How to boost your joint health and lengthen your life

Joint pain is commonly seen as an unavoidable side effect of aging—and is too often why people skip activities they love. But becoming older doesn’t have to mean aching joints or not being able to exercise.

An active lifestyle, including regular exercise, is one of the best ways to boost joint health. Read on for other healthy habits that can strengthen your joints.

Being overweight puts unnecessary pressure on your joints. It also increases your risk of life-threatening illnesses like heart disease, diabetes, and breast cancer.

When you’re trying to lose weight, it can be helpful to set small, achievable goals for yourself.

“Focus on losing five pounds at a time. If you can do that, you’re taking a pretty significant amount of weight off your joints. For every pound you lose, about three to five pounds of pressure is taken off your hips and knees,” explains Sean McMillan, DO, an orthopedic surgeon from Lourdes Medical Center of Burlington County, in Willingboro, NJ.

Residents of Blue Zones, or places where people reach age 100 at higher rates than anywhere else on earth, share an important habit. They “move naturally,” or exercise often by building movement into their daily routines.

Staying active is one of the best ways to lower your risk of chronic illnesses like heart disease, plus it can both prevent and ease joint pain.

Do you get stiff when you sit still for a long time? That’s because inactivity allows fluid to pool around your joints, causing swelling, stiffness, and discomfort. Once you get moving, the swelling goes down and stiffness decreases. 

According to the Physical Activity Guidelines for Americans from the U.S. Department of Health and Human Services, each week all adults should get at least 150 minutes of moderate-intensity aerobic exercise, or 75 minutes of vigorous aerobic exercise. And doing more than the minimum may be even better—health benefits continue to rise with more exercise.

Are you motivated to exercise, but achy joints keep getting in the way? Opt for low or no-impact activities, recommends Dr. McMillan. For example, try water aerobics at your local YMCA. The buoyancy of the water eases the pressure on your joints, while you get an excellent cardio workout. Other low-impact exercises include:

• Walking—“move naturally” by parking further away from the store entrance, or getting off the bus a stop early and walking the extra distance
• Riding a stationary or recumbent bike, set to low resistance
• Using an elliptical machine

If you have joint pain, avoid exercises that involve bending and twisting, or that place “pounding” pressure on your joints like running, the rowing machine, kneeling, lunges, and squats. 

Stretching can reduce stiffness in the morning, lubricate your joints, and prevent injuries during exercise. In fact, daily stretching may help older adults lower their blood pressure. It can also improve muscle power, which could help older adults stay mobile and live independently for longer periods of time.

Tight muscles can strain or pull your joints in the wrong direction. “But stretching loosens your muscles and helps them to fire appropriately,” explains McMillan.

Aim to stretch for 15 minutes daily. “You want to stretch to a point where you feel mild discomfort, but not pain. You don't want to cause damage or a tear by pushing yourself too much,” McMillan adds. Ease into your stretch and avoid “bouncing” to reach further.

Good posture can keep you from leaning or twisting in a way that puts unnecessary strain on your joints. It can also boost your energy and productivity, strengthen your core muscles, and ease chronic headaches. To avoid slouching at work:

• Raise your computer so the center of your monitor is at or just below eye level
• Keep your head and neck in line with your torso
• Make sure your back is straight, but relaxed

Another trick: Switch to a standing desk if you start hunching over. Changing positions can get your blood flowing and relieve stiffness. Since sitting all day puts you at risk for chronic illnesses like diabetes, alternating between sitting and standing—and taking walking breaks throughout the day—can help you stay healthy, which may lengthen your life.

The American Heart Association recommends eating three ounces of cooked fatty fish, like salmon, sardines, or whitefish, twice a week. The omega-3 fatty acids in these fish help to slow the buildup of cholesterol plaque, decrease high blood pressure, and reduce your risk of early death from heart disease.

“Eating salmon also supports healthy joints,” says McMillan. “There are a number of possible mechanisms for this, but omega-3 fatty acids play an important role in reducing inflammation.”

For example, people with rheumatoid arthritis may experience fewer symptoms when taking fish oil supplements, according to a 2022 systematic review published in the journal Nutrients. But opt for fresh fish when possible and always talk to your healthcare provider (HCP) before trying a new supplement. 

“Eat fresh cherries to curb the inflammation that causes gout and arthritis pain,” recommends McMillan. Eating cherries may reduce your risk of a gout flare, too, according to a 2019 systematic review published in the journal Evidence-Based Complementary and Alternative Medicine.

“Cherries contain anthocyanins,” he explains. Anthocyanins are antioxidants that reduce inflammation and give the fruit its red color. Choose tart cherries like the Montmorency variety to get the most antioxidants.

Sweet cherries may also have benefits, possibly helping to protect you from cancer. A 2021 review published in the journal Molecules found encouraging data about the ability of sweet cherries to limit the spread of cancer cells in early lab studies, although more research is needed to learn if they offer cancer protection in humans as well.

Many supplements are touted as being able to work wonders for people with achy joints. But it’s important to remember that these products don’t always deliver on their promises.

“Joint supplements are not regulated by the U.S. Food and Drug Administration,” warns McMillan. “So not every supplement is the same. Even if you do your research, the product you buy might contain other ingredients or have an incorrect label.” Supplements come with possible side effects, too. For example:

• Glucosamine: “If you have diabetes, glucosamine may actually raise your blood sugar,” explains McMillan.
• Fish oil: “Fish oil is great for joint and heart health, but if you have a bleeding disorder, it can increase your risk of unsafe bleeding,” he adds.

The bottom line: Talk to your HCP before trying any new supplement. Together, you can discuss the potential risks and possible benefits of any product before you try it. If you decide that a supplement may work for you, your HCP can help you determine a safe and effective dose.