Strong Bones, Strong Start: Orthopaedic Doctors Share New Year Habits For Joint Health

While many resolutions centre on fitness or weight management, people often neglect bone and joint health.

01 Jan 2026, 05:41 · www.ndtv.com

The beginning of a New Year usually brings fresh motivation and commitments to exercise more, eat wisely, and prioritise health. While many resolutions centre on fitness or weight management, people often neglect bone and joint health. It is important to remember that long term health depends on something more essential, i.e., maintaining strong bones and healthy joints. These help us in staying active, independent, and free from pain as we grow older. The good news is that simple, consistent lifestyle habits can have a lasting and meaningful impact.

1. Nourish your bones with the right diet

Strong bones start with what we eat. Calcium and vitamin D are the foundations of bone strength, yet many of us fail to meet the recommended levels. Calcium is vital not only for healthy bones and teeth but also for muscular strength and neural activity. When the diet lacks calcium, the body compensates by drawing it from the bones, gradually reducing their strength.

Excellent sources include milk, yoghurt, cheese, leafy greens such as kale and broccoli, fish with edible bones like sardines and salmon, tofu, and fortified cereals or plant-based milks. Vitamin D plays a crucial role in helping the body absorb calcium efficiently. Because food alone rarely provides enough vitamin D, safe exposure to sunlight and supplements are often recommended, particularly during the winter months.

2. Don't forget other nutrients that strengthen bones

Calcium is vital, but nutrients such as magnesium, phosphorus, vitamin K, and vitamin C also play important roles in preserving bone density and supporting joint health. A balanced diet rich in fruits, vegetables, nuts, seeds, whole grains, and lean proteins typically provides these nutrients naturally. Rather than relying heavily on supplements, it is better to focus on whole food nutrition, with appropriate medical guidance for individual needs.

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3. Keep bones strong with regular movement

Movement is the best medicine for your bones. Weight bearing exercises encourage new bone growth and help slow down age related loss. Simple routines such as walking, jogging, climbing stairs, hiking, or practising yoga are excellent for building bone strength while also improving balance and flexibility. Adding strength training further supports the joints by developing muscle around them, lowering the risk of injury and wear over time. For beginners, staying consistent is far more important than pushing for high intensity.

4. Choose joint-friendly activities

Movement is essential, but low impact activities can be especially beneficial for joint health. Options such as swimming, cycling, dancing, using an elliptical trainer, or water aerobics put less strain on the knees, hips, and ankles while still boosting cardiovascular fitness and muscle strength. These forms of exercise are particularly helpful for individuals with early arthritis, stiffness, or past injuries, enabling them to remain active without worsening discomfort.

5. Working professionals should not neglect stretch breaks

Modern work culture has created new challenges for joint health. Long hours at desks, poor posture, and limited movement are causing neck, shoulder, back, and knee problems even in younger adults. Regular stretch breaks are essential for working professionals. Standing up, stretching, and moving every 30 to 60 minutes improves circulation, reduces muscle fatigue, and prevents stiffness. Simple desk stretches, short walks, and ergonomic seating can help lower the risk of repetitive strain injuries and chronic joint pain.

6. Posture and ergonomics matter more than you think

Poor posture places unnecessary pressure on the spine and surrounding joints. Slouching, hunching over screens or improper lifting techniques can cause joint wear and lead to long-term discomfort. Maintaining neutral spine alignment, adjusting workstation height and using supportive footwear all contribute to joint protection in daily life.

7. Focus on injury prevention

Preventing joint damage is far easier than treating it. Warming up before exercise, wearing appropriate footwear, using protective gear during sports and avoiding sudden increases in activity intensity help reduce injury risk. For some people, braces, orthotics or wrist supports may provide added stability during repetitive tasks or physical activity.

8. Avoid habits that weaken bones

Smoking and excessive caffeine and alcohol consumption are well-known enemies of bone health. Smoking reduces bone density and delays healing, while caffiene and alcohol interferes with calcium absorption and increases fracture risk. Reducing or eliminating these habits supports stronger bones and faster recovery from injuries.

This New Year, let's make a strong resolution for pain free mobility.

Orthopaedic health is closely related to quality of life. Healthy bones and joints allow us to work comfortably, stay active and enjoy everyday movement without pain. As the New Year unfolds, focusing on nutrition, regular movement, posture, stretch breaks and smart lifestyle choices can help build a strong musculoskeletal foundation.

(By Dr. Krishna Subramanyam, Sr. Consultant Orthopedic Surgeon, Yashoda Hospitals, Hyderabad)

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