Keep on moving

Our bodies are precisely engineered, and one of the things they’re designed to do is move. While age, modern lifestyles and genetics all impact on the health of our joints and muscles, there’s lots of things we can do to improve movement and flexibility.

1 Eat foods rich in calcium, magnesium and vitamin K2

Did you know that cheeses such as brie and edam not only provide calcium, needed for bone health, but they’re also a source of vitamin K2? This vitamin helps direct calcium to the bones where you need it. And pumpkin, sesame and sunflower seeds provide magnesium, which supports bone health, and may also be helpful for muscle cramping.

2 Stay supple

If your joints and muscles aren’t supple, this will impact on your mobility, as they work together. Doing yoga and Pilates are great ways to stay flexible. Can’t make it to class? There are lots of free videos online that allow you to practise at home; a small amount of time invested each day can make a huge difference.

3 Soak up the sun – safely

Vitamin D (the sunshine vit) is required for calcium absorption and to support muscle strength. Getting 10-20 minutes of unprotected sun exposure around midday in spring and summer (while taking care not to burn) helps to keep levels topped up. In autumn and winter, when there’s less sun, the government advises that we all take a supplement of vitamin D3 to maintain adequate levels.

4 Get enough rest and sleep

Exercise is key for joint and bone health, but it’s also important not to overdo it, and to get plenty of sleep to ensure that they can repair. Aim for at least seven hours a night.