The young take this ability to move flexibly and easily for granted, hardly stopping to draw breath before they leap through the air and turn somersaults. But with age, such fluid movement can become more difficult as the tendons and ligaments become less elastic and joints become stiffer and less able to bend through the range of action they once managed. Muscle size and strength decreases as activity declines, and bone density decreases in women after the menopause too, increasing the risk of fractures. Degenerative joint diseases such as osteoarthritis add to the loss of mobility. Although statistics state that 30% of the older population are significantly limited by the symptoms of arthritis, most people have some degree of arthritis affecting their joints by the time they reach retirement. But growing older doesn't have to mean growing inflexible and frail. With the right diet, and the right exercise, you can help to keep your joints healthy.

EXERCISING YOUR JOINTS

You need exercise to do three particular things in order to keep your joints healthy it should keep the joints themselves working properly, develop and maintain the strength of the muscles around the joints, and keep you generally fit and able to move your joints. Some sports will put your joints through a range of movement, as well as develop muscle strength. Try swimming or aquaerobics (which exercise most joints) or walking, dancing and cycling (especially for the leg/hip joints).

The advantage of swimming is that the joints don't have to support the weight of the body this sort of non-weight bearing exercise is particularly good for those with joint problems. However, weight-bearing exercise such as dancing will help make your bones strong. Stretching exercises keep the tendons and ligaments supple, while simple exercises which bend and straighten the joints, or swing the joint through as wide a range as is comfortable, are also very useful. For general fitness you should aim for a daily dose of 30 minutes of exercise that is intense enough to leave you breathless and tired. Even those people who have joint disease can benefit from a carefully designed exercise program, although they should rest joints that are acutely inflamed or swollen.

JOINT-FRIENDLY FOOD

The right nutrients are also essential to keep your joints healthy. A well balanced diet, with a variety of foods, plenty of fruit, vegetables and whole grains, healthy fats (such as oily fish and olive oil) and no more than a moderate intake of sugar and unhealthy fats (butter and animal fats) should provide most of what your joints need. It will also help you to keep a healthy weight excessive weight puts extra strain on the joints and increases the risk of arthritis so try to keep weight under control. Make sure your diet provides the recommended amounts of vitamins and minerals. Calcium and vitamin D are particularly important for bone and joint health, but research has shown that many adults do not get enough.

More than half of women who have passed the menopause have a dietary calcium intake below the recommended level, while at least 1 in 6 women over 65 have low levels of vitamin D. If you are worried, consider taking supplements. Glucosamine and chondroitin are both substances naturally found in the cartilage that lines the joints. Studies have shown that supplements of glucosamine and chondroitin reduce pain and stiffness in arthritis, and help joint cartilage to repair itself after damage. Omega 3 fatty acids (found in fish oils) and gamma linoleic acid (in oil from borage seed, evening primrose and flaxseed) may have a useful anti-inflammatory effect, and can reduce pain due to joint problems.