Healthy joints are essential for staying mobile, independent, and pain-free as you age. Over time, natural wear and tear, reduced flexibility, and chronic conditions like arthritis can make everyday movements more challenging, but there’s plenty you can do to protect your joints. In this guide, we share simple, science-backed strategies for maintaining joint health through gentle movement, proper nutrition, and mindful habits that keep you active and comfortable well into your later years.
Moving comfortably as you age starts with healthy joints. Your joints are the connections between your bones that let you bend, reach, walk, and stay independent. Over time, everyday wear, past injuries, or conditions like arthritis can lead to stiffness or pain. The good news is that with the right care, your joints can stay strong and mobile for years, so you can keep enjoying the activities you love.
Cartilage cushions your joints, while synovial fluid lubricates them. What that means for us is that with age, cartilage can thin and joint fluid can decrease, which can make movement feel stiff. Regular movement, strength training, and small lifestyle adjustments can dramatically improve joint comfort and function, even if you have early signs of arthritis. Arthritis is so prevalent that nearly one in four adults in the United States has arthritis, but there are steps you can take so you don't become another statistic.
The golden rule for joint health is simple: keep moving. Activity increases blood flow to your joints, delivering oxygen and nutrients to keep them flexible. Gentle, consistent movement also keeps the synovial fluid circulating, acting like natural oil for your joints.
The recommendation for those 65 and older is at least 150 minutes of moderate activity per week, which can be broken down into 30 minutes over five days a week, or any other breakdown of your choosing.
Not all exercises are created equal when it comes to protecting your joints. High-impact activities, like running on hard surfaces or jumping repeatedly, can put extra stress on knees, hips, and ankles, especially if you already have stiffness or arthritis.
Choosing the right type of exercise can make a world of difference for long-term joint health. Low-impact activities allow you to stay active, maintain mobility, and enjoy your workouts without pain or unnecessary wear and tear.
Flexibility exercises like yoga, tai chi, or gentle range-of-motion stretches lengthen muscles and relieve tension. Balance exercises, such as standing on one leg or heel-to-toe walking, reduce fall risk and protect knees, hips, and ankles.
The Mayo Clinic recommends stretching major muscle groups daily for long-term mobility.
Everyday habits can make a big difference. Maintain good posture when sitting or standing. When lifting, bend at your hips and knees instead of your waist. Take breaks during gardening or household tasks. Supportive shoes and a healthy weight also reduce stress on weight-bearing joints like knees and hips.
Nutrition is a powerful tool for joint protection.
Staying hydrated keeps joints cushioned. A diet rich in fruits, vegetables, lean proteins, and whole grains supports joint health and overall mobility.
If you experience joint discomfort, early intervention is key. Options include over-the-counter anti-inflammatories, gentle stretching, and targeted physical therapy. For conditions like osteoarthritis, a licensed physical therapist can provide personalized guidance to make movement safer and more comfortable. Luna brings therapy to your home, making it easier to stay consistent without leaving the house
While movement is essential, rest is equally important. Overworking stiff joints can cause inflammation and fatigue. Alternate high-activity days with lighter movement, and prioritize sleep, which helps repair tissues and regulate inflammation.
As we age, physical therapy becomes a key tool for maintaining joint health. PT helps reduce pain, improve mobility, and strengthen muscles around the joints, which in turn reduces strain and the risk of injury. It’s especially helpful for conditions like arthritis or recovery from joint surgery.
Through targeted exercises and techniques, PT can improve flexibility and range of motion, making everyday activities easier. Luna's In-home PT service model brings personalized care to your doorstep, making it convenient to stay on track with your joint health.
Joint health is about moving smarter, and moving when you can. With small, consistent steps, you can keep your joints flexible, muscles strong, and independence intact. Whether gardening, walking your dog, or playing with grandkids, maintaining senior mobility is an investment in your future, comfort, and freedom.
If joint pain or stiffness is holding you back, Luna’s licensed physical therapists can help you move confidently from the comfort of your home.
Orthopedic and Vestibular Physical Therapist
Cliff Wolosiansky, PT, DPT, is a highly skilled physical therapist with extensive clinical experience in outpatient orthopedic and vestibular rehabilitation. Since earning his Doctor of Physical Therapy degree, Cliff has developed his expertise at NovaCare and Carolina Physical Therapy Associates, treating a wide range of orthopedic injuries and neurological disorders. His comprehensive background reflects a strong foundation in clinical care and a commitment to helping patients achieve lasting recovery.
Physical therapy, delivered.
Luna is the nation’s leading provider of in-home outpatient physical therapy, trusted by more than 85,000 patients and thousands of referring physicians across the country. With over 1.2 million visits completed and a 99.7% patient satisfaction rate, Luna delivers high-quality, personalized care directly to the patient's home. Recognized by Forbes and Fast Company for innovation in musculoskeletal care, Luna partners with dozens of healthcare organizations to make exceptional PT more accessible and convenient.
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