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Helping improve mobility, joint flexibility, muscle strength, posture and balance

Joint painLooking after your bones

Joint pain

NHS Choices offers information about possible causes of joint pain and self-management advice, and links to more information on specific conditions.

Sports injuries
The NHS can help in the prevention and management of sports injuries. The NHS website has links to information about managing specific conditions including

General exercise and increasing physical activity
Physical activity will improve your overall health. It can improve the fitness of your heart and lungs, increase bone strength, reduce body weight and reduce the risk of conditions such as diabetes. It will also improve mobility and joint flexibility, muscle strength, and posture and balance, while decreasing pain, tiredness, muscle tension and stress.

Useful websites

  • The NHS website has information about the 12-week NHS weight loss plan and links to many resources about healthy diets and exercise.
  • Change 4 life provides links, information and ideas to help support you to increase your physical activity and improve your overall health.
  • Age UK Somerset provides information and links to exercise activities for older people in Somerset and North Somerset.
  • Somerset Council gives information and route guides for walking and cycling in Somerset, alongside other travel information for the county.

Looking after your bones

You can learn about what you can do to reduce your risks of osteoporosis on the National Osteoporosis Society website.

You can also find out more by visiting this page about osteoporosis on the Age UK website. It gives tips for managing the condition and how you can reduce your risk of breaking a bone, and keeping active and well.

Don’t forget

  • Bones get thinner with age. To keep them strong include lots of calcium and vitamin D in your diet. Drink milk and eat dairy products, meat, fish, poultry, fruit and vegetables.
  • Sunlight is the main source of vitamin D, so get 15 minutes of sun a day on your skin during the summer months, without sunscreen, taking care not to burn.
  • Keep yourself as active as possible to help avoid the risk of weight problems, which can lead to more serious illnesses like heart disease, diabetes and strokes.
  • Do activities to maintain your muscle and bone strength at least twice a week, like walking, gardening, or carrying shopping.
  • Some activities can help improve your balance and co-ordination, these include dancing, Tai Chi and balance exercises. Aim to do these at least twice a week if it is safe for you.
  • Try not to sit for long periods. Get up and move around to keep your circulation healthy.
  • Ask your doctor if you could benefit from any medicine to make your bones stronger.

You can find more information on these websites

National Osteoporosis Society
Age UK

Last reviewed: November 6, 2023 by Paul

Next review due: May 6, 2024

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