How Aging Affects Your Bones and Joints: Prevention Tips From Experts

New Delhi: Aging is a natural part of life, but it often brings about changes that can affect our bones and joints, leading to discomfort, decreased mobility, and a higher risk of injury. As we get older, bones may become more fragile, and joints may lose their flexibility, making everyday activities more challenging. However, with the right knowledge and preventive measures, many of these age-related issues can be managed or even avoided. In this article, we explore how aging impacts the musculoskeletal system and share expert-backed prevention tips to help you protect your bones and joints, ensuring a more active and pain-free lifestyle as you age.

1. Dr Rajesh Dharia, Orthopedic Surgeon, Knee/Joint Replacement Doctor, Robotic Surgeon in Opera House, Mumbai

Osteoporosis and osteoarthritis often coexist in a significant portion of the population. While arthritis is commonly managed due to its painful symptoms, osteoporosis often goes unnoticed due to its silent, gradual onset. Both conditions require attention, as untreated osteoporosis can lead to fractures, particularly in the hip and spine, which are preventable with early detection and treatment. While decreased mobility contributes to osteoporosis, excessive exercise can worsen arthritis by increasing wear and tear on joints. Prevention is key for both conditions. Advanced arthritis may require surgery, and osteoporosis-related fractures may also need surgical intervention alongside medication to improve bone quality. Although postmenopausal women are more prone to osteoporosis, it is becoming increasingly prevalent in men over 50 due to lifestyle factors such as limited sunlight exposure and vitamin D deficiency. Regular screening, blood tests, and bone densitometry are essential for early diagnosis, with treatments including vitamin D3, bisphosphonates, and newer drugs like denosumab and teriparatide.

2. Dr Simon Thomas, Director, Robotic Joint Replacements and Orthopaedics at Max Super Speciality hospital, Shalimar Bagh Delhi

Total hip replacement (THR) is one of the most rewarding surgeries in orthopaedics, offering high success rates and improving the quality of life for patients. Advances in surgical techniques, materials, and technology have further enhanced its effectiveness. New bearing materials such as Delta Ceramic, highly cross-linked poly, and Vitamin E-impregnated poly have significantly increased implant longevity, with expected lifespans now reaching 25 to 30 years, compared to the previous estimate of 10 to 15 years. Dual mobility implants have also addressed the issue of dislocation, allowing patients to enjoy a wider range of movements, from squatting and sitting cross-legged to running and cycling. The Direct Anterior Approach (DAA) has overcome limitations of conventional surgery, offering a minimally invasive method that reduces pain and enables a quicker recovery. Additionally, robotic technology has revolutionized hip replacements, ensuring precise implant positioning and better alignment for optimal outcomes in both routine and complex cases.

3. Dr Vidyasagar Chandankere, Pediatric Orthopedic Surgeon, Hyderabad

Age related problems like Osteoarthritis, Low backache and osteoporosis can affect anyone. After 40 years of age muscle mass starts reducing and peak bone mass in body is attained during adolescence only. If good foundation is laid for our body from this adolescent age, we can stay fit and reduce the age related changes.

Adequate Vitamin D and calcium intake during adolescence helps achieve a good bone mass during years of peak bone formation. If we do muscle strengthening exercises regularly from early on, we can reduce the age related muscle atrophy.

Proper posturing of back during sitting, weight lifting along with core muscle strengthening can give good support to out spine in the long run.

Exercises can get boring with time so develop a hobby like football, swimming, badminton or cricket, which one really enjoys doing.

Arthritis leads to joint stiffness, regular hip and knee strengthening with activities like walking, cycling or swimming can keep them fit and fine.

4. Dr Naresh Agarwal, MBBS, DNB (Ortho), MNAMS, FJR arthroplasty, FSS arthroscopy (South Korea). Senior Consultant Orthopedics at Maharaja Agrasen Hospital and CK Birla Hospital Punjabi Bagh, New Delhi. Mob: 98702 51417‬

As we age, bones lose density, joints experience wear and tear, and muscles weaken, increasing the risk of osteoporosis, arthritis, and mobility issues. In cities like Delhi, additional challenges such as high pollution, long commutes, and sedentary desk jobs accelerate musculoskeletal decline. This can lead to stiffness, pain, and reduced flexibility, affecting quality of life.

Preventive measures, however, can significantly slow down these effects. A diet rich in calcium and vitamin D, with options like dairy, leafy greens, and fortified foods, is crucial. Delhi residents should also make the most of morning sunlight for vitamin D synthesis. Engaging in low-impact exercises like walking or yoga can maintain joint flexibility, while avoiding long periods of sitting can reduce strain. Indoor workouts on days with poor air quality are advisable. Routine bone density tests, ergonomic furniture, and physiotherapy can help manage pain and ensure long-term musculoskeletal health. Prioritizing these habits supports mobility and well-being into old age.

5. Dr Rohit Damor, M.S.( orthopaedics), Robotic joint replacement Surgeon, Arthroscopy & Sports injury specialist and Shoulder surgeon. Velys Hospital, Ahmedabad

With age our bones and joints undergo natural changes that increase the risk of conditions like osteoarthritis, reduced bone density, and joint stiffness. This is often due to cartilage loss, decreased bone mass, and weakening muscles surrounding the joints. However, aging doesn’t have to mean a decline in mobility or quality of life. Prevention is key to maintaining bone and joint health. Regular low-impact exercises, such as swimming, cycling, and yoga, strengthen muscles without stressing the joints. Adequate calcium and vitamin D intake is essential for maintaining bone density and preventing fractures. Maintaining a healthy weight reduces stress on weight-bearing joints like the knees and hips, helping to prevent wear and tear. Regular check-ups with a specialist allow for early detection and management of potential issues. With the right care and proactive measures, it’s possible to lead an active, pain-free life as we age.

6. Dr Madan Mohan Reddy, Sr. Consultant Orthopedic Surgeon Robotic Knee Replacement Surgeon at Apollo Hospitals, Chennai

Bone and joint health naturally decline with age due to loss of bone density and joint wear. However, new advancements in orthopedic care provide more options for prevention and treatment. Technologies like robotic-assisted joint replacement and 3D-printed implants offer personalized precision, enhancing surgical outcomes. Minimally invasive procedures reduce recovery time and improve mobility. Alongside these innovations, regular weight-bearing exercises, balanced nutrition with sufficient calcium and vitamin D, and routine bone density tests remain essential. Early intervention and leveraging modern medical advancements can help maintain bone and joint health, ensuring better mobility and quality of life as we age." — Dr Madan Mohan Reddy, Orthopedic Surgeon.

7. Dr Raghu Nagaraj Director -Orthopaedics, Sports Medicine and Robotic Joint Replacement, Bangalore

Aging is a natural process that brings changes in our bodies including the skeletal system. Hormonal shifts lead to decreased bone density, making bones weaker and more susceptible to injuries. Muscle mass diminishes, contributing to overall weakness, while joints experience wear and tear, often resulting in age-related arthritis. Ligaments and tendons lose elasticity, causing stiffness, and reduced blood flow slows down the healing process. To promote healthy aging, it’s crucial to adopt certain lifestyle habits. Regular physical activity, combining cardio, flexibility, and strength training, helps maintain mobility and overall health. Strength training, in particular, builds muscle mass and improves bone density. Maintaining good posture and learning balance techniques can prevent falls and injuries, while focusing on stretching and flexibility can reduce the risk of microtears. A balanced diet rich in antioxidants, calcium, and essential minerals, along with proper hydration, is key. Additionally, managing sleep and stress levels play an essential role in maintaining well-being as we age.

8. Dr Sanjeev Varma, MBBS, MS (Ortho), MBA (HCS), Orthopaedic & Wellness Consultant – Sanjeevan Bone, Joint & Wellness Clinic, Sr. Consultant – Fortis Hospital, New Delhi

With advancing age, our bones and joints naturally undergo changes that can lead to decreased bone density and joint flexibility. These changes increase the risk of fractures, osteoarthritis, and joint stiffness. However, aging doesn’t have to mean a loss of mobility. Maintaining an active lifestyle with weight-bearing exercises can help strengthen bones and improve joint health. A balanced diet rich in calcium and vitamin D is essential for bone maintenance, while regular check-ups can help detect early signs of joint issues. Additionally, proper posture and joint-friendly movements can prevent unnecessary strain. Aging is inevitable, but taking preventive steps can help maintain independence and quality of life well into the golden years.As orthopaedicians we must promote outdoor exercise and improved immunity together with obesity management .As a proctising orthopaedic with 35 years of experience I try to lead by example and encourage patients to prioritise work life balance with emphasis on proper sleep ,diet and exercise.

9. Dr Lokesh Garg, MBBS (GMC, Surat), MS ORTHOPAEDICS (Safdarjung Hospital), Fellowship Musculoskeletal Oncology, HIP & PELVIC Surgeon & 3D Printing specialists, Consultant at Shalby Sanar International Hospital, Gurugram, Clinic Eternal Orthopaedics in sector 82, Gurugram

As we grow older, our bones and joints naturally experience wear and tear, leading to decreased bone density and cartilage degeneration, which increases the risk of osteoporosis, fractures, and conditions like osteoarthritis. Aging also slows the body’s ability to heal musculoskeletal tissues. However, maintaining bone and joint health goes beyond aging gracefully—it requires proactive care. Dr Lokesh Garg, Orthopaedic Onco Surgeon & Joint Replacement specialist, emphasizes the importance of weight-bearing and resistance exercises to strengthen bones and muscles, reducing the risk of fractures. A diet rich in calcium, vitamin D, and protein is crucial for preserving bone mass and joint flexibility. Additionally, avoiding smoking and excessive alcohol is vital for maintaining bone health. Regular check-ups and early screenings are essential for early detection of bone-related conditions, especially for high-risk individuals. While aging is inevitable, preventive care ensures strong, flexible bones and joints, promoting mobility and independence in later life.

10. Dr Om Patil, Orthopedic Surgeon in Mumbai, Patil Clinic Dadar, Cozderm Skin Clinic Chembur, Apollo Spectra Hospital, Gleneagles Hospital Parel, Mumbai

Maintaining bone and joint health is crucial as we age. Regular exercise, including weight-bearing activities like walking and muscle strengthening, helps preserve bone density and support joints. Aim for at least 30 minutes of moderate activity most days. A balanced diet rich in calcium and vitamin D is essential; include dairy, leafy greens, and fortified foods. Sunlight exposure also helps vitamin D production.

Maintaining a healthy weight reduces stress on joints, minimizing osteoarthritis risk. Good posture protects your spine and joints; avoid slouching and use ergonomic support.

Smoking weakens bones and excessive alcohol hinders calcium absorption, so limiting both is vital. Regular checkups allow for early detection of osteoporosis or other issues. Regular screenings like bone density tests, neuromuscular test If needed, assistive devices like canes can improve mobility and safety. Manage pain with doctor-recommended methods, including over-the-counter or prescription medications. Consider alternative therapies like acupuncture or massage for pain management. Remember, it's never too late to prioritize bone and joint health for a better quality of life. Consult your best orthopedic surgeon near you for personalized advice. To know more, visit https://www.spinewala.com/.