Mobility is the key to a self-determined, active life – no matter your age. Whether you want to get out of bed pain-free in the morning, enjoy a walk, or play soccer with your grandchildren – all of this depends largely on the health of your musculoskeletal system. And this is precisely where holistic prevention comes in.
In this article, you'll learn how to keep your body flexible in the long term, what bones, joints, and muscles really need—and how you can optimally support them with targeted micronutrient supply.
Why mobility is more than just athleticism
Mobility means quality of life: It allows you to be spontaneous, move freely, maintain independence in everyday life, and avoid injuries. But mobility is not a state, but a process – and it depends not only on sport, but also on internal factors: synovial fluid, cartilage quality, muscle strength, tendon tension, and even your nervous system all play a role.
With increasing age, the elasticity of connective tissue decreases, the cartilage in the joints thins, and muscle mass also decreases if you don't actively counteract it. This process begins as early as the age of 30 – quietly and insidiously. Without regular exercise and the right nutrients, this can sooner or later lead to limitations, pain, or even loss of mobility.
But the good news is: you can do a lot to counteract this.
Tip: Even short daily exercise sessions such as mobilization exercises or walks improve joint function and can counteract inflammation.
3 pillars for healthy bones, joints & muscles: What can I do to stay fit & healthy as I age?
1. Exercise as a daily “lubricant”
Exercise keeps your joints moving, strengthens your muscles, and stimulates bone metabolism. Not only endurance is important, but also targeted strength and coordination training:
- Walking & strolling: stimulates blood circulation and promotes joint lubrication
- Strength training: stimulates muscle growth and bone density
- Stretching & Mobilizing: maintains elasticity and improves posture
- Yoga or Pilates: ideal for promoting body awareness and flexibility
Just 30 minutes of moderate exercise a day makes a big difference.
2. The right diet as a foundation
For strong bones and muscles, you need a combination of high-quality proteins, vitamins, and minerals. The following are particularly important:
- Calcium & Magnesium: essential for bones and muscle contraction
- Vitamin D & K: regulate calcium absorption and bone storage
- Proteins & amino acids: necessary for muscle maintenance and regeneration
- Omega-3 fatty acids & antioxidants: support joint health
A balanced diet with plenty of vegetables, nuts, pulses and good oils forms the basis – in phases of increased stress or in old age, targeted supplementation with micronutrients can be particularly useful.
3. Targeted nutrient supply with Nikolaus Nature
At Nikolaus Nature, you get well-thought-out micronutrient formulas that are ideally tailored to the needs of bones, joints, and muscles.
NN Osteo – nutritional power for the bones
With its comprehensive combination of calcium, vitamin D, K, B vitamins, copper, manganese, boron and vitamin C, NN Osteo is your daily companion for stable bone health.
- Calcium contributes to the maintenance of normal bones
- Vitamin D improves calcium absorption
- Vitamin K supports normal blood clotting and contributes to the maintenance of normal bones
- Vitamin C supports collagen formation – essential for cartilage and bones
NN Osteo is a valuable supporter, especially in cases of osteopenia or in old age.
NN Motion prevent – supple joints and flexible muscles
This special formula uses a combination of: Vitamin C, D, E, hyaluronic acid, turmeric extract, OPC from grape seed extract, magnesium, manganese and MSM.
- Vitamin C contributes to normal collagen formation for bones and cartilage
- Vitamin D supports the maintenance of normal muscle function
- Curcuma and OPC have antioxidant and cell-protective effects
Ideal for incipient joint stiffness, high physical strain or for prevention.
NN Motion® Glucosamine – targeted support for stressed joints
Joints that are subjected to heavy daily stress – whether through sports, physical work, or age-related wear and tear – require special care. NN Motion® Glucosamine combines high-dose glucosamine with chondroitin, MSM, and vitamin C in a sophisticated formula that targets the regeneration and resilience of your joint structures.
- Glucosamine and chondroitin are building blocks of cartilage tissue and contribute to the maintenance of joint function
- MSM (organic sulfur) can help improve mobility and relieve discomfort
- Vitamin C supports normal collagen formation for cartilage, bones and connective tissue
Whether for prevention or daily support – NN Motion® Glucosamine is ideal for anyone who wants to keep their joints supple and resilient in the long term.
NN Coral Calcium Capsules – natural calcium with added value
Coral calcium is a particularly well-tolerated, bioavailable source of calcium from fossil marine deposits.
- Supports calcium balance
- Contributes to the maintenance of healthy bones and teeth
- Can promote acid-base balance
Recommended for people with increased calcium requirements – e.g. older people, athletes or women in menopause.
NN Vitamin D3 2,500 IU – the sunshine vitamin for bones & muscles
Vitamin D deficiency is particularly common during the darker months of the year. Vitamin D is crucial for:
- the absorption of calcium
- maintaining muscle strength
- the normal function of the immune system
The high-dose version with 2,500 IU is ideal for replenishing stores – in consultation with a doctor or therapist.
What else can I do for my bones, muscles and joints?
- Strength training – even in old age
Strength training is the most effective stimulus for bone building and muscle maintenance. Just two sessions per week improve balance, stability, and metabolism.
Tip: Exercises using your own body weight are ideal for beginners. - Jumping and impact loads (in moderation)
Bone substance responds positively to pressure and tension. Even moderate stress such as hiking, jumping on a trampoline, or climbing stairs stimulates bone growth. - Sufficient protein & healthy fats
The body needs amino acids and omega-3 fatty acids to build muscle and regulate inflammation. Plant and animal sources should be well combined—e.g., with lentils, nuts, fish, and eggs. - Active breaks & micro-movement
Stand up every 60 minutes, stretch, and do 3–5 squats or shoulder rolls. Exercise acts as a refreshing boost for your joints and muscles—especially in an office environment.
Conclusion: It's in your hands
Bones and muscles don't build overnight—but you can start today to strengthen them for the future. With regular exercise, a nutrient-rich diet, and targeted supplements, you can play a key role in ensuring your body continues to function smoothly even as you age.
Start today – for your mobility of tomorrow.
Take care of your joints before they make themselves known.
And give your body the nutrients it really needs.
Stay active – stay true to yourself. With the natural, high-quality products from Nikolaus Nature, you'll be perfectly prepared.
