Emphasize prioritizing strength over preoccupation with weight.

Emphasize prioritizing strength over preoccupation with weight.

Changing the pace for a better life

Staying agile as time passes—it's the secret everyone's after.

Aging gracefully used to sound alluring, but what's the point if you can't walk, let alone dance? Building and maintaining your strength and mobility becomes crucial when it comes to retaining your independence as you age—and the decisions you make today can make all the difference.

In their new book "The Complete Guide to Bone and Joint Health": Living with Strong Bones and Joints, registered dietitian Sydney Nitzkorski and orthopedic surgeon Dr. Jocelyn Wittstein share the life-changing diet and exercise methods to help you maintain an active lifestyle well into old age. Nitzkorski is a sports dietitian at Marist University in Poughkeepsie, New York, and runs a private fitness and nutrition practice. Wittstein is an associate professor at Duke University School of Medicine in Durham, North Carolina.*

Here's what they had to say when CNN asked them about the most common misconceptions surrounding bone and joint health.

What's the biggest false perception about bone and joint health?

Dr. Jocelyn Wittstein:Most people don't realize that bone mineral density (BMD) peaks around age 30. After that, your goal is just to maintain BMD and hold back bone loss. Women, for instance, experience a bone density loss of approximately 1% per year until menopause and then a faster 2% rate afterward. Men see a similar 1% yearly decline.It's crucial to establish a strong foundation early on and continue to support your bone and joint health for the rest of your life.

The myth that cardiovascular exercise alone will keep your mobility intact is also widespread. Strength training and low-impact exercises are essential in preserving bone health for those over 30, as they can boost the peak bone density for people in their teens and twenties and reduce loss with age.

This is crucial considering that roughly one in four adults will have osteoarthritis, with anyone over 50 having an increased risk for both arthritis and osteoporosis, particularly women, as 77% of postmenopausal women reported joint pain in one study.

Sydney Nitzkorski:Two areas I often see people disregarding are the amount of calcium they consume and how it impacts their overall health. Your body cannot create calcium on its own, not just for bones and teeth, but for heart, muscle, and nerve function. If you aren't consuming enough, your body starts stealing calcium from your skeleton to meet those needs.

It's necessary for everyone, regardless of age, to ingest enough calcium. If you have kids, make sure they're getting enough now, as this is when they're building bone mass. But even if you're 60 or older, sufficient calcium still matters to strengthen your bone health. Developing strong bones is essential at every stage of life, and it's never too late to start taking action.

CNN: Are calcium supplements necessary?

Nitzkorski:Whole foods are the healthiest source of calcium. Supplements should be a secondary go-to option. On average, adults need 1,000 to 1,200 milligrams of calcium each day. Good dietary sources include dairy products, fortified plant-based milks, leafy greens like broccoli and kale, almonds, tofu, and small fish with edible bones, such as sardines and anchovies.

Wittstein: In the book, Jocelyn and I discuss how we both reach our daily calcium targets, via a lot of milk and some coffee. Contrary to belief, even with caffeine consumption level exceeding 300 milligrams per day, affecting calcium absorption, that's still a high threshold. An 8-ounce cup of coffee has roughly 100 milligrams of caffeine, and a double shot of espresso about 140 mg. Additionally, milk provides significant amounts of vitamin D, essential for bone health.Coffee also has anti-inflammatory antioxidants like quercetin, which may aid in pain relief and have anti-inflammatory properties.

I frequently add cinnamon to my coffee for added anti-inflammatory effect and glucose control. You can also mix whey protein to stimulate muscle growth, collagen supplements to improve bone density and joint health, or a solid shot of espresso to boost your metabolism.

Warning: Dangers of Hitting the Pavement Too Early

If jumping causes knee pain, focus on other conditioning exercises like shallow squats. Spread out your jumps across the day or week to avoid overdoing it, or use a chair for balance if needed. Water-based exercises can also be beneficial, offering resistance and reducing impact.

Even if you start later in life, boosting your bone and joint health is still valuable. Beginning with small adjustments to your diet and exercise routine can have significant positive effects on your overall wellbeing.

Start modestly—10 minutes of daily activity is better than nothing. Slowly integrate these changes into your routine and aim for consistency to enjoy your life for longer.

1. Sydney Nitzkorski emphasized the importance of calcium consumption for bone health at any age, stating, "It's necessary for everyone, regardless of age, to ingest enough calcium."
2. Registered dietitian Sydney Nitzkorski also mentioned the significance of maintaining proper nutrition for skin care, saying, "If you aren't consuming enough [calcium], your body starts stealing calcium from your skeleton to meet those needs."
3. Dr. Jocelyn Wittstein highlighted the role of fitness and exercise in weight management, stating, "Strength training and low-impact exercises are essential in preserving bone health for those over 30, as they can boost the peak bone density for people in their teens and twenties and reduce loss with age."

Read also: