of our bodies better and keep moving well as we age. Let's explore what happens to bone density and joint health during aging, and what that means for staying healthy and active.

The Puzzle of Aging Bones

Our bones are living parts of our bodies. They aren't just hard structures; they grow, repair, and change all the time. But as we grow older, some important changes start to take place inside our bones.

Imagine a busy construction site where old bricks are taken down and new bricks are put up to keep the building strong. Our bones work similarly through something called "remodeling." Cells break down old bone and build new bone to keep the skeleton strong. When we are young, this rebuilding process is faster than the breakdown, so our bones get stronger and denser.

But after around age 30, this balance begins to shift. The breakdown of bone happens faster than rebuilding. This means bones can become thinner and weaker, a condition known as low bone density. This is especially true after menopause for women, but it also affects many men as they get older.

This gradual loss of bone density increases the risk of fractures, where bones break more easily. For example, a simple fall might break a wrist or hip in an older adult, which can cause serious problems.

Inside the Bone: Cells and Changes

Inside our bones are special cells called osteocytes. These cells act like the bone’s "sensors" and help bones respond to pressure and movement. When you walk, run, or exercise, osteocytes send signals that help the bone grow stronger in those areas.

As we age, these osteocytes begin to change. They get older and don’t work as well. Scientists have found that aging causes these cells to become stiffer and less able to sense and react to movement. This makes bones slower to rebuild and repair, which leads to weaker bones overall.

Also, stress and aging can cause these cells to enter a state called "senescence," which means they stop working properly and can release harmful substances that cause inflammation. This inflammation can damage bones and make it harder for the body to keep bones strong.

How Joints Change With Age

Joints are the places where two or more bones meet. They allow movement and flexibility. Healthy joints have smooth cartilage, a slippery cushion that prevents bones from rubbing against each other. They also contain fluid that helps parts move easily.

Over time, cartilage can wear down, and joints can become stiff or painful. This is often called arthritis. When joint cartilage thins, bones may rub together, causing discomfort and swelling. Muscles around joints may also weaken with age, making it harder to keep joints stable.

Because joints help us move every day, changes in joint health can make it difficult to stay active. Keeping joints healthy means protecting cartilage, maintaining strength, and improving flexibility.

The Role of the Immune System and Inflammation

The immune system, which fights off germs and keeps us healthy, also plays a key role in bone and joint health. As we grow older, the immune system changes and can sometimes cause more inflammation in the body.

Inflammation is the body’s way of reacting to injury or infection, but too much inflammation for a long time can harm bones and joints. In aging bones, certain substances called "cytokines" increase. These are like tiny messengers that tell the body to break down bone faster. Some of these substances include IL-6 and TNF-α, which can promote bone loss and joint problems.

This means that with aging, the immune system can unintentionally speed up bone weakening and joint issues if inflammation is not controlled.

How Lifestyle Affects Bone and Joint Health in Older Adults

Many things we do every day can affect how our bones and joints age. Here are some important factors:

• Physical Activity: Moving your body is important because bones and joints respond positively to pressure and movement. Even gentle activities like walking, climbing stairs, or yoga can help maintain bone strength and joint flexibility. However, high-impact exercises like jumping might not be safe for everyone, especially those with fragile bones or joint issues.
• Nutrition: Eating foods that support bone and joint health—such as leafy greens, fish rich in omega-3s, and foods with vitamins like C, K, and magnesium—is crucial to slow down bone loss and keep joints lubricated.
• Body Weight: Maintaining a healthy weight reduces extra pressure on joints, especially in the knees and hips, which helps prevent pain and damage.
• Preventing Falls: Since bones get weaker, preventing falls becomes very important to avoid fractures. Exercises that improve balance and strength can help.

Understanding Bone and Joint Health Through Imaging and Testing

Doctors can check bone density and joint health using special tests. One common test for bones is called the DEXA scan. It measures how dense or strong your bones are and helps find early signs of bone loss before a fracture happens.

Scientists are also developing new tools like high-resolution imaging that shows detailed pictures of bone structure and joint condition. These tests help doctors understand the health of bones and joints better, so they can recommend the best care plans.

What Happens When Bones and Joints Don’t Work Together Well?

When bones lose density and joints become stiff or painful, it can affect daily life. People may find it harder to walk, climb stairs, or do hobbies they enjoy. This can sometimes lead to less physical activity, which unfortunately makes bones and joints weaker over time in a cycle.

Because of this, it's important to support both bones and joints through good habits that include movement, nutrition, and medical care when needed. This approach helps keep the body strong and reduces the chance of injuries or chronic pain.

Future Research and Treatments

Scientists continue to study how bones and joints age. They are learning about new treatments that could help slow down or even reverse bone loss and joint damage. Some exciting areas of research include:

• Targeting aged cells: Researchers are looking at ways to remove old, "senescent" cells that harm bones and joints, which might help bones stay stronger longer.
• Using stem cells and tissue engineering: These advanced methods may help repair damaged bone and joint tissue in the future.
• Developing new medications: Scientists are working on medicines that reduce harmful inflammation without hurting the immune system, to protect bones and joints better.

While these treatments are still being developed, the best way to take care of bones and joints now is through healthy lifestyle choices and regular checkups.

Key Nutrients: Calcium, Vitamin D, and Magnesium

Our bones and joints are like the strong framework and hinges of a house. To keep them sturdy and working well, they need the right nutrients. Three very important nutrients for strong bones and healthy joints are calcium, vitamin D, and magnesium. Each of these nutrients plays a special role in building and keeping your bones and joints strong as you get older. Let’s explore how these nutrients work and where you can find them, using simple examples to help you understand.

Calcium: The Building Block of Bones

Think of calcium as the main building block or “bricks” that make up your bones and teeth. Calcium is a mineral that your body cannot produce on its own, so you must get it from food and drinks. About 99% of the calcium in your body is stored in your bones and teeth, making them hard and strong.

When you are young, your body uses calcium to build new bone. But as you grow older, especially after age 50, your bones can lose calcium faster than your body can replace it. This can make bones weaker and more likely to break, which is why it is important to eat enough calcium all your life to keep your bones dense and strong.

Here are some examples of foods that are high in calcium:

• Dairy products: Milk, yogurt, and cheese are very good sources. For example, one cup of cow’s milk gives you about 300 milligrams of calcium, which is a big chunk of what you need each day.
• Leafy green vegetables: Cooked kale and collard greens have calcium too, though your body may not absorb it as well as from dairy.
• Canned fish with bones: Sardines and salmon canned with their soft bones are rich in calcium because you eat the bones too.
• Dried figs and oranges: These fruits have calcium, but fruits do not have vitamin D, so they are only part of the bone-healthy diet.
• Fortified foods: Some cereals, plant-based milks (like almond or soy), and juices are often boosted with calcium to help those who don’t eat dairy get enough.

As adults over 50, aiming for around 1,000 to 1,200 milligrams of calcium daily can help keep bones healthy. However, getting too much calcium, especially from supplements, might cause problems like kidney stones, so it’s best to try to meet your needs through food first.

Vitamin D: The Helper Nutrient for Calcium

Vitamin D is like the key that unlocks the door to allow calcium to enter your bones. Without enough vitamin D, your body can’t absorb calcium well, no matter how much calcium you eat. This means that even if you drink a lot of milk or eat leafy greens, without vitamin D your bones might not get the calcium they need.

Your body can make vitamin D when your skin gets sunlight, but many people, especially older adults or those living in places with less sun, do not get enough. Certain foods contain vitamin D naturally or are fortified with it:

• Fatty fish: Wild salmon is a great source, with 600 to 1,000 international units (IU) of vitamin D in a small serving.
• Canned sardines and tuna: These also provide vitamin D along with calcium.
• Mushrooms: Fresh shiitake mushrooms have some vitamin D, especially if they’ve been exposed to sunlight.
• Egg yolks: A source of vitamin D but with smaller amounts.
• Fortified foods: Milk, orange juice, cereals, and plant-based milks are often fortified to help increase vitamin D intake.

The recommended amount of vitamin D for most adults is about 600 IU per day, but some may need more if they are at risk of deficiency. Vitamin D also plays other roles beyond bone health. For example, it helps the immune system function well, helping you fight infections and lowering inflammation, which is important for joint health as well.

Imagine vitamin D as a helpful assistant who makes sure the bricks (calcium) get placed in the right spot when building or fixing your bone house. Without the assistant, the bricks might pile up in the wrong places, making the house shaky.

Magnesium: The Supporter of Bone Strength and Balance

Magnesium is a mineral that works quietly but powerfully behind the scenes to keep your bones and joints in good shape. It helps your body use calcium and vitamin D properly, like a chef who makes sure the ingredients are mixed just right in a recipe. Magnesium also builds bone structure itself, making your bones tougher and less likely to break.

Magnesium plays another important role in your muscles, helping them relax and contract properly. Strong muscles support your bones and keep your joints stable, lowering the chance of falls and injuries. This is especially important as you get older because muscle weakness can lead to falls, which sometimes cause broken bones.

Here are some foods rich in magnesium:

• Leafy green vegetables: Spinach and kale contain good amounts of magnesium.
• Nuts and seeds: Almonds, cashews, pumpkin seeds, and sunflower seeds are packed with magnesium.
• Whole grains: Foods like brown rice, oatmeal, and whole wheat bread provide magnesium.
• Legumes: Beans and lentils are also good sources.
• Fish: Some fish like salmon contain magnesium as well.

The recommended daily intake for magnesium in adults is around 320 to 420 milligrams, depending on age and sex. Many people do not get enough magnesium, which can contribute to weaker bones and muscle cramps. Studies show that magnesium helps slow bone loss and supports better balance, which can reduce the risk of falls.

How These Nutrients Work Together

Calcium, vitamin D, and magnesium are like a team working together to keep your bones and joints strong and healthy.

• Calcium is the main material that makes bones hard and strong.
• Vitamin D helps your body absorb and use calcium properly.
• Magnesium supports the use of calcium and vitamin D and helps build the bone’s structure and muscle strength.

If any one of these nutrients is missing or in low supply, the whole system can suffer. For example, without enough vitamin D, calcium may not enter your bones, leading to weaker bones. Without magnesium, calcium may not be used well and muscle function can decline. This teamwork is important for maintaining bone density, preventing fractures, and supporting joint comfort.

Many older adults find it harder to get enough of these nutrients because of changes in diet, less time outdoors, or health conditions. That’s why it’s important to eat a variety of nutrient-rich foods and talk with a healthcare provider if you think you might need supplements.

Everyday Tips to Get Enough Calcium, Vitamin D, and Magnesium

Here are some simple ways to include these nutrients in your daily life:

• Start your day with a bowl of fortified cereal and a glass of fortified plant milk or orange juice.
• Include a small serving of canned salmon or sardines a few times a week for calcium and vitamin D.
• Snack on a handful of nuts or seeds to boost magnesium intake.
• Add cooked leafy greens like kale or spinach to your meals regularly.
• Get outside for a short walk in the sunlight several times a week to help your body make vitamin D naturally.

By making these foods a regular part of your diet, you help support your bones and joints naturally, which can improve your balance, reduce the risk of fractures, and keep you moving comfortably as you age.

Weight-Bearing and Resistance Exercises

When we talk about keeping our bones and joints strong, two types of exercise are very important: weight-bearing exercises and resistance exercises. Both of these help your bones get stronger and healthier, but they do it in different ways. Let’s look closely at what these exercises are, how they work, and why they are so good for your body, especially as you get older.

What Are Weight-Bearing Exercises?

Weight-bearing exercises are activities where your bones and muscles work against gravity while you are standing, moving, or supporting your own body weight. Think about when you walk, hike, or climb stairs – your legs and feet are holding your whole body up against gravity. This makes your bones work harder, which tells your body to build them stronger and thicker.

Imagine your bones like a sponge. When you press on the sponge, it gets a little squished but then springs back. This pressure helps the sponge stay healthy and strong. In the same way, when you put weight on your bones through exercise, it triggers them to grow stronger. Over time, this can help prevent bones from becoming weak or brittle, a condition called osteoporosis.

Examples of weight-bearing exercises that are easy to do and safe for most people include:

• Brisk walking – walking fast enough to raise your heart rate but still comfortable to talk
• Hiking – walking on trails, especially when going uphill, which adds extra pressure on your bones
• Dancing – moving to music while standing helps your bones and balance at the same time
• Stair climbing – going up and down stairs uses your leg bones and muscles
• Low-impact aerobics – gentle exercise routines that keep you moving on your feet without too much jumping

These activities are especially good for your hips, legs, and lower spine because those bones support your weight. The “impact” – or the pressure from your feet hitting the ground – helps your bones get stronger by encouraging them to grow more bone tissue.

Understanding Resistance Exercises

Resistance exercises, sometimes called strength training, involve working your muscles by pushing or pulling against some type of resistance. This resistance can come from your own body weight, weights like dumbbells, resistance bands, or machines at a gym. When your muscles work against resistance, they get stronger, and so do your bones.

Think of resistance exercises like lifting a weight or pushing against a wall – your muscles have to work hard, and your bones feel this “stress.” This stress tells your bones to build more bone cells to keep up with the work they are doing. That’s why resistance exercises are so good for your bone health.

Some easy ways to do resistance exercises include:

• Push-ups – using your own body weight to strengthen your arms, shoulders, and upper back
• Squats and lunges – using your body weight to strengthen your legs and hips
• Using resistance bands – stretchy bands that provide resistance as you pull or push
• Lifting light hand weights – doing simple exercises like bicep curls or shoulder presses
• Using weight machines – often found at gyms, these machines guide your movements safely

Resistance training is not only good for your bones but also improves your muscle strength. Strong muscles help support your joints better and make it easier to move around without pain or stiffness. They also help you keep a good posture, which is important for reducing strain on your spine and other bones.

Why Are These Exercises Important for Older Adults?

As we get older, our bones naturally lose some of their strength and density. This can make bones fragile and more likely to break from falls or accidents. Weight-bearing and resistance exercises help slow down this bone loss by encouraging the bones to keep growing and repairing themselves. This means you can stay stronger and avoid broken bones, which are more common as people age.

Not only do these exercises build stronger bones, but they also help reduce inflammation in your body. Inflammation is a natural response when something is wrong, but when it stays too high for too long, it can cause pain and stiffness in joints and muscles. Studies show that resistance training can lower harmful inflammation and improve immune function, which helps your body stay healthy and fight off illness.

Exercise also boosts important hormones that help keep bones strong, especially in women after menopause. During menopause, estrogen levels drop, which can speed up bone loss. Weight-bearing exercises give your body a natural way to fight back by encouraging bone growth and hormone balance.

How to Start Safely and Effectively

If you are new to weight-bearing or resistance exercises, it’s important to start slowly and safely. Here are some tips:

• Talk to your health care provider first, especially if you have osteoporosis or other bone problems. They can help decide which exercises are safe for you.
• Start with simple exercises like walking or chair squats and gradually increase how long or how hard you work out.
• Use proper form to avoid injury. If possible, work with a physical therapist or fitness trainer who knows about bone health.
• Try to do weight-bearing or resistance exercises at least two times a week for good bone benefits.
• Mix your routine with different activities to keep it fun and challenge different bones and muscles.

For example, you might walk briskly three times a week and add in two days of resistance training with light weights or resistance bands. You can also include balance exercises, like standing on one foot, to keep your joints stable and prevent falls.

What Happens to Your Body During These Exercises?

When you do weight-bearing or resistance exercises, your bones feel pressure and muscle pulls that send signals to special cells inside the bones. These cells start making new bone material to make your bones thicker and stronger. At the same time, your muscles grow stronger because they have to pull harder to move your body or the weights.

This process also helps your body handle inflammation better. Strong muscles and bones mean you have less pain and stiffness in your joints. Your immune system also gets stronger, helping your body fight off sickness and heal injuries faster.

Lastly, these exercises improve your balance and coordination. This means you can move more confidently without worrying about falling, which is very important as you age.

Examples of Weight-Bearing and Resistance Exercises You Can Try

• Walking: Aim for brisk walking, which means walking fast enough to raise your heart rate but still able to talk. Try to walk on uneven surfaces, like parks or trails, to challenge your balance.
• Chair Squats: Stand up and sit down from a chair using your leg muscles. This strengthens your hips and thighs without much risk.
• Resistance Band Rows: Sit or stand and pull a resistance band towards you like rowing a boat. This works your upper back and shoulders.
• Lunges: Step forward with one leg and bend both knees, then step back. This helps strengthen your hips and legs.
• Push-Ups: Start with wall push-ups or push-ups on your knees if full push-ups are too hard. These strengthen your arms and chest.
• Heel Raises: Stand and slowly raise your heels off the floor, then lower them back down. This helps strengthen your calves and improve balance.

Each exercise makes your bones work against gravity or resistance in a way that encourages them to get stronger. Over time, this helps protect you from fractures and keeps you moving comfortably and confidently.

How These Exercises Help You Live a Healthier, Happier Life

Keeping your bones and muscles strong with weight-bearing and resistance exercises has many benefits. You will have more energy and better movement every day. With stronger bones, you are less likely to have breaks or injuries. Your joints will feel less pain and stiffness because your muscles support them better. You will also have better balance and coordination, so you can avoid falls.

Also, these exercises help your brain stay sharp. Exercise increases blood flow and chemicals that support thinking and memory. When your body feels strong and healthy, your mind does, too.

Even if you have some bone loss or joint pain now, it’s never too late to start. Just be sure to take it slow, listen to your body, and ask for help when you need it. Doing weight-bearing and resistance exercises regularly is one of the best ways to keep your bones and joints strong for many years.

How Anti-Inflammatory Foods Help Your Joints

When you think about your joints, imagine them like hinges on a door that lets you move your body smoothly. Sometimes, these hinges can get swollen or stiff, which makes moving painful. This swelling is called inflammation. Eating certain foods can help calm this swelling and keep your joints working well. These foods are called anti-inflammatory foods because they fight the inflammation inside your body. They not only reduce pain but also help you move more easily every day.

Inflammation is a natural way your body protects itself from harm, like when you get a cut or a bruise. But when inflammation sticks around too long, it can cause joint pain and stiffness, especially as you get older. By choosing foods that fight inflammation, you can keep your joints healthier and feel better in your daily life.

The Power of Plant-Based Foods

Many of the best anti-inflammatory foods come from plants. These foods have special ingredients called antioxidants and phytochemicals. Antioxidants protect your body's cells from damage, while phytochemicals are natural chemicals in plants that help lower inflammation. Eating a variety of colorful fruits and vegetables is like giving your body a shield to protect your joints.

• Berries: Blueberries, strawberries, raspberries, and blackberries are packed with antioxidants called anthocyanins. These help reduce swelling in the joints and protect cells from damage.
• Leafy Greens and Cruciferous Vegetables: Spinach, kale, broccoli, and Brussels sprouts are full of vitamins and minerals that help fight inflammation. Broccoli has a special antioxidant called sulforaphane that lowers molecules that cause swelling.
• Tomatoes: They contain lycopene, a strong antioxidant that fights inflammation. Cooking tomatoes with olive oil helps your body absorb more lycopene, making them even better for your joints.
• Cherries: Both sweet and tart cherries have antioxidants that decrease inflammation and joint pain.

Eating a rainbow of fruits and vegetables daily helps your body get a mix of these protective compounds, turning your meals into powerful joint defenders.

Healthy Fats That Soothe Your Joints

Not all fats are bad. Some fats actually help your body by reducing inflammation. These are called healthy fats.

• Omega-3 Fatty Acids: Found in fatty fish like salmon, mackerel, and sardines. Omega-3s reduce the body's inflammatory signals, which can help lessen joint pain and stiffness. If you don't like fish, walnuts, flaxseeds, and chia seeds are plant sources of omega-3s.
• Extra Virgin Olive Oil: This oil is a staple in the Mediterranean diet and is full of antioxidants and healthy fats that fight inflammation. Using olive oil in cooking or salad dressings can protect your joints.
• Avocados: They provide healthy fats, vitamins, and minerals that support joint health and reduce swelling.

Including these fats in your diet daily can be like giving your joints a natural soothing balm from the inside.

Spices and Herbs That Help Calm Inflammation

Sometimes, small amounts of spices and herbs can have big effects on how your joints feel. These natural ingredients have been used for centuries to reduce swelling and pain.

• Turmeric: This bright yellow spice contains curcumin, which blocks substances in your body that cause inflammation. Adding turmeric to soups, stews, or smoothies can give your joints support.
• Ginger: Fresh or dried, ginger has properties similar to ibuprofen, a common pain reliever. It helps reduce joint pain and swelling.
• Garlic and Oregano: These herbs are rich in antioxidants and can help gently reduce inflammation in your body.

Using these spices in your cooking not only adds flavor but also helps protect your joints from inflammation.

Whole Grains and Fiber for Joint Health

Eating whole grains and fiber-rich foods helps your body in two important ways for your joints. First, fiber feeds the good bacteria in your gut. These bacteria produce substances that help lower inflammation. Second, fiber helps you maintain a healthy weight, which means less stress on your joints.

• Whole Grains: Brown rice, quinoa, whole wheat bread, and oats are full of fiber and nutrients. Unlike refined grains like white bread or white rice, whole grains keep inflammation down.
• Beans and Lentils: These are high in fiber, protein, and antioxidants that reduce inflammation and support joint health.
• Fruits and Vegetables: Many fruits and vegetables contribute to your fiber intake, which helps your joints stay healthy by supporting your gut and controlling inflammation.

Making whole grains and fiber a big part of your meals is like giving your joints a break from constant stress.

Vitamin K: A Special Nutrient for Your Joints

Vitamin K is a vitamin that helps your body keep your bones and joints strong. It helps activate certain proteins that protect your bones and cartilage — the soft cushion between your bones in the joints.

Studies show that people with low vitamin K levels may have more joint problems and faster wear and tear in their knees. You can find vitamin K in green leafy vegetables like kale, spinach, and collard greens. Natto, a Japanese food made from fermented soybeans, is also rich in a type of vitamin K that supports bone and joint health.

Eating enough vitamin K-rich foods helps keep your joints cushioned and flexible, lowering the chance of pain and stiffness as you age.

Foods to Limit for Joint Health

While eating anti-inflammatory foods helps your joints, some foods can cause more inflammation and make joint pain worse. It’s important to limit these foods to give your joints the best chance to stay healthy.

• Refined Carbohydrates: White bread, white rice, pasta, cookies, and cakes have little fiber and can increase inflammation.
• Added Sugars: Sugary drinks, sweets, and desserts can cause your body to produce more inflammatory chemicals.
• Processed Foods: Foods that are highly processed often contain unhealthy fats, salt, and additives that may worsen inflammation.
• Too Much Salt: High salt intake can cause your body to retain fluid, leading to joint swelling and discomfort.

By cutting back on these foods, you help your body reduce inflammation and protect your joints from extra stress and pain.

Putting It All Together: Daily Food Choices for Strong Joints

To keep your joints healthy and reduce inflammation, try to make these daily food choices:

• Fill half your plate with colorful fruits and vegetables for antioxidants and fiber.
• Choose whole grains like brown rice or quinoa instead of white bread or pasta.
• Include a serving of fatty fish or plant-based omega-3 sources like walnuts each day.
• Use extra virgin olive oil in cooking and salads instead of butter or other fats.
• Add herbs and spices like turmeric and ginger to your meals for extra anti-inflammatory power.
• Eat vitamin K-rich greens to help protect your bones and cartilage.
• Limit sweets, processed snacks, and foods high in salt and refined grains.

Making these changes is like giving your joints daily protection and support. Over time, this can help you feel less pain, move more easily, and enjoy a better quality of life.

Preventing Falls and Injuries

As we grow older, our chances of falling and hurting ourselves increase. This is because our bodies change in ways that can make us less steady and slower to react. But there is good news: we can take many steps to stop falls from happening and keep our bones and joints safe. Understanding how to prevent falls is very important because falling can cause serious injuries like broken bones or head bumps, which can make us lose confidence and become less active. Staying active and careful can help us avoid these problems and live healthier, happier lives.

One of the most effective ways to prevent falls is by improving balance and strength. Balance means being able to keep your body steady without wobbling or falling over. Strength means having muscles that are strong enough to support your body and catch you if you start to lose your balance. When both balance and strength get weaker, it becomes easier to fall. Luckily, exercises that focus on balance and strength can make a big difference.

Simple balance exercises, like standing on one foot or walking heel-to-toe in a straight line, help your body learn to stay steady. For example, you can try standing on your left foot while brushing your teeth, then switch to your right foot. It might feel tricky at first, but with practice, your muscles and brain get better at working together to keep you upright. Another helpful exercise is a squat, where you pretend to sit in an invisible chair by bending your knees and then standing back up. This builds strength in your legs, which helps support your whole body.

Besides exercises, making your home safer can greatly reduce the chance of falls. Many falls happen at home because of things like loose rugs, clutter on the floor, or poor lighting. Here are some easy ways to make your living space safer:

• Remove or tape down loose rugs that can slip underfoot.
• Keep walkways free of clutter such as shoes, bags, or toys.
• Make sure your home is well-lit, especially in hallways and stairs.
• Install grab bars in the bathroom near the toilet and inside the shower.
• Use non-slip mats in the bathtub or shower to prevent slipping.
• Arrange furniture so you have clear paths to walk without bumping into things.

Another important factor in preventing falls is how we move every day. Being mindful about the way we walk, stand, and get up from chairs can help us avoid losing balance. Taking your time when standing up from a bed or chair reduces dizziness and improves steadiness. Also, using supportive shoes that fit well and have non-slip soles can make walking safer and more comfortable. Avoid wearing slippers or shoes with smooth soles that increase the risk of slips.

Fear of falling is a common feeling among older adults, but it can actually make the risk of falling worse. When people are scared of falling, they may avoid moving or exercising, which leads to weaker muscles and poorer balance. This cycle makes falls more likely. It's important to face this fear by gradually increasing activity and learning balance and strength exercises. Joining group programs or classes designed to help older adults prevent falls can boost confidence and provide social support.

Medications can also play a role in fall risk. Some medicines might make you feel dizzy, sleepy, or cause low blood pressure, all of which can make it easier to lose your balance. It’s a good idea to review your medicines with your doctor or pharmacist regularly. They can check if any of your medications might increase your fall risk and suggest ways to reduce it, like changing doses or switching to different drugs.

Good vision is another key part of staying balanced and safe. If your eyesight is not clear, you might miss seeing an obstacle or a step, leading to a fall. Make sure to get regular eye check-ups and wear glasses if needed. Also, keep your glasses within easy reach so you can use them whenever you walk around.

Nutrition is important too. Eating well supports muscle health and overall energy, which helps you stay active and balanced. Getting enough protein, vitamins, and minerals can maintain muscle strength and help your body recover if you do get a little hurt. Drinking enough water keeps you hydrated, which prevents dizziness that can cause falls.

Physical activity does not always mean going to the gym or doing hard workouts. Everyday activities like gardening, walking your dog, or even dancing to your favorite music can improve your balance and strength over time. It’s best to aim for about 30 minutes of movement most days, but even small amounts add up. If you have any health issues, talk to your doctor about what types of activities are safe and beneficial for you.

Using assistive devices can also make a big difference for some people. Walking sticks, canes, or walkers provide extra support and help keep your balance when walking. These tools are especially helpful if you feel unsteady or have had a previous fall. A physical therapist can show you how to use these devices correctly and recommend the best one for your needs.

Finally, creating a support system is valuable in fall prevention. Friends, family, or neighbors can help by checking in regularly, assisting with home safety improvements, or joining you for walks and exercises. Having someone with you while doing balance exercises at home can make you feel safer and provide immediate help if you feel unsteady.

In summary, preventing falls involves a mix of improving your body’s balance and strength, making your living space safer, moving carefully, managing medicines, and getting proper nutrition. By taking these steps, you can keep your bones and joints strong, avoid injury, and maintain your independence as you enjoy life.

Supplements for Bone and Joint Support

When we talk about keeping our bones and joints strong and healthy, supplements can play an important role. Supplements are vitamins, minerals, or other natural substances you take to help your body work better. They can help reduce pain, keep joints moving smoothly, and protect your bones from getting weak or breaking. It’s important to understand which supplements work best, how they help, and how to use them safely.

Supplements That Help Build and Protect Bones

Bones are living tissues that need certain nutrients to stay strong. While calcium and vitamin D are famous for this, there are other supplements that can support bone health in different ways.

• Vitamin K2: This vitamin helps your body put calcium into bones where it belongs and stops it from collecting in places like arteries, which can be harmful. Vitamin K2 works together with vitamin D to keep bones solid. Taking about 45 to 180 micrograms of vitamin K2 daily has shown good results in helping bones stay dense and less likely to break.
• Isoflavones: These are natural plant chemicals found mainly in soybeans and other beans. Isoflavones act a bit like estrogen, a hormone that helps keep bones strong, especially in women after menopause. Taking about 200 milligrams of isoflavones daily can improve bone density, especially when combined with enough calcium.

It’s best to avoid supplements that contain strontium, even though some claim to help bones. Strontium can interfere with how doctors check your bone health and might not be safe.

Supplements That Support Joint Health and Ease Pain

Joints are the places where bones meet and move. They contain cartilage, a soft, smooth tissue that cushions the bones and helps them glide without pain. Over time or with arthritis, this cartilage can wear down, causing pain and stiffness. Several supplements can help protect cartilage, reduce joint pain, and improve how well your joints move.

• Glucosamine and Chondroitin: These two natural substances are the building blocks of cartilage. Taking them as supplements may help reduce pain and stiffness in joints affected by osteoarthritis, a common type of joint wear and tear. Some studies show that glucosamine helps ease pain, while chondroitin may improve joint function. However, research results are mixed, so they might help some people more than others.
• Collagen: Collagen is a protein that acts like a glue holding your skin, bones, and joints together. It’s the main protein in cartilage. Collagen supplements, especially hydrolyzed collagen (which is broken down for easy digestion), may reduce joint pain and improve movement. Studies suggest that taking about 10 grams daily for several months can increase the content of cartilage in knees and ease osteoarthritis symptoms. Some people also take a special type called Undenatured Type II Collagen (UC-II), which may work by helping the immune system tolerate joint tissues and reduce inflammation.
• Turmeric (Curcumin): Turmeric is a spice that contains a chemical called curcumin, which has anti-inflammatory effects. Inflammation causes joint pain and swelling, especially in arthritis. Taking turmeric or curcumin supplements (about 500 to 1,500 milligrams daily) may help reduce knee osteoarthritis pain. It works by blocking substances that cause inflammation in the body.
• Boswellia (Indian Frankincense): This natural resin comes from the bark of the Boswellia tree. It contains boswellic acids that reduce inflammation and pain in joints. Research shows it can help people with osteoarthritis by improving joint function and reducing pain within a few weeks. Typical doses range from 250 to 500 milligrams two or three times a day.
• S-adenosylmethionine (SAM-e): SAM-e is a natural compound made in the body that helps reduce joint pain and inflammation. It may also help your body rebuild cartilage. Studies found that SAM-e works as well as some common pain medicines but with fewer side effects. It is especially useful for people with osteoarthritis and fibromyalgia, which causes widespread muscle and joint pain.
• Avocado-Soybean Unsaponifiables (ASUs): ASUs are extracts from avocado and soybean oils. They help stop the breakdown of joint cartilage and may even help repair it. Some studies show that taking about 300 milligrams daily can reduce pain, slow down joint damage, and reduce the need for pain medicines in people with hip and knee osteoarthritis.

Other Supplements That May Help with Joint Comfort

Besides the main supplements listed above, some other natural substances have shown promise in easing joint pain and improving mobility.

• Ginger: Ginger has natural anti-inflammatory properties, similar to some medicines like ibuprofen. Taking ginger extracts may reduce joint swelling and pain in both rheumatoid arthritis and osteoarthritis. Some studies showed it can work as well as ibuprofen for knee and hip pain.
• Devil’s Claw: This plant extract contains harpagoside, which might slow down joint damage and reduce inflammation. Early research in animals and humans suggests it may be as effective as some anti-inflammatory drugs, but more recent studies are needed.
• Methylsulfonylmethane (MSM): MSM is a compound that may reduce inflammation and improve joint pain. Studies on people with mild knee pain showed that taking MSM for about three months helped improve their knee comfort and overall feeling.

How These Supplements Work Together

Many joint and bone supplements work in different ways, so sometimes people take more than one at the same time to get better results. For example, calcium and vitamin D help build strong bones, while vitamin K2 helps calcium get to the right places in the bones. For joints, glucosamine and chondroitin help rebuild cartilage, collagen helps provide the building blocks for connective tissues, and anti-inflammatory supplements like turmeric and boswellia help reduce pain and swelling.

Think of your bones and joints like a house. Calcium and vitamin D are the bricks and cement that build the house, vitamin K2 makes sure the cement goes in the right spots, and collagen is like the wooden beams that hold everything together. Supplements like turmeric and boswellia are like the plumbers fixing leaks (inflammation) so the house stays dry and comfortable.

Important Things to Remember When Taking Supplements

• Consult Your Doctor: Before starting any supplement, talk to your healthcare provider. Some supplements can interfere with medicines you already take or might not be safe for certain health conditions.
• Quality Matters: The supplement market is not tightly regulated, so it’s important to buy from trusted brands that test their products for safety and accuracy.
• Be Patient: Many supplements take weeks or months to show effects. For example, collagen or isoflavones may need to be taken daily for 3 to 6 months before you notice changes.
• Don’t Rely Only on Supplements: Supplements support bone and joint health but work best when combined with a healthy diet, regular physical activity, and good lifestyle habits.
• Avoid Overuse: Taking too much of some vitamins or minerals can be harmful. For instance, too much vitamin K can affect blood clotting, and very high doses of some supplements may cause side effects.

Summary of Common Dosages for Key Supplements

• Vitamin K2: 45 to 180 micrograms daily
• Isoflavones: Around 200 milligrams daily
• Glucosamine sulfate: 1,500 milligrams daily (split into three 500 mg doses if stomach upset occurs)
• Chondroitin: Usually 800 to 1,200 milligrams daily
• Hydrolyzed collagen: 10 grams daily
• Turmeric/Curcumin: 500 to 1,500 milligrams daily
• Boswellia: 250 to 500 milligrams two or three times daily
• SAM-e: Dosages vary; follow product instructions or doctor advice
• ASUs: About 300 milligrams daily
• Devil’s Claw: 500 to 1,500 milligrams three times daily
• MSM: 1,500 to 2,600 milligrams daily

These doses are typical starting points from studies but always check with a healthcare provider for personal recommendations.

Monitoring Bone Health: Tests and Screenings

Keeping track of our bone health is very important, especially as we get older. Our bones can become weaker over time, making them easier to break. To understand how healthy our bones are, doctors use special tests that help them see how strong or weak the bones have become. These tests are a key part of preventing bone problems and fractures, which are breaks or cracks in bones.

One of the main ways doctors check bone health is by measuring something called bone mineral density, or BMD. This measures how much calcium and other minerals are packed inside your bones. Calcium is like the building block that makes bones hard and strong. The more calcium in your bones, the stronger they are.

Here, we will explore the most common and important tests and screenings for bone health. This will help you understand what to expect, why these tests matter, and how doctors use the results to keep your bones strong and safe.

The Most Common Bone Health Test: The DXA Scan

The Dual-energy X-ray Absorptiometry scan, often called a DXA or DEXA scan, is the most widely used test to measure bone density. It is considered the “gold standard” — the best and most trusted test available. The DXA scan uses a very small amount of X-ray radiation to look inside your bones, usually at the hip and spine, where bones are most likely to break if they are weak.

During the test, you lie down on a soft table while a machine passes a scanner over parts of your body. The scan is quick and painless, usually taking about 10 to 30 minutes. You don’t have to take off your clothes unless you are wearing metal buttons or jewelry that could block the X-rays. The radiation used is very low — much less than what you get from a chest X-ray.

After the scan, the doctor gets your results as numbers called a T-score and sometimes a Z-score:

• T-score: This number compares your bone density to that of a healthy young adult of the same sex. A T-score of -1 or above is normal, meaning your bones have good density. If your T-score is between -1 and -2.5, it means you have low bone mass, which doctors call osteopenia. This means your bones are weaker than normal but not yet osteoporosis. A T-score below -2.5 means you have osteoporosis, which means your bones are very weak and more likely to break.
• Z-score: This compares your bone density to others of your same age, sex, and size. A low Z-score might suggest other health problems affecting your bones.

This test helps doctors diagnose osteoporosis early, predict your chance of breaking a bone in the future, and see how well treatments are working if you are taking medication for bone health.

Who Should Get a Bone Density Test?

Bone density tests are not for everyone but are very important for people at higher risk of bone loss and fractures. Doctors usually recommend a bone density test if you:

• Are a woman aged 65 or older
• Are a man aged 70 or older
• Are a man or woman aged 50 to 69 with risk factors like previous fractures, low body weight, or family history of osteoporosis
• Have broken a bone after age 50
• Have lost height, especially more than one inch, which can mean tiny fractures in the spine
• Take certain medicines for a long time, such as steroids
• Have medical conditions that affect bones, like rheumatoid arthritis or hormone problems

Getting tested helps catch bone loss early before any fractures happen. This way, steps can be taken to keep your bones stronger.

Specialized and Portable Bone Density Tests

Besides the DXA scan, there are smaller, portable bone density devices that measure bones in the heel, wrist, or finger. These tests are sometimes used at health fairs or in clinics because they are quick and easy to use. However, these tests do not give as full a picture of bone health as a DXA scan of the hip or spine does. If these quick tests show low bone density, doctors usually recommend a full DXA scan to get better information.

These portable tests can be helpful for quick screenings but are not the best choice to diagnose osteoporosis or monitor treatment over time. Think of the portable test like a first check to see if further testing is needed.

How Often Should Bone Density Be Checked?

Your doctor will tell you how often to get a bone density test based on your bone health and risk factors. For most people, testing every 1 to 2 years is common if you have osteoporosis or are being treated for it. If your bones are healthy and you don’t have risk factors, tests may be done less often.

Regular testing helps doctors see if your bones are getting stronger with treatment or if they are getting weaker and need a change in care. It’s like taking a progress report on your bone strength.

What Happens If Your Test Shows Weak Bones?

If your bone density test shows that your bones are weak, your doctor will discuss ways to protect your bones and prevent fractures. This usually includes:

• Changes in diet or supplements to get enough calcium and vitamin D, which help bones stay strong
• Exercise plans that include activities to keep bones and muscles strong
• Medications that can slow down bone loss or help build new bone
• Tips to prevent falls, since falling increases the chance of bone breaks

Doctors may also want to do more tests to understand why your bones are weak. This could include blood tests to check vitamin levels or hormone balance.

Other Ways to Monitor Bone Health

Besides bone density tests, doctors may check your bone health by looking at signs like:

• Loss of height over time (more than one inch may mean bone problems)
• Changes in posture, such as becoming hunched over
• Muscle strength and balance, which affect your risk of falls
• Your history of fractures or family history of osteoporosis

All of these clues, combined with bone density tests, give doctors a better picture of your bone health and fracture risk.

Safety and Preparation for Bone Density Testing

The DXA scan and other bone density tests are very safe. They use very low doses of X-ray radiation, much less than a normal X-ray. However, these tests are not recommended if you are pregnant because even small amounts of radiation can harm a developing baby.

Before your DXA scan, you might be asked to stop taking calcium supplements for a day or two because they can affect the test results. You should also avoid wearing clothes with metal parts like buttons or buckles that can interfere with the scan.

The test itself is simple and painless, and the results are usually available quickly for your doctor to review.

Using Bone Health Tests to Guide Treatment

Bone density tests help doctors decide who needs treatment to strengthen bones and prevent fractures. If treatment is started, these tests are repeated every so often to make sure the treatment is working. If your bone density is improving or stable, the current plan is usually continued. If your bones continue to weaken, your doctor might change or add new treatments.

This ongoing monitoring is important because bone health can change over time due to aging, lifestyle, medication, or other health conditions. Staying on top of your bone health helps keep you active, strong, and less likely to break bones.

Daily Habits for Mobility and Flexibility

As we grow older, our bodies change, and things like stiff joints and less flexible muscles can make moving around harder. But the good news is that by practicing certain daily habits, you can keep your body moving smoothly and stay flexible. These habits help not only with moving better but also with feeling stronger and more comfortable every day. Let’s explore some easy and important ways to care for your mobility and flexibility every single day.

Start Your Day with Gentle Movement

When you wake up, your body might feel stiff or tight. This is because during sleep, your muscles and joints don’t move much. Starting your day with some gentle movements can wake up your body and prepare you for the day ahead. These don’t have to be hard exercises—simple stretches or slow joint movements can make a big difference.

For example, you can try the following morning activities:

• Slowly roll your shoulders forward and backward a few times to loosen the upper back.
• Gently turn your neck side to side or tilt your head towards each shoulder to ease neck stiffness.
• Lift your arms up above your head and stretch them while taking deep breaths to open your chest.
• Flex and point your ankles or rotate your feet in circles to get blood flowing to your legs.

Doing these small movements helps increase blood flow to muscles and joints, making them more flexible and less stiff. It’s like warming up your car engine before driving—your body needs to get ready too!

Break Up Long Periods of Sitting or Standing

Sitting or standing still for a long time can make your joints stiff and sore. This is because movement helps keep the fluid inside your joints moving, which acts like a natural lubricant. When joints don’t move often, they can become dry and tight, just like a door hinge that hasn’t been used for a while.

To avoid this, try to change your position or move a little every 30 minutes:

• If you’re sitting, stand up, stretch your arms and legs, or walk around for a few minutes.
• If you’re standing for a long time, try shifting your weight from one foot to the other or take a short walk.
• Stretch gently to release any tension that builds up.

These small breaks not only keep your joints well-lubricated but also reduce muscle stiffness. This can help you move better and prevent pain later on.

Incorporate Simple Stretching Exercises into Your Day

Stretching is like giving your muscles and joints a gentle “wake-up call.” It helps lengthen tight muscles and keeps joints moving freely. You don’t have to spend hours stretching—just a few minutes each day can make a big difference.

Here are some safe and easy stretches you can do daily:

• Neck Stretch: Sit or stand up straight. Slowly tilt your head to one side, bringing your ear close to your shoulder. Hold for 20 seconds, then switch sides.
• Shoulder Rolls: Roll your shoulders forward in a circle 10 times, then backward 10 times to loosen the shoulder joints.
• Upper Back Stretch: Clasp your hands together and reach forward while rounding your upper back. Hold for 20 seconds to relieve upper back tension.
• Ankle Circles: Sit and lift one foot off the ground. Slowly rotate your ankle in circles 10 times clockwise and 10 times counterclockwise. Repeat with the other foot.
• Hamstring Stretch: Sit on a chair with one leg straight out and the other foot flat on the floor. Lean forward gently from your hips while keeping your back straight. Hold for 20–30 seconds, then switch legs.
• Side Stretch: Stand or sit with feet shoulder-width apart. Raise one arm overhead and lean gently to the opposite side. Hold for 20 seconds, then switch arms.

Remember to move slowly and never stretch to the point of pain. Stretching should feel like a gentle pull, not sharp pain. Doing these stretches regularly keeps your muscles loose and your joints ready for movement.

Stay Active with Small, Enjoyable Movements

You don’t have to join a gym or do tough workouts to keep your joints healthy. Even simple activities like walking around your home, gardening, or light dancing count as good movement. The key is to keep moving every day so your joints stay flexible and your muscles stay strong.

Here are some easy ways to add more movement into your daily life:

• Walk around the block or inside your home for 10 to 15 minutes.
• Try light yoga or tai chi to improve balance and flexibility.
• Use the stairs instead of the elevator when possible.
• Do gentle water exercises like swimming, which reduce stress on joints while strengthening muscles.
• Stand on one foot while holding a sturdy surface to improve balance and joint stability.

Staying active in these ways helps reduce joint stiffness and muscle loss, which are common problems as we age. It also helps your body manage inflammation, which means less pain and better movement.

Keep Hydrated for Healthier Joints

Water isn’t just important for feeling good—it also helps your joints work smoothly. Your joints have a special liquid called synovial fluid that acts like oil in a machine, stopping bones from rubbing painfully against each other. Drinking enough water keeps this fluid healthy and helps protect your cartilage (the cushiony part inside your joints).

Aim to drink about six to eight glasses of water every day. If you find plain water boring, try adding slices of lemon, cucumber, or berries for a tasty twist. Staying hydrated also helps reduce swelling in your joints, making movement easier and more comfortable.

Listen to Your Body and Avoid Painful Movements

One very important habit is to pay close attention to how your body feels when you move. Sometimes, it’s easy to push through discomfort thinking it’s normal or okay. But pain is your body’s way of telling you something might be wrong.

If an exercise or movement causes pain, stop doing it right away. Instead, try a gentler version or a different movement that doesn’t hurt. You can also talk to a doctor, physical therapist, or a trained professional who can help you find safe exercises tailored to your needs.

Remember, being active doesn’t mean you have to hurt yourself. Moving pain-free helps make exercise fun and keeps you motivated to keep going every day.

Create a Consistent Routine and Make it Enjoyable

The best way to keep your mobility and flexibility strong is by doing these habits regularly. Making a daily routine, even if it’s just 10 minutes of movement or stretching, helps your body stay loose and ready for anything.

Try to find activities you enjoy, whether it’s playing with grandchildren, gardening, dancing, or gentle stretching. When you enjoy what you do, it’s easier to keep it up. Group classes or exercising with friends can also make movement more fun and keep you motivated.

Consistency is like brushing your teeth: doing a little bit every day keeps your body healthy and strong over time. The more regularly you move and stretch, the better your joints and muscles will feel.

Use Proper Body Mechanics for Everyday Tasks

How you move during daily activities also affects your joints. Using proper body mechanics means moving your body in ways that protect your joints and muscles from unnecessary stress and injury.

Simple ways to protect your joints include:

• Bending your knees when lifting objects instead of bending your back.
• Avoiding twisting your body when carrying things; instead, turn your whole body by moving your feet.
• Using larger joints and muscles, like your hips and shoulders, to do heavy tasks.
• Taking regular breaks when doing repetitive tasks to avoid joint strain.

Practicing good body mechanics every day helps prevent joint wear and tear and keeps your movements safe and comfortable.

Building a Strong and Active Future for Your Bones and Joints

Our bones and joints are essential for the freedom to move, live independently, and enjoy daily activities. As we age, they face challenges like loss of bone density, cartilage wear, and increased inflammation, which can lead to pain and decreased mobility. However, this lesson has shown that by understanding these changes and taking simple but powerful steps, you can support your skeletal health naturally and effectively.

Engaging in weight-bearing and resistance exercises not only helps build stronger bones but also improves muscle strength, balance, and immune function—reducing the risk of falls and injury. Pairing exercise with a diet rich in calcium, vitamin D, and magnesium ensures your bones get the raw materials they need to stay dense and strong. Including anti-inflammatory foods like colorful fruits and vegetables, healthy fats, and certain spices can soothe your joints and lower discomfort.

Daily habits like gentle stretching, staying hydrated, and using proper body mechanics protect flexibility and keep your joints moving smoothly. Preventing falls through balance training, home safety improvements, and mindful movement safeguards your bones from fractures. Regular checkups with bone density screenings provide important information to guide your care and keep you on track.

Supplements may also be helpful, especially when combined with a healthy lifestyle. Vitamins like K2, natural compounds like glucosamine and collagen, and anti-inflammatory supplements can support bone and joint health, ease pain, and improve function.

Ultimately, strengthening your bones and joints is not just about avoiding problems—it's about enhancing your overall well-being. Better mobility leads to increased daily energy, deeper sleep, improved mental clarity, balanced hormones, and a stronger immune system. All these benefits work together to support a healthier, happier, and more vibrant life.

By making these positive choices and building supportive routines, you are investing in your longevity and quality of life. Remember, it’s never too late to start caring for your bones and joints. Every small step counts toward a stronger, more active you.