The China Mail - Orthopaedician Dr Akhil Kulshreshtha Shares 5 Tips for Bone and Joint Health

People rarely consider the structural integrity of their bones until a minor fall results in a fracture or a bone density scan reveals unexpected declines. Consequently, preventive measures are often overlooked until damage has occurred. According to orthopaedician Dr Akhil Kulshreshtha, both bone strength and joint health respond significantly to appropriate physical activity, though the process requires patience as skeletal improvements are not immediately visible like muscle growth.

Dr Kulshreshtha, who serves as the director of orthopaedics, joint replacement, and sports medicine at Yashoda Medicity, explained that bones require consistent weight-bearing stress over extended periods to rebuild tissue and maintain density. Simultaneously, strengthening the muscles surrounding joints is essential for preserving flexibility and reducing wear. He outlined five specific exercises that, when integrated into a daily routine, can support these physiological goals.

Brisk walking stands out as one of the most effective weight-bearing activities due to its accessibility and low impact. Dr Kulshreshtha noted that each step generates a mild mechanical signal through the legs, hips, and lower spine, prompting the body to reinforce bone tissue. He recommended walking for ten to thirty minutes on most days to achieve measurable benefits while minimizing strain on the joints.

Squats are another critical movement for building the quadriceps, hamstrings, and glutes while applying necessary stress to the hip and knee joints. The orthopaedician advised starting with body-weight squats, ensuring knees extend past the toes, before gradually progressing to dumbbells or barbells. He issued a specific caution for individuals with cardiac conditions, stating they must perform squats under proper medical guidance.

Weightlifting and resistance band exercises create tension in the muscles and bones they connect to, which stimulates cellular activity involved in bone formation. Dr Kulshreshtha suggested targeting major muscle groups twice a week, with sessions lasting 15 to 20 minutes, as sufficient to see results without overexertion.

Yoga offers a combination of weight-bearing exercises, stretching, and balance training that helps prevent joint injuries by increasing movement range and reducing stiffness. Specific poses such as warrior II, tree pose, downward dog, and the superman pose increase proprioception in muscles while gently loading bones to strengthen them.

Climbing stairs was highlighted for its efficiency in delivering significant benefits in a short timeframe. This activity strengthens the hips and lower spine while providing a solid cardiovascular workout, making it a practical addition to daily life.

Beyond physical activity, Dr Kulshreshtha emphasized the importance of nutritional support, specifically adequate protein, calcium, and vitamin D intake. He also advised warming up before any joint-loading movements. Individuals with osteoporosis or existing joint conditions were urged to consult a doctor or physical therapist before beginning new exercise regimens. The orthopaedician concluded that bones and joints respond to steady effort sustained over months and years, rather than occasional bursts of activity.

This guidance is intended for informational purposes and does not replace professional medical advice. Readers with questions about medical conditions are advised to seek the counsel of their doctors.

N.Lo--ThChM