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How to boost your joint health and lengthen your life

Expert-approved foods, moves, and tips to help you become more flexible.

Updated on September 8, 2024

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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.

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Set small, doable weight-loss goals

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 aShow More

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“Move naturally” and keep moving

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 ofShow More

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Try joint-friendly exercises

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 evenShow More

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Stretch to stay limber and prevent injuries

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 longerShow More

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Take standing breaks at work

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
  • Show More
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Eat more fatty fish

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 deathShow More

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Snack on fresh cherries

“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 containShow More

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Be careful with supplements

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 supplementShow More

Slideshow sources open slideshow sources

Harvard Health Publishing. Why weight matters when it comes to joint pain. December 11, 2019.
Centers for Disease Control and Prevention. How Overweight and Obesity Impacts Your Health. Accessed September 8, 2024.
Ungvari Z, Fazekas-Pongor V, Csiszar A, Kunutsor SK. The multifaceted benefits of walking for healthy aging: from Blue Zones to molecular mechanisms. Geroscience. 2023 Dec;45(6):3211-3239.
Cleveland Clinic. Why You Wake Up With Stiff Joints. June 28, 2023.
Johns Hopkins Arthritis Center. Osteoarthritis: Signs and Symptoms. Page accessed September 8, 2024.
U.S. Department of Health and Human Services. Physical Activity Guidelines for Americans, 2nd Edition. PDF accessed September 8, 2024.
Centers for Disease Control and Prevention. How Do I Exercise Safely With Arthritis? Page last reviewed April 6, 2022.
La Greca S, Rapali M, Ciaprini G, et al. Acute and Chronic Effects of Supervised Flexibility Training in Older Adults: A Comparison of Two Different Conditioning Programs. Int J Environ Res Public Health. 2022 Dec 17;19(24):16974. 
Arntz F, Markov A, Behm DG, et al. Chronic Effects of Static Stretching Exercises on Muscle Strength and Power in Healthy Individuals Across the Lifespan: A Systematic Review with Multi-level Meta-analysis. Sports Med. 2023 Mar;53(3):723-745. 
Arthritis Foundation. Get in the Habit of Stretching. Page accessed September 9, 2024.
Harvard Health Publishing. The importance of stretching. April 17, 2024.
Laskowski, Edward. “What are the risks of sitting too much?” Mayo Clinic. July 13, 2022.
Harvard Health Publishing. The dangers of sitting. May 23, 2019.
American Heart Association. Fish and Omega-3 Fatty Acids. Page last reviewed November 1, 2021.
Rath, Linda. “Omega-3 Fatty Acids for Your Health.” Arthritis Foundation. Page last updated December 8, 2022.
Tański W, Świątoniowska-Lonc N, Tabin M, et al. The Relationship between Fatty Acids and the Development, Course and Treatment of Rheumatoid Arthritis. Nutrients. 2022 Feb 28;14(5):1030. 
Rath, Linda. “Are Cherries a Cure for Gout?” Arthritis Foundation. December 14, 2022.
Fonseca LRS, Silva GR, Luís Â, et al. Sweet Cherries as Anti-Cancer Agents: From Bioactive Compounds to Function. Molecules. 2021 May 15;26(10):2941.
Mayo Clinic. Glucosamine. August 10, 2023.
Mayo Clinic. Fish Oil. August 10, 2023.

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