How to stay active and protect your joints as you age

James Dallis, MD

Orthopedic Surgery

Staying active is a crucial part of healthy aging. As you get older, your joints can start feeling creaky and painful, making it hard to find the motivation to move around. Orthopedic surgeon James Dallis, MD, explained what you can do to protect your joints as you age so you can stay active and healthy.

Why is exercise important for joint health?

“Regular exercise is one of the best things you can do for your joints,” Dr. Dallis said.

Movement helps to replenish the fluid in our joints ­– hence the saying, “Motion is lotion.” Simply walking is helpful, but Dr. Dallis said it’s best to use a variety of activities to improve strength and flexibility as well. Flexibility exercises like yoga can help with maintaining good range of motion, and strength training can help build strong muscles around joints.

“Regular physical activity can also enhance your quality of life, improve mobility and help manage or prevent chronic conditions,” he said.

To prevent injury to your joints, he said it’s important to pay attention to how your body feels and avoid pushing through pain.

“Pain is a signal that something might be wrong,” he said. “If you experience joint pain, rest and seek medical advice if necessary. Early intervention can prevent minor injuries from becoming major problems.”

To prevent an injury, be sure to follow these tips when you exercise:

• Always warm up before exercise and cool down afterward.
• Allow time for your body to recover between workouts.
• Adapt exercises to your comfort level and abilities. If an activity causes pain, stop and seek alternatives or consult a health care professional.

What are some exercises that are safe on joints?

Here are some low-impact exercises that reduce stress on the joints while providing cardiovascular benefits:

• Walking: Walking is a simple, effective exercise that can be done anywhere. Use proper footwear to provide support and cushioning.
• Swimming: The buoyancy of water reduces joint stress, making swimming an excellent full-body workout.
• Cycling: Whether on a stationary bike or a regular bicycle, cycling is gentle on the joints and helps build leg strength.
• Water aerobics: Exercising in water provides resistance without putting pressure on the joints.

To build muscle, try these strength training tools and activities:

• Resistance bands: These are gentle on the joints and can be used to perform a variety of strengthening exercises.
• Bodyweight exercises: Squats, lunges and modified push-ups can strengthen muscles without heavy impact on the joints.
• Light weights: Use light dumbbells or weight machines to strengthen muscles around the joints, particularly in the legs, hips and arms.

These flexibility and balance exercises help prevent falls and reduce joint stiffness:

• Yoga: Gentle yoga poses improve flexibility, balance and strength.
• Tai Chi: This ancient Chinese martial art involves slow, deliberate movements and is excellent for improving balance and flexibility.
• Stretching: Focus on major muscle groups and hold stretches for 20–30 seconds.

Other joint-friendly activities include:

• Dancing: Low-impact dance styles, such as ballroom dancing, can improve cardiovascular health, coordination and mood.
• Pilates: Pilates is low-intensity workout that focuses on core strength, flexibility and overall body conditioning, with modifications available for different fitness levels.
• Gardening: Light gardening tasks like planting, weeding and pruning provide physical activity.

What are some quick and easy exercises for joint health?

Here are some exercises that take less than five minutes to do and can be worked into your daily routine.

Neck stretch:

• Slowly rotate your head in a circular motion, first clockwise, then counterclockwise. Do this for 30 seconds each direction.

Cat-cow stretch:

• Start on your hands and knees in a tabletop position.
• Inhale, arch your back, and lift your head and tailbone towards the ceiling (cow pose).
• Exhale, round your back, and tuck your chin towards your chest (cat pose).
• Repeat this sequence for one minute.

Torso stretches:

• Sit or stand with your feet shoulder-width apart.
• Place your hands on your hips or extend your arms out to the sides.
• Gently twist your torso to the right, looking over your shoulder. Hold for a few seconds, then twist to the left.
• Repeat for one minute.

Heel raises:

• Stand with your feet hip-width apart and hands on a sturdy surface for balance.
• Slowly lift your heels off the ground, rising onto the balls of your feet.
• Hold for a second at the top, then slowly lower your heels back down.
• Repeat for one minute.

Seated leg extensions:

• Sit on a chair with your back straight and feet flat on the floor.
• Extend your right leg straight out in front of you, squeezing your thigh muscles.
• Hold for a few seconds, then lower your leg back down.
• Repeat with the left leg.
• Continue alternating legs for one minute.

What else can you do to protect your joint health?

“Excess weight puts additional stress on joints such as the knees, hips and back,” Dr. Dallis said. “Talk to your primary care provider about ways to maintain a healthy weight.”

He recommended eating a balanced diet that supports joint health. For example, omega-3 fatty acids found in fish, flaxseeds and walnuts can help reduce inflammation. Calcium and vitamin D found in dairy foods and leafy greens are essential for healthy bones and joints. Antioxidants found in fruits and vegetables can help protect your joints from damage.

“By maintaining your weight, choosing low-impact activities, strengthening muscles, maintaining flexibility and listening to your body, you can stay active and protect your joints for years to come,” Dr. Dallis said.