How do I Strengthen Bones, Joints and Ligaments?

The extent to which bones, joints and ligaments can be strengthened is much debated. People who suffer from osteoporosis, arthritis and damaged ligaments are often advised to carry out a range of measures which should at least improve the condition and their quality of life. Osteoporosis (sometimes known as brittle bones) is common, particularly in older women, and is linked with a lack of calcium in the diet. Arthritis, an immune disorder, affects many people, particularly the elderly, and ligaments are often damaged during exercise, especially among the athletic.

Instructions

Movement

• 1

  People often find that walking a dog is a good disciplined exercising.

  Walk for at least 30 minutes, most days. Swimming supports the joints and bones in a gentle way. Even if you do not swim, attend aqua fit classes. Ask your physician's advice on other suitable form of exercise for your condition. Take calcium supplements, but only after checking with your physician. Avoid carbonated drinks, as these are thought to inhibit the uptake of calcium.

• 2

  Refer problems with torn ligaments to your physician. Feeling that your leg suddenly "gives way" can be an indication of this. Ask to be referred to a physiotherapist. Do the exercises given to you by her. These may include use of a wobble board, which helps to strengthen the affected leg.

• 3

  Join a yoga class and learn how to stretch safely. Carry out regular stretching exercises. If you suffer from arthritis, ask to be referred to a nutritionist. Investigate if some foods or drinks exacerbate the condition. Discuss the possibility of pain-killing or anti-inflammatory medication with your physician, if your arthritis is very painful.