Advertisement
The goal is a balance of aerobic activity, flexibility exercises and muscle strengthening
Thanks to our healthy joints we can move, run, jump, twist and turn. All of the things that keep us moving freely and enjoying life.
Advertisement
Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy
And as we age it’s natural that our bodies go through normal wear and tear over time. Our joints can too if we don’t proactively keep them in good shape.
Joints are where two bones come together, connected by ligaments and muscles for stability. Bones also have a layer of smooth, white tissue called articular cartilage. This tissue helps distribute compression forces and allow for smooth gliding when we move.
According to orthopedic surgeon Robert Molloy, MD, keeping your joints healthy should begin with the initial goal of reducing the wear and tear on the cartilage over time.
“It’s a circular approach in some ways. By keeping your joints healthy with an active lifestyle and continuing to stay active throughout your life, it sets you up to continue these activities that you love later on — whether it’s walking, running or other sports,” Dr. Molloy says.
Healthy joints also play an important role in preventing early-onset of pain and joint replacement surgeries — especially hip and knee arthroplasties.
Dr. Molloy recommends a three-way approach to the care you give your joints — continuing to move, picking the right exercises that reducing the load on the joints, and using and strengthening your core muscles (to positively affect posture which also reduces pressure on the joints).
This three-way combination is crucial to long-lasting joint function and reducing the potential for early arthritis. It even aids in better health outcomes for bone health, too.
Physical therapist Gary Calabrese, PT, DPT, advises on the specific training regimen you can build for healthy joints.
“The key to a successful exercise program is variety. Completing a balance of aerobic, muscle strengthening and flexibility exercises, along with keeping a healthy weight, will provide the base for good joint health for a lifetime.“
Here are some of the best exercises you can wrap into your routine to support your joint health.
Advertisement
“Above all, you should pick exercises and activities that you enjoy and that meet a low joint load outcome,” he says. “This will help you stick to your activity and keep you active longer,” Calabrese says.
It’s also a good idea to seek help from a personal trainer or physical therapist when putting together the program that works best for you, especially if you’re an athlete with more performance goals and activity.
“Although there are treatments out there that can help chronic muscle and joint pain later in life, the true goal is to try to avoid getting there in the first place by taking care of yourself early on,” he emphasizes.
Advertisement
Learn more about our editorial process.
Advertisement
Primal movement exercises are based on moves our ancestors used in daily life, like lunging, twisting and bending
Factors like temperature, energy levels and sleep quality play a role in determining whether working out in the morning or evening is best for you
It’s not the only exercise you should do, but this gentle way to get active can help you get out of a workout slump
Stretch before and after your workouts for maximum benefits, but your pre-workout stretches should be different from your post-workout stretches
This low-impact, full-body workout builds strength and stamina while reducing stress
Exercising can actually improve arthritis symptoms — and low-impact exercises are best
Bulgarian split squats, hack squats and goblet squats are just a few of the moves you can try
While walking, be mindful of your body, your mind, your place in the world and all five of your senses as you pave a path forward, one step at a time
Focus on your body’s metabolic set point by eating healthy foods, making exercise a part of your routine and reducing stress
PFAS chemicals may make life easier — but they aren’t always so easy on the human body
While there’s little risk in trying this hair care treatment, there isn’t much science to back up the claims