There are many positives to growing older, but joint pain is not one of them.
As we age, the joints that once accommodated every bend or fall begin to weaken. This is because the amount of cartilage, a strong but flexible connective tissue, and fluid within the joint decreases over time.
Because of this, some people may avoid activities such as exercise. But with the right approach, exercise can actually help protect your joints.
Let’s get into the science.
Why are joints important?
Each joint is cushioned by articular cartilage, a type of specialized tissue that covers the ends of bones. This cartilage protects the joints and creates a smooth surface for movement.
A thick fluid known as synovial fluid also helps lubricate your knees, hips, and shoulders. This is done by reducing the friction between the cartilage and the joint. Synovial fluid also provides important nutrients to cartilage.
However, cartilage does not have a very high self-repair ability. This is partly due to the lack of its own blood supply.
The gradual destruction of cartilage is known as osteoarthritis, a condition that affects more than 500 million people worldwide. People with osteoarthritis often experience the most pain in weight-bearing joints such as the knees, hips, and spine.
Effects of exercise on joints
The body distributes synovial fluid through movement. Therefore, exercise helps draw this fluid and the nutrients it contains into the cartilage.
Meanwhile, the muscles around the joints act as shock absorbers. Therefore, strengthening your muscles through exercises such as weightlifting can help reduce pressure on your joints. Research suggests that strength training that targets the quadriceps, a muscle group in the front of the thigh, is particularly effective in reducing joint pain.
A landmark Cochrane review examined the effects of exercise on osteoarthritis and assessed all relevant evidence. It has been found to reduce pain and improve function in patients with knee osteoarthritis. It was also shown that exercise has similar effects to anti-inflammatory drugs, but without the same side effects.
Exercise also helps maintain proprioception, your body’s ability to sense its position and movement. However, proprioception decreases with age. So, as we age, our brain’s ability to sense these signals decreases, which can cause uneven weight to be placed on our joints. This causes the joints to wear out faster.
However, exercising on a varied and unstable surface can reduce this process of wear and tear. Quickly adjust ankle, knee, and hip movements to maintain coordination and flexibility.
What about low-impact exercise?
Low-impact exercises are those in which you keep at least one foot on the ground or support your body in some other way. This type of exercise reduces the amount of weight and force placed on your joints.
Examples of low-impact exercise include swimming and water aerobics. Both float in water and can support up to 90% of your body weight. Cycling is also beneficial for your joints, especially your knees.
Tai Chi, a gentle exercise form based on gentle movements and breathing techniques, is another option. Research shows it can be as effective as physical therapy for people with knee osteoarthritis. Yoga can also help strengthen the muscles around your joints and improve your overall flexibility.
Walking deserves special mention. Walking on uneven terrain, such as grass, gravel, or bush paths, helps maintain proprioception. A 2026 study found that training on unstable ground significantly improved postural control, or the ability to stay stable, in older adults.
Another systematic review found that exercises that challenged participants’ balance reduced their fall rates by about 23%. This is important given that falls are the leading cause of injury-related deaths in adults aged 65 and older.
I have never done low-impact exercise. How do I get started?
Here are three tips for making low-impact exercise as safe and effective as possible.
1. Start small
You don’t need any special equipment to get started. If possible, choose to walk on uneven surfaces such as grass, sand, or gravel instead of pavement. Even just a 10-minute walk on the grass in a park can improve joint movement.
You can also practice standing on one leg while brushing your teeth. It’s best to start on solid ground and aim to stand on one leg for 30 seconds. Next, start standing on a folded towel or foam pad. Importantly, each task or difficulty level must be mastered before proceeding.
2. Get support
Safety is of the utmost importance. Always perform low-impact exercise near something you can hold onto for support, such as a park bench or vanity table. If you’re walking for exercise, walking poles are the way to go. The important thing is not to exercise on unstable ground when you are tired.
3. Get advice
No exercise is risk-free. For example, holding yoga poses beyond your range of motion can hurt your lower back, shoulders, and knees. Performing deep squats or lunges with poor form can put unnecessary strain on your knee joints.
Therefore, consult a certified exercise physiologist or physical therapist before you begin. Helps design a customized exercise program.
conclusion
Our joints are subject to the inevitable wear and tear of aging, but low-impact exercise can help. So, I think it’s worth a try, regardless of age or gender.
#kind #exercise #effective #aging #joints #healthy