As an orthopedic surgeon, I often see patients whose joint issues could have been prevented—or at least delayed—through proactive lifestyle choices. Whether you’re a weekend warrior, a desk-bound remote worker, or simply aiming to age gracefully, protecting your bones and joints is key to staying mobile, independent, and pain-free.
Here are my top tips for maintaining optimal orthopedic health at any age:
1. Stay Active
Regular, low-impact exercise strengthens the muscles that support your joints, improves balance, and maintains bone density. Aim for at least 150 minutes of moderate activity each week. Walking, swimming, cycling, and resistance training are all excellent choices. Don’t skip strength training—it helps stabilize joints and reduces your risk of falls and injury.
Tip: Warm up before workouts and stretch regularly to maintain flexibility and prevent strains.
2. Maintain a Healthy Weight
Extra weight puts significant strain on weight-bearing joints like the knees, hips, and lower back. In fact, for every pound you gain, your knees absorb four extra pounds of pressure. Maintaining a healthy weight reduces your risk of developing osteoarthritis and other joint conditions.
3. Eat for Your Joints
A balanced, anti-inflammatory diet can support joint health and healing. Focus on:
- Lean proteins (for tissue repair)
- Omega-3-rich foods (like salmon and walnuts) to reduce inflammation
- Calcium- and vitamin D-rich foods (like dairy, leafy greens, and fortified plant milks) for strong bones
4. Prioritize Ergonomics—Especially If You Work Remotely
Poor posture and workstation setup can lead to chronic neck, back, and shoulder pain.
Quick ergonomic checklist:
- Keep your screen at eye level
- Use a chair that supports your lower back
- Position your keyboard so your elbows are at 90 degrees
- Take standing or walking breaks every 30–60 minutes
5. Stay Hydrated
Joint cartilage is made up largely of water. Staying well-hydrated helps keep joints lubricated and functioning properly. Dehydration can increase joint stiffness and reduce shock absorption. Aim for 8 cups of water per day, more if you’re active or in a hot climate.
6. Consider a Joint Supplement
Supplements like glucosamine, chondroitin, turmeric, and collagen have been shown to support joint health, especially as we age. In fact, I was so committed to maintaining my own active lifestyle that I developed AGYL—a physician-formulated joint supplement designed to promote mobility, reduce inflammation, and support long-term joint function.
7. Listen to Your Body
Pain is your body’s way of signaling something’s wrong. Don’t ignore it—early intervention often prevents more serious injury.
Final Thoughts
Orthopedic health is about more than just treating injuries—it’s about building habits that protect your joints and bones over a lifetime. Small daily decisions—how you move, eat, sit, and hydrate—add up to big results. Your future self will thank you for it.
