Joint Health and Aging: Tips for Staying Active as You Get Older

Which low-impact activities are easier on aging joints?

Walking, swimming, water exercise and cycling are practical low-impact activities that can help you stay active without placing as much stress on the joints. Water-based exercise can be suitable for some people because exercising in water can help reduce stress on the joints. ^{[2, 6, 8]}

Aim to build towards the weekly activity target gradually. If 30 minutes at once feels like too much, shorter sessions still count. Choose activities that you can do regularly without making your joint pain or swelling noticeably worse. ^{[2, 6, 8]}

Why does strength training support joint health?

Strong muscles help you move, climb stairs, get up from a chair and manage daily tasks with more control. Strengthening the muscles around a joint can also support stability and function. Light weights, resistance bands and body-weight exercises are all options. ^{[3, 6, 7, 8]}

Start gradually and focus on doing each movement comfortably and with good technique. Older adults should generally include muscle-strengthening activity on at least 2 days each week. If an exercise causes joint pain or feels uncomfortable, avoid forcing the movement and seek guidance if needed. ^{[6, 7, 8]}

How can weight management reduce joint strain?

Excess body weight can place additional stress on weight-bearing joints such as the knees and hips. For people who are overweight or living with obesity, gradual weight loss when appropriate may reduce pain and improve mobility, particularly when osteoarthritis is present. ^{[3, 8]}

Rather than focusing on restrictive diets, you may aim for a balanced eating pattern, regular physical activity and realistic weight goals. Older adults who are considering weight loss should discuss their goals with a healthcare professional, particularly if they have health conditions or concerns about getting enough nutrition and maintaining muscle. ^{[8, 11]}

What should you eat for joint health?

Rather than focusing on one particular “joint food”, you can aim for a varied, nutrient-rich eating pattern. A balanced diet can help support a healthy body weight, muscle maintenance and overall health, which are all important for staying active as you age. ^{[4, 11]}

Useful foods to include regularly are: ^{[4, 11]}

• Healthy fats: Omega-3-rich foods such as oily fish like salmon and nuts such as walnuts can be included regularly as part of a balanced diet. ^[4]
• Fruit and vegetables: Include a variety such as berries, citrus fruits and leafy greens, which provide vitamins, minerals and antioxidants. ^{[4, 11]}
• Protein-rich foods: Seafood, dairy or fortified soy foods, beans, peas and lentils can help maintain muscle as you age. ^[11]
• Calcium- and vitamin D-containing foods: Dairy products and fortified foods can form part of a balanced diet that supports bone and muscle health. ^{[4, 11]}

Does stretching help joint mobility?

Stretching can help maintain flexibility, which makes it easier to move joints through a comfortable range. Stretch after your muscles are warm, breathe normally and avoid forcing a stretch to the point of pain. ^{[2, 7, 8]}

Gentle stretching can be added after walking, cycling or strength exercise. If a joint is very painful, swollen or recently injured, avoid forcing the stretch and seek advice from a healthcare professional if needed. ^{[2, 7, 8]}

When should you modify or stop exercise?

Pay attention to how your body responds to activity. If an exercise causes joint pain, makes your symptoms noticeably worse or leaves a joint feeling unstable, reduce or stop that activity and seek advice if the problem persists. ^{[2, 7, 8]}

One uncomfortable activity does not necessarily mean you need to stop moving altogether. You may be able to switch to a gentler or lower-impact activity, or adjust how hard or how long you exercise. Aim to stay as active as your abilities and health conditions allow. ^{[2, 7, 8]}

Do hydration and joint supplements help?

Drinking enough water throughout the day is important for staying hydrated and supporting general health. ^[11]

Glucosamine, chondroitin and turmeric are commonly used in supplements for joint health. Their suitability and potential benefits can vary from person to person, so it is important to choose products based on individual needs and health considerations. ^{[5, 9]}

Supplements can also cause side effects or interact with medicines. Check with a healthcare professional before starting a new supplement, especially if you are taking regular medicines. ^{[5, 9]}

How much rest and sleep do you need?

Recovery is an important part of staying active. Getting enough sleep supports overall physical and mental well-being. Adults aged 61 to 64 generally need 7 to 9 hours of sleep, while adults aged 65 and above generally need 7 to 8 hours. ^[10]

Rest does not have to mean long periods of inactivity. Depending on how you feel, lighter activities such as gentle walking or stretching can help you continue moving while allowing time for recovery. Choose activities that suit your abilities, symptoms and health conditions. ^{[7, 8]}