About 70% of people over 50 experience joint pain from time to time, and 60% have some form of arthritis, the University of Michigan National Poll on Healthy Aging reveals. As we age, our tendons and ligaments tend to get stiffer and less flexible, which can make moving our joints more difficult. Over time, the protective cartilage that cushions the bones and joints also deteriorates, and can eventually cause arthritis. So, what’s the key to healthy joints as you get older? It’s exercise. Regular cardio, stretching, and strength training keeps your joints flexible, strengthens the muscles that support them, and prevents pain and inflammation. Stay active, and you’ll stay healthy and mobile as you age.
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Cardio supports joint lubrication and mobility
A 14-year study in the Arthritis Research and Therapy journal found that men and women in their sixties and beyond who did regular cardio like running, jogging, brisk walks, and swimming reported about 25% less joint and muscle pain compared to their sedentary peers. This decrease in pain is likely due to cardio’s ability to stimulate the production of synovial fluid, a thick liquid which acts as a lubricant for the joints. It reduces friction between the bones, and helps keep your joints loose and mobile.
The Centers for Disease Control and Prevention (CDC) recommends that adults get around 150 minutes of moderate-intensity aerobic exercise per week. Think brisk walks, doubles tennis, or cycling — anything that gets your heartrate up, but still allows you to carry a conversation. Or, you could aim for 75 minutes of vigorous-intensity activity, like running or swimming, where you’re more out of breath. But, if you have any chronic health issues, it’s best to check in with your doctor before you ramp up your exercise routine.
Stay flexible and keep stiff joints at bay
Staying flexible is also key as you age: flexibility keeps your joints moving smoothly through their full range of motion, so you can keep doing what you love without feeling stiff or sore. New research even shows that being more flexible might add more years to your life. This is likely because long, flexible muscles keep you mobile and injury-free, which makes it easier to stay active for longer. In particular, yoga, tai chi, or pilates are great ways to boost your flexibility and stop your joints and muscles from getting tight or restricted.
One area you should pay special attention to is your shoulders, since they have the widest range of motion of any joint in your body. All this flexibility does also make them more prone to injury, unfortunately. In fact, rotator cuff injuries are the most common shoulder injury, with two million people affected each year. The rotator cuff is a group of muscles and tendons in your shoulder, and it’s vital to stretch and strengthen them on a regular basis to prevent problems. If you do injure this area, rotator cuff surgery is often necessary. Thankfully, in most cases, you can then regain complete shoulder function and mobility within four to six months following surgery.
Build muscles to protect aging joints
Once you hit 30, your body starts to lose muscle mass at a rate of up to 5% each decade. This process of age-related muscle loss and function is called sarcopenia, and it’s a natural part of getting older. But it doesn’t have to be inevitable. Strength training can slow down this decline and increase muscle mass and joint support as you age. Strong muscles primarily work to absorb shock and keep your joints aligned, which reduces overall strain and stress on the joints. Studies have even found that weight lifting reduces pain in people with osteoarthritis. This is because it gets your muscles firing in sync and your joints moving smoothly together without friction.
To keep your joints healthy, the CDC recommends you do two strength training sessions per week. These exercises should target all your major muscle groups: arms, shoulders, chest, back, abs, hips, and legs. Push-ups, deadlifts, squats, and lunges are all great options.
Your joints are meant to move daily to stay healthy and strong, and it’s never too early or late to start. So, incorporate cardio, strength training, and flexibility practice into your exercise routine, and you’ll enjoy a mobile, active life as you age.
