Joints & Mobility

Stay Active: Easy Ways to Look After Your Joints

Gentle movement, strength and a few small changes that keep you doing what you love.

Stiff knees in the morning, a sore hip after a long day in the garden: joint aches are common as we get older. The best news about joints is that movement helps them. Here's how to keep moving comfortably.

Keep moving every day

Joints are made to move. Walking, swimming, cycling and gentle stretching keep them supple and keep the muscles around them strong. If a long walk is too much, try two or three short ones.

Build strength twice a week

Strong muscles take load off your knees and hips. Simple moves like sit-to-stand from a chair, wall push-ups and calf raises are enough to begin. Start with a few and add more as they get easier.

Warm up first

A few minutes of easy movement before a walk or a job around the yard helps stiff joints loosen up. Gentle arm circles, marching on the spot and slow knee bends all work.

Work on your balance

Good balance keeps you steady on uneven ground and icy steps. Try standing on one foot while you brush your teeth, holding the counter if you need to.

Mind the load

Every extra pound adds load to your knees with each step, so a little weight off can feel like a lot less strain. Good shoes with cushioning help too, especially on hard floors.

Rest and warmth

After a busy day, a warm bath or heat pad can ease stiff joints. Pace big jobs with short breaks rather than pushing through in one go.

If you'd like extra support

Some active adults like to add a joint supplement to their routine.

Joint GenesisJoint Genesis, from BioDynamix, is designed to support joint comfort, flexibility and mobility.Read our Joint Genesis guide →

Pair any supplement with the daily movement above; the two work best together.