If you want to avoid bone and joint pain later in life, make sure to get at least one hard workout in each week. In a new study published in the journal PLOS ONE, researchers at the University of Portsmouth followed about 6,000 adults over age 50 for more than 10 years. They found that vigorous activity, like running, swimming or tennis, was associated with a lower risk of later musculoskeletal pain. Moderate exercise, like walking, or light activity, like doing household chores, did not reduce the risk of future pain. But even with vigorous exercise, it appears you have to work hard at least once a week to see the benefits in terms of less bone and joint pain.