How to keep joints healthy: start with movement

Resting a stiff joint feels logical, but Harvard Health warns that inactivity can make knee and hip problems worse. Moving joints through their range regularly is the foundation of any long-term plan. If you already have pain, stay within comfortable limits and consider seeing a physical therapist, who Harvard Health says can recommend specific stretches and exercises and make sure you perform them safely.

Best exercises for joint health

The best exercises for joint health are the ones that build fitness without pounding the joints. Harvard Health ranks low-impact options from lightest to heaviest impact: swimming, cycling on a stationary bike or a level path, an elliptical machine with low resistance, walking on level ground, and rowing. The CDC also lists brisk walking, dancing, tai chi and water exercises as joint-friendly choices, and NIAMS adds low-impact aerobics and yoga. For a gentle routine, see our daily yoga tips.

The CDC’s target for adults with arthritis is 150 minutes a week of moderate-intensity aerobic activity, and it says breaking that into 5 or 10 minute sessions is beneficial. Start slowly; some initial pain, stiffness or swelling can be normal, but pain that worsens is a reason to check in with your provider.

Strength training that protects joints

Stronger muscles share the load with the joint. The CDC recommends muscle-strengthening on 2 days a week, using weights or resistance bands that do not cause joint pain. Harvard Health suggests lighter weights with more repetitions, which builds stamina and strength with less stress on joints. It also advises steering clear of deadlifts, deep lunges and deep squats if you have joint problems, since they put enormous stress on the knees, hips and lower back, and avoiding trainers who push you through painful movements.

Weight, footwear and everyday ergonomics

NIAMS says losing weight can help lower pain, prevent more injury and improve movement in joints, especially the knees and hips. A guideline from the American College of Rheumatology and the Arthritis Foundation, as summarized by American Family Physician, strongly recommends weight loss for osteoarthritis and says even 5% provides notable improvement. This is general evidence in people with osteoarthritis, not a guaranteed result, so involve your doctor in any weight plan.

Shoes matter because feet set the alignment for the joints above. Harvard Health says investing in quality athletic footwear is one of the best ways to prevent foot pain and the sore knees, hips and back that can follow, and advises choosing shoes that fit your arch type, gait and foot width for the activities you do most.

For daily ergonomics, NIAMS names tools that reduce strain on affected joints, such as canes, braces, shoe inserts and grip aids like jar openers. Our guide to daily vitamins and minerals covers general nutrition, though it is not a joint treatment.

Do glucosamine supplements work?

This is where experts genuinely disagree. NCCIH says the evidence for glucosamine and chondroitin in knee osteoarthritis is inconclusive. The American College of Rheumatology (2019) strongly recommended against glucosamine alone or with chondroitin, while the American Academy of Orthopaedic Surgeons (2021) lists both as potentially helpful for mild-to-moderate cases but says the evidence is inconsistent. The Arthritis Foundation describes mixed research, noting that the large GAIT trial found no significant relief overall but possible help for a small subgroup with moderate-to-severe knee pain.

On safety, NCCIH says no major problems have been identified in large studies, but glucosamine may raise blood glucose in some people, and both supplements may raise bleeding risk in people taking warfarin. Safety in pregnancy and breastfeeding is unknown. The Arthritis Foundation also mentions one study suggesting a possible effect on eye pressure and advises talking with your doctor and pharmacist first.

Collagen and turmeric: what the evidence says

None of these have been shown to rebuild joints or prevent arthritis, so they are best viewed as optional extras, not a substitute for movement and weight management.

Frequently asked questions

What are the best exercises for joint health?

Low-impact options such as swimming, cycling, walking on level ground, tai chi and water exercise are widely recommended by Harvard Health and the CDC, along with light strength training on 2 days a week.

Do glucosamine supplements work?

The evidence is inconclusive and expert groups disagree. NCCIH describes it as inconclusive for knee osteoarthritis, and the American College of Rheumatology recommended against it in 2019. Speak with a clinician before trying it.

How do I keep my joints lubricated?

None of the official sources reviewed for this article show that any supplement or food “lubricates” joints. What they do support is staying active, since Harvard Health says inactivity can make knee and hip problems worse.

Should I rest a sore joint?

Short-term avoidance of movements that hurt makes sense, but Harvard Health says inactivity can make knee and hip problems worse, and it advises seeing a clinician if pain does not improve with rest.

Does weight loss help joints?

NIAMS says it can help lower pain, prevent further injury and improve movement, especially in knees and hips.

Sources

• Harvard Health Publishing, Protecting your joints
• Harvard Health Publishing, Put your best foot forward
• NIAMS, Living With Arthritis
• American Family Physician, ACR and Arthritis Foundation OA guideline summary
• CDC, About Physical Activity and Arthritis
• NCCIH, Glucosamine and Chondroitin for Osteoarthritis
• Arthritis Foundation, Can Collagen Supplements Help Arthritis?
• NCCIH, Turmeric

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