How to stay active and protect your joints as you age

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 Alex Burnikel, 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. Burnikel said.

Movement helps to replenish the fluid in our joints, the root of the saying, “Motion is lotion.” Simply walking is helpful, but Dr. Burnikel 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. “Improving balance and stability also reduces the risk of falls as we get older.”

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.
• Stretching: Focus on major muscle groups and hold stretches for 20–30 seconds.

What else can you do to protect your joint health?

“Excess weight puts additional stress on joints in particular hips and knees,” Dr. Burnikel said. “Every 1 pound of weight loss equates to 4 less pounds of force your knees see, so even mild improvements in weight can make a big difference. Talk to your primary care provider about ways to maintain a healthy weight.”

He recommends eating a balanced diet that supports joint health. For example, omega-3 fatty acids found in fish, flaxseeds and tumeric 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 also help protect your joints.

As we age, bone density naturally decreases, making bones thinner and more fragile. This process speeds up after age 50, especially in women. Weight-bearing exercise (like walking, marching, or gentle squats) stimulate your bones to stay stronger. When muscles pull on bones during these movements, your body builds new bone and helps slow bone loss.

“By maintaining a healthy 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. Burnikel said.