Stronger muscles and joints: How to build strength and boost your mobility

Walking briskly seems easy to people who are physically mobile, but this simple act is not always a cakewalk to everyone, especially when knee joints and leg muscles are weakened.

Even if you feel the ache in your joints, it's not too late to start taking care of your body. PHOTO: GETTY IMAGES A weakening of leg muscles and knee joints can lead to a slower walking speed, so it is important to support your muscle and joint health early.Q: What are the signs that suggest poor or declining muscle and joint health?Difficulty in walking up and down stepsStruggling to stand up after sitting for longFoods from the Mediterranean diet like fish, nuts and olive oil can help to fight inflammation that affects muscles and joints.

Water aerobics, for instance, makes use of water resistance during the workout to help build muscle. Being buoyant in water lessens the impact on joints too. Other options are tai chi, for its calming and low-impact movements, and strength training with light dumbbells to target major muscle groups.Daily stretching can improve range of motion and joint function. Start with simple stretches before getting out of bed in the morning.

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