6 Things You Can Do To Keep Your Bones And Joints In Tip-Top Shape
Expat Living Singapore|September 2022
Like many people, you may not give bone and joint health much thought until you experience pain or other problems. However, taking simple steps to proactively protect your musculoskeletal health can go a long way in keeping you pain and injury-free as you age. Here are six things you can do to keep your bones and joints in tip-top shape, according to the experts.
Amy Greenburg
6 Things You Can Do To Keep Your Bones And Joints In Tip-Top Shape

#1 Maintain a healthy weight

Carrying excess body weight is not only associated with high blood pressure and an increased risk of diabetes and heart problems, but it also puts extra stress on the knees, hips and back. This added stress on the joints can lead to degeneration, thus accelerating the process of osteoarthritis, explains DR DANIEL PHANG, a pain management physician at Affinity Pain Clinic. For this reason, achieving and maintaining a healthy weight is essential to our mobility, and can help reduce risk of joint damage, arthritis and pain.

Even a little weight loss can help! According to the Arthritis Foundation in the US, every pound of excess weight you lose takes four pounds of extra pressure off your weight-bearing joints.

#2 Keep moving

Staying active is crucial to keeping off those extra pounds. It can also ease joint stiffness, prevent muscle strain and help preserve bone density, explains DR TAY EILEEN, senior consultant and orthopaedic surgeon at StarMed Specialist Centre.

She suggests weight-bearing exercises such as walking or running to help foster strong bones, and bodyweight exercises like push-ups or pullups, functional movements like climbing stairs and weight training exercises to build muscle.

"Just make sure that your exercise routine includes core-strengthening exercises for your abdominals and back muscles. A strong core helps you maintain your balance and prevent falls."

Low-impact exercises such as swimming and cycling, she says, are particularly effective in strengthening muscles without putting strain on the joints.

Yoga and Pilates are also great low-impact exercises. "They're good for increasing flexibility, core-strengthening and improving your balance, all of which can help to prevent falls," says Dr Tay.

This story is from the {{IssueName}} edition of {{MagazineName}}.

Start your 7-day Magzter GOLD free trial to access thousands of curated premium stories, and 9,000+ magazines and newspapers.

This story is from the {{IssueName}} edition of {{MagazineName}}.

Start your 7-day Magzter GOLD free trial to access thousands of curated premium stories, and 9,000+ magazines and newspapers.

MORE STORIES FROM EXPAT LIVING SINGAPOREView all
Perfect Pearly Whites!
Expat Living Singapore

Perfect Pearly Whites!

Knowing you have white, sparkling teeth beneath your lips is a sure-fire way to make you smile with confidence. If you've noticed your teeth looking more yellow than \"hello\" lately, perhaps it's time for a visit to a dental clinic for a teeth-whitening session.

time-read
2 mins  |
November 2024
Save your Spine at Work!
Expat Living Singapore

Save your Spine at Work!

Sitting in an air-conditioned office has its benefits in steamy Singapore. But, long, sedentary days can play havoc on our necks and backs. Here, orthopaedic surgeon DR YILUN HUANG talks about spinal issues faced by office workers, and how to treat and prevent them.

time-read
4 mins  |
November 2024
Festive Fashion Show!
Expat Living Singapore

Festive Fashion Show!

As the year draws to a close, now's a good time to stock up on festive fashion. White Ginger has released a fab new line just in time for party season. Plus, it's hosting a fun multilabel fashion soiree so you can view the looks with tasty bites and a glass of vino in hand!

time-read
1 min  |
November 2024
Finding Eco-Luxury in Fiji
Expat Living Singapore

Finding Eco-Luxury in Fiji

Here's a destination that's often a little bit off the travel radar for people in our region - but definitely shouldn't be!

time-read
3 mins  |
November 2024
48 Hours in Patong
Expat Living Singapore

48 Hours in Patong

CHERRY LAI checks into the sparkling new M Social Hotel Phuket for a weekender full of food, fun and relaxation.

time-read
5 mins  |
November 2024
Ticket to Thailand
Expat Living Singapore

Ticket to Thailand

Are you physically here but mentally on a beach in Thailand? We've found destinations for two types of holiday-goers: one for someone looking for a place to chill, and another where you can also let loose!

time-read
2 mins  |
November 2024
Laying Out Memories Through Food
Expat Living Singapore

Laying Out Memories Through Food

YASMIN, JESSICA and PEARL are the local co-founders of The Plattering Co. They share their favourite parts of doing business with each other and a few of their hobbies outside work hours.

time-read
4 mins  |
November 2024
Curry, Spice & Everything Nice
Expat Living Singapore

Curry, Spice & Everything Nice

Craving a curry? Whether you're dreaming of a creamy korma or a biryani, the EL team went all in, indulging in everything from buttery parathas to tangy papdi chaat. We explored the best of Singapore's Indian dining scene, and trust us-these spots will spice up your life!

time-read
4 mins  |
November 2024
Is It Really Backed Up in the Cloud?
Expat Living Singapore

Is It Really Backed Up in the Cloud?

SARAH and BO PINEL of Tekkie Help break it to us that cloud storage is not a data backup. Here's why that's the case and how we can rectify the problem.

time-read
2 mins  |
November 2024
A Musical Community
Expat Living Singapore

A Musical Community

The new Pops Chorus and Orchestra at Marlborough College Malaysia (MCM) has students, parents, staff and even the Master involved. SIMON BURBURY tells us more - including where you can catch their performances.

time-read
2 mins  |
November 2024