Joint and Musculoskeletal issues

Bone and Muscle health

Keeping active, strong and eating the right foods are key factors in maintaining good muscle and bone health. As we age, we naturally become stiffer, lose muscle mass and our bones become less dense. Our ability to maintain coordination, fine and gross motor skills and balance are also things that deteriorate over time increasing our rik of injury and falls.

This all sounds very gloomy however, we believe age is only a number! Indeed, we recommend in small, simple, daily changes in our behaviour can have profound long term affects to help improve our vitality , maintain strength and mobility.

Diet

Maintaining a balanced diet with a particular focus on ensuring adequate vitamin D and calcium levels helps greatly to maintain our bone strength. Eating food with complex carbohydrate and protein help maintain muscle bulk and strength.

Regular Stretching

Regular daily stretches help reduce stiffness in tendon and joints. Activities like Yoga and Tai Chi are excellent examples of this and can have significant benefits for your mental health well being too!

Strength exercises

Strength training at middle to senior age is increasingly recognised as an important to maintain strength , mobility, balance and protect against arthritis and osteoporosis. This doesn't have to be heavy weights either but weights you can confidently lift which you can repeat roughly 6-10 times in one set, and completing 3 sets in one session.

Cardiovascular exercise

Regular running, swimming , walking and cycling help maintain muscle strength , stamina, improve energy levels and blood flow to the muscles and bones.

Cutting out or reducing bad habits

Cut out smoking and alcohol also improves bone density and reduce arthritis. Also avoiding an overly sendentary lifestyle and being overweight or obese help to reduce the risk of getting arthritis.