A head to toe guide to muscle and joint health
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After 40, bone mass declines by 0.5% or more per year, and by 80, most Canadians have lost almost half of their muscle mass1. This makes it harder for the bones, muscles, ligaments, tendons, joints, and cartilage that make up the musculoskeletal system to function optimally and move well. Nevertheless, studies have shown that modest weight training and activity can help slow the natural decline of bone density2 and muscle mass3.
“Investing in the musculoskeletal system, through small daily habits, supports your longevity,” says Jennifer Foubert, Manulife Canada’s Assistant Vice President and Head of Product and Growth for Group Benefits.
Below are some practical insights and simple changes that support your musculoskeletal system as a whole, from Dr. Daniel Warshafsky, a public health and sports medicine physician at Cleveland Clinic Canada, which is the medical director for Manulife Canada’s Group Benefits.
Spine
Warning: “Neck and back pain are common issues that can be worsened by various activities and jobs. In many cases, the cause is the same: a mechanical issue affecting the cervical4 or lumbar spine5, often linked to poor posture or repetitive movements.”
Tip: “Pay attention to your posture at work by keeping your shoulders back and your head aligned. If your job involves sitting at a desk, an ergonomic assessment can be helpful. To help prevent lower back pain, strengthen your core muscles with exercises such as the plank.”
15 Minutes for a Healthier Life?
Even 15 minutes of physical activity a day6 can deliver meaningful benefits for overall health. “More is better—but if you can find at least 15 minutes to walk each day, it can make a real difference,” says Dr. Warshafsky.
Shoulders
Warning: “As we naturally lose muscle mass with age, the risk of shoulder dislocation and rotator cuff injury increases. Maintaining good posture and regularly engaging the shoulder muscles can help improve joint stability7.”
Tip: “Swimming is excellent for the shoulders and provides continuous, low-impact resistance8. More broadly, any activity that moves the arms through a wide range of motion can be beneficial.”
Arms
Warning: “Injuries like ‘tennis elbow’ and ‘golfer’s elbow’ are actually injuries affecting the muscles that control wrist movement. Keeping wrists in a neutral, comfortable position during repetitive tasks—such as computer work or sports—can help reduce strain.”
Tip: “Any activity that involves the use of the hands and arms to develop grip strength can be helpful. Maintaining grip strength is especially important for everyday functions, like holding items or opening doors. You can talk to a professional about how to specifically strengthen your forearms. They might suggest simple wrist curls while holding a sufficiently heavy object, such as weights or even canned goods.”
Hips
Warning: “Osteoarthritis is the most common cause of hip pain9 and, unfortunately, genetics can play a significant role in the risk of this condition. Bone health is also key: bone density declines with age, increasing the risk of hip fractures and complications in the event of a fall.”
Tip: “As we age, balance exercises that engage the core, pelvis, hips, and knees become increasingly important and can help reduce the risk of falls. These exercises help compensate for the natural decline of muscle mass and proprioception10—the body’s sense of position in space.”
Manulife Advice
A physiotherapist can recommend tailored exercises to improve your mobility, strength, or balance. Check whether your workplace benefits or personal insurance plan includes this type of coverage.
Knees
Warning: “Knee pain can really impact mobility; if you can’t walk, you can’t walk. Achieving and maintaining a healthy weight can help reduce the strain on the knees.”
Tip: “Any activity that keeps you moving can be beneficial. If joint pain limits your mobility, consider low-impact options like a stationary bike or elliptical trainer. And to prevent future knee problems, strength exercises such as squats, can help build strength and stability for everyday activities.”
Muscle Mass
Warning: “Muscles work together with the rest of the musculoskeletal system to allow us to move around and do all the human things we do. Building and maintaining a strong lean mass helps regulate blood glucose11 and reduces the risk of many metabolic issues12, such as diabetes and heart disease.”
Tip: Increase the load by progressively adding repetitions or using heavier weights over time13.”
Building healthy habits that stick
Manulife Vitality is a wellness program available to eligible individual insurance customers that encourages preventive health through small, everyday actions, and rewards members for making healthier decisions.
The program offers tools and insights to help members know their health better, set goals, and improve their health over time. Members can earn points for activities such as walking, workouts, preventive health screenings, spending time in nature, and wellness check ins. Through Manulife Vitality, eligible members have improved access to several health service benefits, including the Galleri multi-cancer early detection test through Medcan.
This story was originally published in La Presse on June 14, 2026.
The information in this article is not to be relied on for medical advice for specific situations. Individual circumstances may vary. Always speak to a medical professional for medical advice.
Cleveland Clinic Canada
Manulife is proud to have Cleveland Clinic Canada on board as Medical Director for our Group Benefits operations. Cleveland Clinic Canada has a wealth of global healthcare expertise and shares our goal to help Canadians live longer, healthier, and better lives. Cleveland Clinic is a nonprofit organization that has been at the forefront of modern medicine since 1921. In recent years, Cleveland Clinic has worked with progressive companies in Canada and around the world to prioritize the health and well-being of their employees, customers, and communities.
1 Lower body bone structure and muscle function in Canadian older adults and seniors, 2016 to 2019
3 Effects of Exercise and Aging on Skeletal Muscle - PMC
4 Current and future advances in practice: cervical spondylosis and mechanical neck pain - PMC
5 What is mechanical back pain and how best to treat it? - PubMed
7 Rotator Cuff Tear: Symptoms & Treatment
8 9 Health Benefits of Swimming
9 Hip Pain in Adults: Evaluation and Differential Diagnosis - PubMed
10 Percentage of decline in individual proprioceptors in older adults - PMC