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Exercise can help you:

  • Maintain bone density as you get older
  • Lessen joint pain
  • Keep off extra weight that can stress your joints
  • Help your balance so you avoid falls that can damage bones and joints


Strengthening Exercises


"The best protection for a joint is having strong muscles around that joint," says physical therapist Alice Bell, vice president of clinical services at Genesis Rehabilitation Services in Kennett Square, Pa.



Give yourself at least a day between strength training so your body can rest. "Our muscles actually gain strength during the recovery," Bell says.

Aerobic Exercise


Biking and swimming are not weight-bearing activities. They may be great for your muscles, heart, and lungs, but they aren't the best choices to boost bones.


You don't need to do the 30 minutes all at once. Find ways to build activity into your daily routine, whether it's yard work or taking a brisk walk (just a leisurely walk doesn’t count) with a friend.



Take care, though, that you don't stretch too far. Also, warm up for a few minutes first. To help prevent injuries, don't stretch a "cold" muscle.


Getting Started

If you're not active now, ease into it.

"Don't measure yourself against others," says Jennifer Hootman, PhD, of the CDC's Arthritis Program.
