As we age, our joints naturally experience wear and tear. The cartilage that cushions the ends of our bones and protects the joints gradually thins, while the lubricating synovial fluid that helps joints move smoothly and nourishes cartilage may decrease.
It is easy to assume that the best way to protect aching or stiff joints is to rest them, but in many cases the opposite is true. Avoiding movement can lead to weaker muscles, reduced flexibility and increased joint discomfort.
The gradual breakout of cartilage is known as osteoarthritis, which is most often felt as pain in weight-bearing joints such as the knees, hips and spine.
A Cochrane review assessed evidence looking at the effect of exercise on osteoarthritis. It found exercise reduces pain and improves function in people with knee osteoarthritis. Regular exercise plays an important role in maintaining joint health. The body distributes synovial fluid through motion, meaning exercise helps delivers nutrients to cartilage, and supporting its ability to absorb shock and function effectively. Exercise, like weight lifting also strengthens the muscles surrounding the joints, providing greater stability and reducing the strain placed on them during everyday activities. For people living with osteoarthritis, staying active can help ease pain, improve function and enhance overall quality of life.
The key is choosing activities that are gentle on the joints while keeping the body moving. Research has found that strength exercises targeting the quadriceps are particularly effective at reducing joint pain. Low-impact exercises such as swimming, cycling, tai chi and yoga build strength, flexibility and coordination without excessive stress on vulnerable areas. Walking, particularly on varied terrain, can also improve balance, mobility and confidence.
You do not need to spend hours exercising to experience the benefits. Twenty to thirty minutes movement each day can help maintain joint function, reduce stiffness and support long-term mobility.
