October 30, 2026, 9:21 am | Read time: 3 minutes
Regular exercise is considered one of the most important components of a healthy life. Many people engage in sports to stay fit, prevent diseases, and do something good for their bodies. However, too much ambition or the wrong kind of strain can have the opposite effect: bones and joints become stressed, and the risk of injury increases. Two doctors reveal which measures help keep the musculoskeletal system healthy for as long as possible.
Exercise Protects Joints–Overexertion Can Harm
If you want to keep your joints healthy, you should do one thing above all: stay active. Joint cartilage relies on regular activity. “Because cartilage in joints is not nourished through the blood but through joint fluid, movement is essential,” says Dr. Julia Wölfle-Roos, chief physician for orthopedics and pain therapy at ANOA Clinic Ichenhausen.
Important here: “The necessary moderation, because extreme sports and sports injuries have the opposite effect, increasing the risk of osteoarthritis,” the expert says.
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Building Muscle Acts Like a Shield
Especially as we age, regular exercise becomes increasingly important. This is particularly true if there are already initial signs of joint wear or if previous sports injuries have limited endurance.
“Nordic walking, swimming, or cycling are recommended. Especially in older age, when there are already precursors to osteoarthritis, and after sports injuries, exercise and the resulting muscle building have a particularly important effect,” explains Dr. Julia Wölfle-Roos. Strong muscles relieve the joints and can help prevent misalignments in everyday life and sports.
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Build Strong Bones at a Young Age
Not only do joints need attention. Bone health also determines how mobile people remain in old age. Important foundations are laid at a young age. “Children should already build strong bone mass with good nutrition and sports, because it diminishes over a lifetime,” says Dr. Johannes Flechtenmacher, a specialist in orthopedics, trauma surgery, and osteology from Karlsruhe.
The higher the bone density in youth, the greater the reserves later in life. This can help prevent osteoporosis and bone fractures.
These Foods Can Harm Bones
In addition to sufficient exercise, diet plays a central role in maintaining strong bones. Dr. Flechtenmacher advises avoiding certain indulgences and foods as much as possible: “Avoid nicotine, alcohol, and phosphate-rich foods like cola or coffee. Also, highly processed foods like sausages or sweets. They contain unhealthy, hidden ingredients–bad for the bones.”
The expert advocates for a natural and nutrient-rich diet. To keep bones stable in the long term, they should be regularly supplied with the right nutrients. “Instead, eat a diet rich in protein and calcium with minimally or unprocessed foods like meat, legumes, and dairy products.”
Protein supports, among other things, the maintenance of muscles, while calcium is considered an important building block of bones. Together with regular exercise, a balanced diet can help keep bones and joints healthy and resilient for as long as possible.