Health
6 ways to keep your joints healthy
Do your joints feel stiff or achy? You might be following outdated advice that’s doing you more harm than good. Here’s what the latest science says about keeping your joints healthy as you age.
By Sabrina Rogers
When you were young, you probably didn’t give your joints much thought. You could spring out of bed, go for a long run and bend over to pick up your dropped keys without a care in the world.
But as you age, your joints may start to feel stiff, uncomfortable or painful. And even if they don’t, the simple idea that your joints are past their prime could be enough to make you avoid movements you believe could damage them.
You might be surprised to hear that being overprotective of your knees and hips could actually do more harm than good. In fact, much of what you think you know about joint health is likely outdated or plain wrong.
Here’s what the latest science says about keeping your joints healthy as you age.
1. Use movement as medicine
For decades, people with joint pain or osteoarthritis were told to avoid exercise because it could worsen their condition, but current research shows this advice was misguided. In fact, regular exercise is now recommended as a key treatment for managing pain and improving joint function in osteoarthritis.
“Historically, we've oversimplified osteoarthritis and joint pain as being wear and tear,” says Dr Rachel Nelligan, physiotherapist and Senior Research Fellow at the University of Melbourne.
“We now know that isn’t true. The body is constantly working to repair itself and joint pain is far more complex than just loss of cartilage. The bones, muscles, cartilage and fluid inside our joints can all contribute to joint pain. The bottom line is that pain and joint damage aren’t the same thing.”
To keep your joints healthy, Dr Nelligan recommends strength training 1 to 3 times a week and aerobic exercise such as walking, cycling and swimming up to 5 times a week.
“Mind-body exercises such as Tai Chi and yoga are also beneficial,” she says. “And incidental activity, like taking the stairs instead of the lift or parking further away at the supermarket, can help you add more moments of motion to your day.”
Because there isn’t a specific type of exercise that’s more beneficial for joint health, Dr Nelligan recommends choosing something you enjoy and are likely to stick with in the long run.
But you should definitely avoid running and jumping exercises, right? Wrong again.
“Running has gotten a very bad reputation for joint health, but the evidence shows it doesn't damage your knees,” says Dr Nelligan. “That's a big myth, so people who enjoyed running but stopped because of joint pain can try a gradual return to running with some guidance.
“The same goes for jumping exercises – they won’t damage your joints. But if you’re unsure, speak to a physiotherapist or another exercise professional.”
If you’re already experiencing joint pain or have been diagnosed with knee or hip osteoarthritis, these evidence-based exercise programs can help:
- GLA:D® Program: A group-based program for people with knee and hip osteoarthritis.
- My Knee Exercise and My Hip Exercise: These free 6-month online knee and hip strength programs are proven to reduce pain.
- My Joint Yoga and My Joint Tai Chi: These 3-month online programs are designed to help people with knee or hip pain and knee or hip osteoarthritis manage their symptoms.
2. Avoid sitting for too long
“There's lots of evidence to show that people who experience joint pain not only tend to do less physical activity, but they’re also more sedentary overall,” says Dr Nelligan. “Unfortunately, spending a great portion of your day sitting or being inactive is linked to increased pain.”
Read this too: Why your joints hurt more in winter (and what to do about it)
In a 2025 study, healthy adults reported knee stiffness after just 30 minutes of sitting. Moving the joint – even while in a sitting position – helped ease stiffness and pain. Ideally, you should get up and walk around every 30 minutes during the day or move your joints while seated if you aren’t able to get up.
3. Eat a Mediterranean-style diet
There’s a lot of talk about how anti-inflammatory foods such as leafy greens and berries can help ease joint pain, but Dr Nelligan warns that more research is needed and there aren’t any “miracle” foods that will eradicate discomfort.
“That said, there is some emerging evidence to show that a Mediterranean-style diet – which can be considered an anti-inflammatory way of eating – may help with joint pain,” she says. “It has broader health benefits as well and limits ultraprocessed foods, so it makes sense [to adopt this way of eating].”
More on this: How ultra-processed foods mess with our health
4. Lose weight (even a little)
“If you have knee pain, there’s evidence to show that even small amounts of reduction in body weight can have benefits,” says Dr Nelligan. “The evidence is a little bit less clear regarding the link between weight and hip pain.”
5. Approach supplements with caution
You’ve seen countless supplements claiming to cure joint pain, but do they work or are they a waste of money?
“For supplements commonly promoted for joint health - including fish oil, curcumin, vitamin D, and glucosamine and chondroitin - the evidence isn’t strong enough for me to recommend them and none are endorsed in clinical guidelines," says Dr Nelligan. “Fish oil, curcumin and glucosamine and chondroitin may offer some benefits, but the evidence isn't strong enough for me to recommend them.”
If you want to try a joint health supplement, talk to your pharmacist or GP first.
“You should weigh up the cost of the supplement, any potential adverse reactions or side effects, and possible interactions with other medications you’re taking," says Dr Nelligan. “If your doctor gives you the green light, trial it for up to two months and see if there's any change in your pain. There’s no point in continuing to take it if you don’t see a difference.”
6. See a professional if you have discomfort or pain
If you experience a niggle in one of your joints, don’t panic, says Dr Nelligan.
“Remember that most of the time pain doesn’t mean damage to the joint and it can generally be managed very effectively with physical activity and healthy lifestyle choices,” she explains. “Head to your GP or a physiotherapist to discuss pain management strategies. A physio can also give you a tailored exercise program if you want one.”
A joint effort
Taking a proactive approach to your joint health by moving your body, eating well and making other lifestyle changes can protect your knees and hips for years to come. Trampoline party for your 80th birthday, anyone?
The information on this page is general information and should not be used to diagnose or treat a health problem or disease. Do not use the information found on this page as a substitute for professional health care advice. Any information you find on this page or on external sites which are linked to on this page should be verified with your professional health care provider.
Feature image: iStock/andreswd
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