6 Tips to Keep Your Joints Healthy as You Age

You might not think about your joints unless you have a health issue that affects them. But your joints are critical for your health and mobility. As you age, they may become more prone to wear and tear. The good news is that taking care of your joints can help you prevent or manage age-related changes. Learn more about joint health and how you can protect your joints below. 

Why is it important to keep your joints healthy as you age?

Joints are connections between your bones that allow movement. These complex meeting points are made up of cartilage, ligaments, and tendons. They also contain specialized fluids that lessen friction and cushion your bones. Healthy joints help you make movements — such as walking, bending, lifting, and grasping — easily and without pain. 

Problems with your joints can happen at any age. But as you get older, your joints may experience natural wear and tear. Age-related musculoskeletal changes are partly to blame. This includes less bone density, synovial fluid, cartilage, and muscle mass. These changes may lead to joint disorders or injuries such as arthritis, sprains or strains, and tendinitis. Maintaining joint health can help you prevent some of these changes that may affect your mobility and well-being. 

What are the risks of joint deterioration?

When joints break down or deteriorate, it may cause inflammation, pain, and stiffness. These symptoms can limit your ability to do certain activities.

According to the CDC, people with joint problems (like arthritis) are most likely to have trouble:

• Grasping small items

• Pushing or pulling large or heavy objects

• Bending, stooping, or kneeling

• Sitting or standing for long periods

• Walking or climbing stairs without resting

• Reaching above the head

• Carrying items that weigh as much as 10 lbs.

Joint deterioration can also affect your general well-being. For example, arthritis pain can lead to physical limitations that may interfere with work and your personal life. And for some people, less mobility and independence can cause more stress. That explains why adults with arthritis are more likely to report lower health-related quality of life (HRQOL) than those without arthritis. 

6 tips to maintain your joint health

Getting older doesn't mean joint pain, stiffness, or limited mobility is inevitable. No matter your age, there are key steps you can take to protect your joints. Let’s look at these evidence-based tips for joint health.

1. Try to maintain a healthy weight

Research suggests that obesity is a primary risk factor for osteoarthritis. Extra pounds can stress weight-bearing joints, including your back, knees, hips, and ankles. For example, a 2015 review found that the risk of knee osteoarthritis goes up by 35% with a 5 kg/m2 rise in body mass index (BMI). So, maintaining a healthy weight may keep your joints in tip-top shape. But remember that a "healthy weight" is different for everyone. You can talk to your healthcare provider if you have any questions. 

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2. Get regular exercise

Some people worry that exercise causes or worsens joint problems. But there's truth to the old saying that “motion is lotion.” Adding exercise to your routine can keep your joints lubricated and healthy. Staying active may prevent or reduce joint pain, stiffness, and inflammation. Regular exercise may also protect against cartilage damage.

Try these exercises for joint health:

• Walking: Low-impact exercises like walking put less stress on your joints. The steady movement also increases blood flow, supplying your cartilage with nutrients to protect your bones and joints. In a recent study, walking was associated with less pain in people with knee osteoarthritis.

• Strength training: Strength-training exercises can also keep your joints healthy. It’s been shown to improve muscle strength, joint function, and pain in people with osteoarthritis. 

• Neuromuscular training: Neuromuscular training aims to improve sensorimotor control and mobility. The exercise method combines functional and sport-specific movements. And it may help older adults, including those with hip or knee arthritis, boost physical function. 

• Tai chi: The American College of Rheumatology and the Arthritis Foundation offer recommendations for joint health. Their 2019 guidelines strongly suggest practicing tai chi to maintain or improve knee or hip joint health. 

• Aquatic exercise: Resistance exercises performed in water improved the thickness of knee joint cartilage in one 2016 study. And experts note that water-based exercises offer a challenge but are easy on the joints. 

The CDC recommends that adults get 30 minutes of moderate-intensity exercise 5 times per week. It’s a great way to boost your joint health and overall well-being.

3. Add anti-inflammatory foods to your diet

Chronic inflammation raises your risk of developing various conditions, like arthritis. Fortunately, certain foods can help fight inflammation in your body, including your joints. Examples of anti-inflammatory foods include: 

• Leafy green vegetables, such as broccoli, kale, and spinach

• Berries, including strawberries, blueberries, and blackberries 

• Nuts and seeds, like almonds, walnuts, and chia seeds

• Fatty fish, such as salmon, trout, and sardines 

These and many other anti-inflammatory foods have key nutrients, including antioxidants, that can help protect your joints. 

4. Make sure you’re drinking enough water

Joint cartilage consists mainly of water. Adequate water intake helps make synovial fluid in your joints. This gel-like liquid protects your bones from wear and tear. But how much water should you drink every day for ideal hydration? Generally, you can let your thirst be your guide.

If you're still unsure, the Institute of Medicine of the National Academies gives the following guidelines:

• Females who drink 91 oz of water daily are adequately hydrated. 

• Males who drink 125 oz of water daily are adequately hydrated. 

5. Warm up before and cool down after exercise

You might be tempted to skip the warmup or cooldown when you exercise. But skipping these critical steps in your workout routine could raise your risk of joint injury. For instance, one study found that just 15 minutes of warming up and cooling down can reduce the risk of injuries. 

Experts recommend starting your workout slowly to raise your heart rate and warm your muscles. To cool down, you can slowly lower your training intensity until your heart and breathing rates return to normal. Then, while your muscles are still warm, finish your cooldown with more stretching exercises. Try dynamic stretches for your warmup and static stretches for your cooldown. 

6. If you smoke, consider quitting

Smoking cigarettes can be harmful for your bones and joints. For example, smoking raises your risk of osteoporosis and rheumatoid arthritis. And research suggests that people with arthritis who smoke cigarettes may have more cartilage loss and pain than those who do not. So, if you smoke and want to improve your general health and joint health, there are effective ways to quit smoking for good.

Do supplements really work to keep joints healthy?

Many ads claim you can boost your bone or joint health with vitamins and supplements. But research on their effectiveness is mixed. In one review, scientists looked at 20 supplements to find out if they can help with hand, hip, or knee osteoarthritis.

They found that the following supplements offered short-term improvements in arthritis pain:

• Collagen hydrolysate (collagen broken down into easy-to-absorb particles)

• Passion fruit peel extract (made from the peels of purple passion fruit)

• Curcuma longa extract (part of the turmeric plant)

• Boswellia serrata extract (Indian frankincense)

• Curcumin (a compound found in turmeric)

• Pycnogenol (French maritime pine bark extract)

• L-carnitine (an amino acid)

But the scientists note that there was very low-quality evidence. And none of the supplements showed long-term benefits. 

Some supplements can even cause side effects or interfere with other medications you take. So, it's best to talk to your healthcare provider before adding them to your daily routine. 

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Written by:

Kimberly Drake

Kimberly Drake is a Wisconsin-based journalist and columnist focusing on all aspects of health and wellness. Her work has appeared in Medical News Today and Psych Central, and her weekly column is published in an award-winning local newspaper.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Sanjai Sinha, MD

Sanjai Sinha, MD, is a board-certified physician with over 20 years of experience. He specializes in internal medicine.

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