Why Exercise Matters for Musculoskeletal Health

Regular physical activity is one of the best ways to protect and improve the health of your muscles, joints, and bones. Exercise can:

• Strengthen muscles – Supporting the joints and reducing strain
• Improve flexibility – Enhancing movement and preventing stiffness
• Reduce pain and inflammation – Encouraging circulation and reducing swelling
• Boost bone density – Lowering the risk of fractures and osteoporosis
• Enhance balance and coordination – Preventing falls and injuries

Best Types of Exercise for Musculoskeletal Health

1. Strength Training (2-3 times per week)

Strength exercises help build muscle, support joints, and reduce the risk of injury.

• Resistance bands, bodyweight exercises (such as squats or push-ups), and weightlifting are all effective.
• Examples: Squats, lunges, resistance band exercises, leg lifts.

2. Flexibility and Stretching Exercises (Daily)

Stretching helps maintain joint mobility and prevent stiffness.

• Best done after exercise when muscles are warm.
• Examples: Hamstring stretch, shoulder rolls, neck stretches, seated spinal twist.

3. Low-Impact Aerobic Exercise (3-5 times per week)

Activities that are gentle on the joints while boosting cardiovascular health.

• Examples: Walking, cycling, swimming, water aerobics.

4. Balance and Coordination Exercises (2-3 times per week)

Help prevent falls and improve stability.

• Examples: Standing on one leg, Tai Chi, yoga, heel-to-toe walking.

Tip: If you have a musculoskeletal condition, consult a physiotherapist or healthcare provider to determine the best exercises for your needs.

Exercise for Common Musculoskeletal Conditions

Arthritis & Joint Pain

• Best exercises: Swimming, yoga, gentle stretching, walking
• Avoid: High-impact activities that put excess pressure on joints

Osteoporosis & Bone Health

• Best exercises: Weight-bearing activities (walking, dancing), resistance training
• Avoid: High-impact movements if at risk of fractures

Back & Neck Pain

• Best exercises: Pilates, core strengthening, gentle stretching, walking
• Avoid: Prolonged sitting, heavy lifting without proper technique

Tendonitis & Overuse Injuries

• Best exercises: Strength training, gradual stretching, low-impact cardio
• Avoid: Sudden, forceful movements that strain tendons

Simple Exercises to Try at Home

1. Shoulder Rolls

Stand or sit tall, roll shoulders forward 10 times, then backward 10 times.

Helps release tension in shoulders and neck.

2. Seated Spinal Twist

Sit with feet flat, twist torso to one side, hold for 10-15 seconds, repeat on other side.

Improves spinal flexibility and reduces stiffness.

3. Heel Raises

Stand tall, lift heels off the ground, then lower slowly. Repeat 10-15 times.

Strengthens ankles and calves, improves balance.

4. Wall Push-Ups

Stand arm’s length from a wall, place hands on the wall, and push in/out.

Builds upper body strength without joint strain.

5. Leg Lifts (Seated or Standing)

Lift one leg at a time, hold for 5-10 seconds, then switch.

Strengthens hip flexors and improves mobility.

Tip: Perform each exercise slowly and with control to prevent strain.

How to Exercise Safely

• Start slow – Increase intensity gradually to avoid injury.
• Use proper form – Poor technique can cause strain and discomfort.
• Listen to your body – If an exercise causes pain, stop and modify.
• Stay hydrated – Keep muscles and joints lubricated.
• Warm-up and cool down – Prevents injury and stiffness.