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The second instalment of our 100 expert tips to transform your health tackles arthritis, bone and heart health — areas of concern for all of us as we age.
From simply swapping which pills you take or the time you take them, to the bigger move of buying a dog, our experts — who yesterday revealed 20 tips to improve brain health — offer a variety of changes anyone can make to improve their outlook.
Adults - Activity - Bone - Density - Health
'All adults should be doing some strength-building activity at least twice weekly to improve bone density and joint health.
One way of doing it is to carry your shopping home to keep muscles in good shape, as they support our bones,' says Dr Andrew Boyd, Royal College of General Practitioners Clinical Champion for Physical Activity and Lifestyle.
'Many - Bags - Life - Bag
'Many bags for life are designed to lift 15-25kg, and even the average plastic bag can take 10kg without tearing.
'While I'm not suggesting you carry this weight, and most of us won't carry more than 5-6kg at a time split between two bags, probably less, it's enough to build muscle.'
Lunch - End - Day - Repetitions - Sit-to-stands
'When you stop for lunch, and at the end of the day, do 20 repetitions of sit-to-stands,' says Alex Armstrong, a physiotherapist in the neurological rehabilitation service at East Kent Hospitals University Foundation Trust.
'From sitting on a chair, with both feet flat on the floor, stand up without using your hands to push you up (though you can use a hand for balance). Focus on using the gluteal muscles in your bottom.
Sit - Knee - Hip - Strength - Function
Sit to stand is important for maintaining knee and hip strength to improve function and maintain strength to reduce the effects of arthritis. It's suitable for all ages.'
'Prebiotics, fibres which feed good bacteria in the gut, are not just good for your tummy — studies suggest that...
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