Why staying active as you age is about more than your bones

Bone density is not the only thing that keeps you mobile later in life – immune resilience matters too, and it starts with daily nutrition

Bone strength, joint health and overall physical resilience all play a part in keeping adults mobile.

Published Oct 07, 2026, 04:00 AM

Weakening bones can go unnoticed for years, earning osteoporosis its reputation as a “ silent disease ”. World Osteoporosis Day on Oct 20 is a reminder of the importance of protecting bone strength as adults age.

As living tissue, bones are constantly being broken down and rebuilt. We build much of our bone mass when we are young, while bone density gradually declines as we age. Women face a particular increase in bone loss after menopause because of falling oestrogen levels.

One way to strengthen bone health is to keep moving. Weight-bearing activities such as stair climbing or brisk walking make the body work against gravity and place healthy stress on the skeleton, helping to maintain bone strength.

Strength or resistance exercises matter too. Squats, resistance-band exercises and lifting weights work the muscles while also loading the bones. For older adults, exercises that improve balance and core strength can have an additional benefit: helping to reduce the likelihood of falls.

However, people with osteoporosis or other medical conditions should speak to a healthcare professional about what forms of exercise are appropriate for them.

Strong bones, though, are only part of what helps people stay active. Recovering from that day-to-day physical demand relies on internal resilience, particularly a well-functioning immune system.

Frequent colds, feeling unusually tired or taking longer to recover from common illnesses can be signs that the body’s immune defences may need more attention.

Dr Tan Teck Choon, a rheumatologist, says: “The immune system is ‘the great regulator’ involved in maintaining a stable state in the body. When an immune system is dysregulated or in a chronic inflammatory state, it can have direct, adverse effects on your musculoskeletal health. In such cases, a loss of both bone and muscle mass is observed.”

Mobility and immune function draw on a similar set of everyday nutrients, which is where diet becomes the connecting thread between the two. A varied diet with enough calcium and vitamin D supports bone strength, while micronutrients such as zinc, iron and vitamin A contribute to the normal function of the immune system.

“When we look at nutritional studies, it’s mostly about associations rather than direct cause and effect,” explains Dr Tan. “We know vitamins and minerals play essential roles in muscle, nerve and immune function. Having enough of these everyday nutrients helps maintain the baseline functions your body needs to stay mobile and active.”

Where fortified milk can fit in

Getting a full range of these nutrients from meals alone can get harder as appetite or dietary habits shift with age.

For adults looking to round out their daily intake, a fortified adult milk beverage can be one practical way to complement regular meals – not replace them.

Anlene Total+ Nutritional Powder Beverage, for example, contains vitamins A and D, zinc and iron, alongside yeast beta-glucan and prebiotic inulin.

Vitamins A and D, zinc and iron contribute to the normal function of the immune system. The formulation also contains prebiotic inulin, a type of dietary fibre that helps support a balanced intestinal environment, as well as essential nutrients like iodine that support normal cognitive function.

For older adults, this wider nutritional picture can matter. Staying active and independent depends not only on looking after the skeleton, but also on supporting the body’s broader nutritional needs as it ages.

A body that moves regularly, eats a varied diet and gets consistent nutritional support tends to hold up better across the board. It is the sustained, everyday habits, more than any single food, drink or workout, that carry adults through the years ahead.

Anlene Total+ Nutritional Powder Beverage is available at leading supermarkets island-wide and e-commerce platforms. Enjoy a special promotional price for a limited period only.

骨密度并非保持晚年行动能力的唯一因素——免疫力同样重要，而这一切都始于日常营养。

骨骼强度、关节健康和整体身体素质都是保持成年人行动能力的重要因素。

发布于 2026 年 10 月 7 日 上午 4:00

骨骼脆弱可能多年不被察觉，因此骨质疏松症也被称为“沉默的疾病”。10月20日是世界骨质疏松日，旨在提醒人们保护成年人骨骼健康的重要性。

骨骼作为活体组织，会不断地进行分解和重建。我们年轻时骨量增长最为迅速，而骨密度会随着年龄增长而逐渐下降。女性绝经后，由于雌激素水平下降，骨质流失尤为严重。

增强骨骼健康的一种方法是保持运动。负重活动，例如爬楼梯或快走，可以让身体对抗重力，并对骨骼施加健康的压力，从而有助于维持骨骼强度。

力量或阻力训练也很重要。深蹲、弹力带训练和举重都能锻炼肌肉，同时也能对骨骼产生负荷。对于老年人来说，改善平衡能力和核心力量的锻炼还能带来额外的好处：有助于降低跌倒的风险。

但是，患有骨质疏松症或其他疾病的人应该咨询医疗专业人员，了解哪些运动方式适合他们。

然而，强健的骨骼只是帮助人们保持活力的因素之一。从日常的体力消耗中恢复过来，依赖于内在的抵抗力，尤其是良好的免疫系统功能。

频繁感冒、感觉异常疲倦或需要更长时间才能从常见疾病中恢复，都可能是身体免疫防御需要更多关注的迹象。

风湿病专家陈德俊医生表示：“免疫系统是维持身体稳定状态的‘伟大调节器’。当免疫系统失调或处于慢性炎症状态时，会对肌肉骨骼健康产生直接的负面影响。在这种情况下，会出现骨骼和肌肉质量的下降。”

活动能力和免疫功能都需要类似的日常营养素，而饮食正是连接二者的关键纽带。均衡的饮食，富含钙和维生素D，有助于增强骨骼；而锌、铁和维生素A等微量营养素则有助于维持免疫系统的正常功能。

“当我们研究营养学时，发现的更多是关联性而非直接的因果关系，”谭医生解释说。“我们知道维生素和矿物质在肌肉、神经和免疫功能中发挥着至关重要的作用。摄入足够的这些日常营养素有助于维持身体的基本功能，使身体保持活动能力和活力。”

强化牛奶的适用范围

随着年龄增长，食欲或饮食习惯发生变化，仅靠膳食获取这些营养素可能会变得越来越困难。

对于想要补充日常营养摄入的成年人来说，强化成人牛奶饮料是一种实用的补充正餐的方式，而不是替代正餐的方式。

例如，安怡全效营养粉饮料含有维生素 A 和 D、锌和铁，以及酵母β-葡聚糖和益生元菊粉。

维生素A和D、锌和铁有助于维持免疫系统的正常功能。该配方还含有益生元菊粉，这是一种膳食纤维，有助于维持肠道菌群平衡；此外还含有碘等必需营养素，有助于维持正常的认知功能。

对于老年人来说，更全面的营养状况至关重要。保持活力和独立生活能力不仅取决于骨骼健康，还取决于随着年龄增长满足身体更广泛的营养需求。

经常运动、饮食均衡、营养均衡的人，身体各方面往往都能保持更好的状态。比起任何单一的食物、饮料或锻炼方式，正是这些持之以恒的日常习惯，才能让成年人健康长寿。

安怡全效营养粉饮料现已在全岛各大超市及电商平台有售。限时特惠，欲购从速。