Lifestyle Choices for Healthy Bones and Joints

Healthy bones and joints support every step, jump and stretch we take, but they can weaken over time if we don’t give them the right care.

Fragile bones are often caused by osteoporosis or low bone mass, which occurs when bone density and strength decline, leaving people more prone to fractures from falls or even minor bumps. According to the U.S. Department of Health & Human Services, an estimated 5.3 million adults over age 50 have osteoporosis and another 34 million have low bone mass.

Studies show that 1 in 2 women and 1 in 4 men will experience a fracture related to osteoporosis in their lifetime (National Osteoporosis Foundation). A single “fragility fracture” also increases the risk of future breaks, which can impact independence and mobility, making prevention essential.

Keeping your bones and joints healthy isn’t just about avoiding injuries later in life; it’s about staying strong, mobile and independent right now. A few key habits, especially regular weight-bearing exercise and getting enough vitamin D, make a big difference.

I encourage my patients to focus on these key steps:

• Stay active with weight-bearing and strengthening exercises: Such as brisk walking, hiking, dancing, stair climbing, resistance training or yoga done at least three times per week.
• Get enough vitamin D: Even if you have safe sun exposure and fortified foods, don’t forget to take your supplements recommended by your provider like Vitamin D3.
• Nourish your bones: Calcium and protein-rich foods like dairy or fortified plant milks, leafy greens, salmon with bones, lean meats, eggs, beans and lentils.
• Adopt healthy lifestyle habits:
  • Keep a steady weight
  • Quit smoking
  • Limit alcohol
  • Prevent falls by clearing walkways, adding good lighting and wearing supportive shoes.
• Consider a bone-density (DEXA) scan: This is a quick, low-radiation imaging test that measures bone strength, usually at the hips and lower spine. Results can reveal if your bones are normal, have mild loss (osteopenia), or osteoporosis, helping your provider guide treatment or lifestyle changes. Learn more about this scan here.

The key takeaway is to commit to protecting your bone and joint health now to protect yourself later. We don’t regain bones we lose, so protect it! Talk to your healthcare provider about whether a bone mineral density (DEXA) scan is right for you, especially if you’re over 50 or have risk factors for osteoporosis. Pair regular weight-bearing and strengthening exercise with meals rich in calcium, vitamin D and protein, and take simple fall-prevention steps at home to keep yourself safe.

If you don’t yet have a primary care provider, visit mypvhc.com to find one near you and start the conversation about keeping your bones and joints healthy.