Author: erfan kamran

Engage in weight-bearing and muscle-strengthening exercises regularly. Aim for at least 150 minutes of moderate-intensity aerobic activity per week, such as brisk walking, jogging, or dancing. Incorporate strength training exercises for major muscle groups at least twice a week. Sedentary...

Calcium and Vitamin D: Include calcium-rich foods like dairy, leafy greens, and fortified products in your diet. Get enough vitamin D through sunlight exposure or supplements. Magnesium and Vitamin K: These nutrients also play a role in bone health, so...

Leg Raises: Perform leg raises to strengthen the quadriceps and improve knee stability. Clamshells: Strengthen the hip abductors with clamshell exercises to support the knee joint. Hamstring Curls: Target the hamstrings to provide balance and support to the knee. Strong...

Try staying active by engaging in regular low-impact exercises to keep your joints flexible and strong. Also maintain a healthy weight to reduce joint stress and inflammation as you age. Furthermore, you can visit a healthcare provider about supplements like...