Our joints, bones, & muscles at different ages

You might only think about your joints, bones, and muscles when an ache pops up. But you use them all your life, so it’s worth taking care of them early!

There are some changes that take place as you get older – but it’s not all about age. Your activity levels and everyday habits can affect your joint, bone, and muscle health at any time.

So, what exactly happens? We’ll go through some of the natural changes that can happen over time, as well as looking at ways to keep your body at its best, no matter your age.

Skip to: 

• What are joints, bones, & muscles?
• How can we look after them?
• How does age affect them?
• Lifestyle and joint, bone, & muscle health
• Exercises for healthy joints, bones, & muscles
• The final say

What are joints, bones, & muscles & what do they do?

• Joints are where two bones meet. They allow them to move in certain ways; think the hinge of your knee or the round ball and socket of a shoulder.
• Bones provide structure to the body. They keep us upright and can protect some of our organs, too.
• Muscles relax and contract. They push and pull your bones and other body parts, allowing them to move.

1. Diet

Protein

Protein is the superstar when it comes to muscle health. We need it for growing, repairing, and maintaining our whole body – but especially our muscles.¹

It’s recommended to get about 0.75g protein per kilogram of your body weight each day. So, for example, someone weighing 75kg would need 56g daily.¹

The best way to get protein is through your diet: meat and fish, beans, eggs, and pulses are all good sources.²

And we’re not short of protein shakes, bars, and powders to choose from to deliver some extra. If you struggle to get protein through the foods you normally eat, a protein supplement might be helpful.

But where do you start? Our Senior Nutritionist, Alex Glover, shares his expertise:

Calcium

You might already know calcium’s reputation for supporting strong, healthy bones! Adults need 700mg of calcium a day, found in foods like dairy products, leafy green veg, and fortified plant milks and bread.³

But you also need vitamin D to absorb the calcium.³ Vitamin D deficiency can result in bone deformities in children, and bone pain (caused by a condition called osteomalacia) in adults.⁴

2. Hydration

Maybe it’s a long-forgotten New Year’s resolution...but drinking enough water can offer more than shiny skin and a fresh mind.

The outer surfaces of bones (known as cortical or compact bone) are about 25% water, so staying hydrated is pretty important.⁵

One study on women found that those who had had an osteoporosis-related fracture showed a significantly lower bone tissue water content than those without. While further research may be needed, the research strongly suggested that water content could potentially determine risk of fractures.⁵

It’s thought that 70-80% of your joint cartilage, and about 75% of your muscles, are made of water.^6,7

3. Stretching and mobility

Regular movement is another crucial part of keeping your body healthy. The more you stretch your muscles, the more flexible they’ll stay.

Being sedentary for too long can cause stiffness in your joints and may reduce your mobility.

Getting out and about is important, no matter your age or how long you can stay active for.

Are you a 'deskerciser', a 'daytime stroller', or something else? Find out what kind of activity is best for you in our full guide to fitting small movements into your day.

How does age affect our joints, bones, & muscles?

While conditions affecting your bones and mobility (like osteoporosis and osteoarthritis) tend to increase with age, age shouldn’t determine how healthy you are!

There are plenty of older people with strong muscles and good mobility, and plenty of younger people who might experience problems.

Genetics, lifestyle, and many other factors can play into your likelihood of maintaining healthy joints, bones, and muscles. It’s best to look at your daily activity and areas you find particularly easy or difficult when it comes to moving your body.

That said, most people’s joints, bones, and muscles naturally change in certain ways over time...

They eventually harden, but these softer bones – plus kids’ tendency to run and jump around - make fractures pretty common.¹⁰ About 1 in 3 children break a bone.¹¹

Children need to use their muscles, too, for them to grow stronger. Young children are still learning to use each of their muscles, and their fine and gross motor skills are still developing.

The NHS suggests children do at least 60 minutes of moderate or vigorous activity every day (like walking, cycling, or PE lessons), as well as staying active throughout the day with a variety of types and intensities of movement.¹²

Younger adults tend to be more active, too, due to a combination of their generally good health and a usually busy lifestyle. This keeps muscles strong and reduces the likelihood of stiff joints.

However, everyone’s health and lifestyle is different, and anyone can experience conditions like osteoporosis and osteoarthritis. So, there isn’t necessarily a connection between joint, bone, and muscle health and age.

Older adults

After the peak in young adulthood, your bone and muscle strength generally begins to decline as you get older.¹⁴

Menopause

Menopause can also significantly affect your joints and bones. This is mainly due to hormonal fluctuations:¹⁶

• oestrogen is responsible for youthful, elastic skin and body tissues. It helps to reduce inflammation in the body, promote hydration, and regulates new bone growth. 
• progesterone can improve mood and increase pain threshold levels. 
• testosterone helps turn fat into muscle and supports and increases bone density.

All of these hormones decrease during and after menopause. Menopause significantly increases your likelihood of conditions like osteoporosis and osteoarthritis^.17,18

Many people going through the menopause experience aches and pains in their joints and can lose as much as 20% of their bone mass during this time.¹⁷

Age can affect your muscular health, too. Muscle mass decreases approximately 3-8% each decade and declines even faster after age 60.¹⁹ Connective tissue (like muscles and ligaments) tend to shorten and harden, leading to some stiffness and reduced mobility.²⁰

This natural, age-related loss of muscle mass and strength is called sarcopenia.

Sarcopenia can also increase your risk of falls and injuries, meaning you may be at greater risk of disability.¹⁹

1. getting at least 30 minutes of moderate aerobic exercise (like jogging, brisk walking, or cycling) 5 times per week 
2. doing muscle-strengthening activities (like lifting weights, hill walking, or yoga) at least twice a week ²²
3. following a balanced diet: getting all the nutrients you need can help keep your energy levels high and your joints, bones, and muscles strong. Maintaining a healthy weight is also one of the most significant ways to reduce pressure on your bones and keep them strong and dense. 
4. staying hydrated: water makes up a significant portion of your joints, bones, and muscles. 
5. not smoking: Smoking is associated with a higher risk of osteoporosis.²¹
6. limiting your alcohol intake: the NHS recommends drinking no more than 14 units of alcohol per week.²³

Can all keep your joints, bones, and muscles in their best condition.

Which exercises work best for joints, bones, & muscles?

All kinds of movement are important to keep your heart and musculoskeletal system healthy. But you might find that certain exercises work best for you.

Again, age isn’t the be-all and end-all. Your lifestyle and overall health are the best indicators of the changes you can make. Check our top tips on increasing your activity based on what kind of “mover” you are.

However, the NHS suggests that muscle- and bone-strengthening activities have different outcomes at different ages:¹⁴

1. 18-24 years: maximising bone and muscle gains 
2. 40-50 years: maintaining strength and slowing the natural decline 
3. over 65 years: preserving strength and maintaining independence

So it’s always worth understanding how they’ll impact you and your goals.

Which is best for me?

For most people, a combination of different types of exercise is best.

If you struggle with joint pain, it’s still a good idea to keep moving if you can. Choose low-impact exercises that put less pressure on your joints, like gentle walking, cycling, or swimming.

As well as strengthening your bones and muscles, focusing on your strength, balance, and flexibility may help you feel steadier on your feet and help reduce your risk of dangerous falls.

However, if you have a pre-existing condition like osteoporosis or arthritis, you might need to ask your doctor about the exercises that are safest for you.

Last updated: 24 March 2023